Your Essential Day Hiker’s Gear Checklist

Making the transition from road running to trail running is an exciting journey, though not without its challenges. The terrain can be technical, the trails are often remote, and the outdoor culture may feel foreign. However, with these 16 practical tips, you’ll be better prepared to tackle the trail and improve your experience.

Focus on the Trail

While the natural surroundings may be breathtaking, it’s important to keep your eyes on the trail ahead. Avoid looking down at your feet, and instead, scan four to five feet in front of you. This helps you anticipate obstacles such as rocks, roots, and dips in the trail, allowing you to adjust your stride accordingly and maintain your momentum.

Take Short, Quick Strides

Shortening your stride is key when navigating uneven terrain. It helps you stay balanced, makes it easier to clear obstacles, and reduces the risk of injury. Quick, short steps also ensure that you don’t waste energy on a heavy heel strike, making each stride more efficient. This technique promotes forward motion while conserving your energy.

Use Your Arms for Balance

Much like balancing on a beam or slackline, your arms play an essential role in maintaining stability on technical sections of the trail. Keeping your elbows out or your hands extended can improve control as you move through challenging terrain. Practicing this technique on rocky or uneven trails will help you stay steady. Incorporating balance exercises into your routine can also be beneficial.

Monitor Your Pace

Getting to know your average pace on different types of terrain is valuable. It helps you gauge how long it will take to complete new runs and plan accordingly, especially when running in the late afternoon. If you don’t want to invest in an expensive sports watch, using a fitness app like Strava can track your times at a fraction of the cost.

Hike Steep Hills

When faced with a steep, technical hill, consider walking or “power hiking.” On longer runs, especially during races, hiking uphill conserves energy for when you need it most. Most ultra-runners hike up the inclines and run the flatter sections, so don’t feel pressured to keep running if it’s not the most efficient choice.

Switch to a Midfoot Strike

While heel striking isn’t inherently bad, switching to a midfoot strike can improve your control and stability on trails. This strike pattern helps you make better contact with the ground, which can enhance your grip and ability to handle uneven surfaces. If you decide to make the switch, it may take some time to adjust, especially if you’re changing to zero-drop shoes.

Work on Balance and Strength

Trail running requires agility for jumping, sidestepping obstacles, and balancing on narrow paths. Strengthening your core and working on your balance will help you navigate these challenges more effectively. Incorporate exercises like lunges, planks, and squats into your routine to build the strength you need for these movements.

Prioritize Rest and Nutrition

Rest and proper nutrition are vital for effective recovery. Without adequate sleep, rest days, and a balanced diet, your body won’t recover properly, which can lead to fatigue and injury. Ensure you’re eating enough calories to fuel your runs and allowing your body the time it needs to rest.

Hydrate Properly

Dehydration is a common cause of poor performance in trail runners. Aim to drink about a liter of water per hour, though this can vary depending on the temperature and level of exertion. Don’t forget to replenish electrolytes as well. Carry rehydration salts if you aren’t using a sports drink, and if you plan to refill at natural water sources, always have extra salt tablets on hand.

Try Running with Poles

Trekking poles can be a great addition to your trail running gear. They not only help with balance but can also reduce the strain on your knees and hips, especially on inclines. Poles can provide an extra “pair of legs” during your run. Just be sure to select the right poles – those that are too heavy or the wrong length could cause more trouble than they’re worth.

Carry a Blister Kit

Blisters can sideline a trail runner, but a well-packed blister kit can help you address hot spots before they turn into bigger problems. Having anti-chafe cream or blister patches on hand can prevent irritation, and if a blister forms, having the necessary tools to drain and dress it can keep you going.

Stay Motivated by Exploring New Trails

Running the same trails can become monotonous, so it’s helpful to change things up. Explore new trails, join different groups, or even try night running or fastpacking to add excitement to your runs. You’ll find that variety keeps you engaged and motivated to continue training.

Know Trail Etiquette

Different trails may have different rules, but generally speaking, horse riders have the right of way, followed by pedestrians and cyclists. When approaching other runners, downhill runners should yield to those running uphill, as it’s harder to start climbing after stopping. Be polite and always follow these informal agreements for the benefit of everyone on the trail.

