Tips for Trail Running on the Appalachian Trail

Before I thru-hiked the Appalachian Trail (A.T.) in 2015, the thought of running on a trail seemed miserable. Moving fast while dodging rocks, roots, people, and gnats while heading towards nothing in particular? No thank you. It wasn’t until after my thru-hike that I realized that running, especially trail running, could be a way to experience similar feelings of pride and satisfaction that I felt while hiking the A.T.

Dakota Jackson, ATC Director of Visitor Engagement, enjoys a Trail Run in the Roan Highlands on the A.T.

Since my thru-hike, I’ve run multiple marathons, a few ultra-marathons, and many adventure trail runs. Like long-distance hiking, trail running is an exciting way to push myself and achieve difficult goals while enjoying the outdoors. I’ve also learned a lot of tricks to make trail running more enjoyable – and more sustainable for the Trail.

Whether you’re completely new to running or are a seasoned road runner interested in trying out the trails, these tips will help you experience the A.T. in a whole new way — and help protect the Trail in the process.

Start Slow & Plan Ahead

Running on rugged trails like the A.T. requires a different mindset and training before you can start speeding up the slopes. Take it slow and focus on building your strength and endurance.

Planning ahead is just as essential for a trail run as it is for a backpacking trip. Terrain can vary widely on the A.T. — from the rolling hills of northern Virginia to the mountainous rocks and roots of the White Mountains — so always research your route prior to heading out so you’re prepared with the right gear and mindset. More elevation and technical terrain mean that it will take you more time to cover fewer miles. Go slow and walk through some of the elevation changes and tricky terrain — even professional trail runners walk sometimes!

It can also be easy to overestimate your trail fitness at first, particularly if you are accustomed to relatively flat road running. Just because you can run a half marathon on a road in under two hours does not mean you will be able to do the same on a trail (trust me, I’ve tried). Taking it slow will not only help prevent injury, but it also helps prevent a dangerous rescue situation should you sustain a major injury on the Trail. Going slow down steep hills can also help prevent trail erosion.

Building up your running routine and working on strength and endurance are key to enjoying miles and staying safe on the Trail. To help you get accustomed to Trail running, I recommend finding a training plan that fits your goals and fitness levels. Here are a few sources I have found useful:

• REI’s “How to Go Trail Running” Expert Advice Series
• Trail Runner Magazine: Prep For Racing Season With Our Training Plans For Every Distance

Carry the Right Gear

Below is the gear I carry on all of my trail runs:

1) Electrolytes; 2) Food/Running Fuel; 3) Running Vest/Daypack; 4) Trail Runners; 5) Running Watch (Optional); 6) Sun Hat; 7) Extra Layers (Season Appropriate); 8) First Aid Kit; 9) Trowel; 10) Sun Protection; 11) Wicking Running Shirt; 12) Running Shorts; 13) Hydration; 14) Water Purification; 15) Headlamp; 16) Pee Rag; 17) Hand Sanitizer; 18) Compass; 19) Sunglasses; 20) Map; 21) Running Socks

The Essentials: If you plan to be out longer than a few miles, it is important to carry the 10 Essentials. This includes an extra clothing layer, a map (that you know how to read and use), and water purification. Wear a well-fitted hydration vest or small day pack to store these items comfortably.

Food & Water: Ensure that your pack can carry at least two liters of water and remember to drink frequently. In addition to liquids, energy gels, bananas, and protein bars are great nutritional sources that will help you fuel more miles. As part of planning ahead and taking it slow, you may need to experiment with what you consume on a run — it takes time and practice to understand what your body needs and when. And, much like on a backpacking trip, always bring a bit more than you think you’ll need.

Shoes: For most sections of the A.T., road running shoes will be too soft for trail running. Go to your local running store or outfitter to get properly fitted for trail runners, which have better grip and stability for tackling off-road miles.

Take Care of the Trail

No matter how fast you’re running, always make time to follow Leave No Trace principles — that ensures the irreplaceable A.T. experience is protected for everyone. Photo by Kate Rodriguez.

Whether you are running or hiking on the Trail, always adhere to Leave No Trace principles. An easy start: always pack out trash and food scraps — even if it’s “biodegradable,” like banana peels or orange peels. It could take months for these scraps to disappear and, worse, could lead to more human-habituated wildlife in that area.

Be conscientious of trash falling out of your pack, running vest, or pockets. It’s easy for an empty gel to slip through your hands and end up on the ground, or to jostle out of a running vest if it isn’t secured effectively. Bringing a small trash bag so you can collect any litter you might see is a great way to give back while enjoying the Trail.

And even though you are probably trying to make good time on your runs, always carry a trowel to dig a 6-8″ hole when nature calls. No one wants to see your “business” just because you were trying to shave a few seconds off your time.

Be Mindful of Other Visitors

Being mindful of other Trail visitors ensures that everyone has a safe and enjoyable experience in the outdoors. Kate Rodriguez.

Trail running requires a different mentality than road running. In cities with sizeable running communities and wide sidewalks, other pedestrians are typically aware of runners. This is not the case on the A.T. and many other backcountry trails. The A.T. is typically narrow, and most visitors will be moving at hiking speed rather than a trail-running trot.

As such, it’s important to keep in mind that the Trail is there for all kinds of visitors, and none of them take priority over others. Be considerate of other trail users and remember that trail running on the A.T. is not a race. There will be many hikers enjoying the Trail in their own way who are not accustomed to having a trail runner barreling around a corner towards them. Alert people that you are coming up behind them by saying “hello” and asking if you can pass. Yield to people coming up hill, and step aside on a surface clear of vegetation for those approaching you. Travel quietly and leave your Bluetooth speaker at home — if you listen to music while you run, wear headphones that allow you to remain aware of the situations around you.

And, of course, consider giving back to the trail running community by volunteering for the A.T. It’s a great way to meet like-minded people — and some of them might want to go out on a run with you!

Most importantly, have fun. Trail running is a great way to get your heart pumping and experience the A.T. in a different and unique way — much like me, it might give you a whole new perspective on yourself and the Trail we all love.