Prioritize Safety

Whenever possible, run with a friend and carry a cell phone or satellite messenger, especially if you’re running in remote areas. Let someone know your route and expected return time for added safety. Be prepared for encounters with wildlife, such as bears or cougars, by knowing how to react if necessary.

Leave Your Stress Behind

Trail running offers a great opportunity to disconnect and let go of life’s pressures. It’s easy to become mentally cluttered, but focusing on the present moment and the act of running can help clear your mind. Embrace mindfulness and enjoy the freedom of a run without distractions.

Leave No Trace

Respect the environment by sticking to marked trails and avoiding unnecessary impact. Don’t step around puddles or obstacles, as this can widen trails and lead to erosion. Always clean up after yourself, including items like orange peels, small wrappers, or toilet paper. If you’re using trekking poles, ensure that their use doesn’t damage the trail further.

By following these tips, you’ll become more confident and capable as you explore the trails. With practice, you’ll develop the skills needed to take on any challenge the trail throws your way. Happy running!

Planning a hike and the forecast calls for rain? Don’t worry, a little rain doesn’t have to ruin your outdoor adventure. With the right gear and some thoughtful preparation, you can make the most of your trip, no matter how wet it gets. Here are 15 tips to help you stay dry, warm, and comfortable while hiking in rainy conditions.

1. Assess How Rain Affects the Trail

Before heading out, it’s crucial to consider how rain will impact your trail. Rain can lead to floods in rivers, make steep sections slippery, and turn trails into muddy slogs. If you’re unfamiliar with the area, get local advice to avoid unexpected hazards.

2. Choose Your Campsite Wisely

Choosing the right spot for your tent can make or break your trip. Avoid setting up camp in low-lying areas or flood zones. If strong winds or thunderstorms are possible, steer clear of exposed ridges. For more detailed tips on campsite selection, check out my article on choosing the best campsite.

3. Keep Wet Gear Outside the Tent

Bringing wet gear into your tent will create a damp environment, ruining your sleeping bag and other items. Store your wet boots, jackets, and packs under the vestibule. If space is tight, you can hang a light tarp outside to keep your gear dry and give your clothes a chance to air out.

4. Pack Hand Warmers

Waterproof gloves are limited in their effectiveness, so bring chemical hand warmers instead. These portable warmth sources are easy to activate and can keep your hands warm for hours. Hand warmers are also great for drying out wet shoes and clothes. Just slip them inside your boots overnight to help them dry out.

5. Waterproof Your Backpack

Most backpacks aren’t designed to be fully waterproof, so it’s important to protect your gear. Either cover your pack with a rain cover or store your belongings in waterproof bags. For better protection, you can use a dry bag or even vacuum seal your clothes to save space while keeping them dry.

6. Protect Your Map and Valuables

Even though some maps are waterproof, it’s still a good idea to store any paper maps or sensitive items like your phone, wallet, and car keys in a ziplock bag. You never know when an unexpected downpour might occur, and keeping these items safe will save you from problems later.

7. Make Your Rain Gear Accessible

When the rain starts pouring, you’ll want quick access to your rain jacket and other wet-weather gear. Store your rain gear in an easily accessible pocket of your backpack, so you don’t have to dig around when you need it most. Be sure to dry out wet clothes as soon as you can to prevent mold.

8. Reapply DWR to Your Waterproof Gear

Over time, the waterproof coating on jackets and pants can lose effectiveness. To restore your gear’s ability to repel water, consider reapplying a Durable Water Repellent (DWR) treatment. Washing your jacket properly can help maintain its waterproofing by removing debris that can degrade the coating.

9. Choose Jackets and Pants with Vents

When hiking in constant rain, your waterproof outer layer might lose some breathability. To prevent overheating, look for jackets and pants with vents. This will help you regulate body temperature and avoid sweating too much while still staying dry.

10. Avoid Cotton

Cotton absorbs water and doesn’t dry easily, which makes it a poor choice for hiking in the rain. Opt for moisture-wicking synthetic fabrics like polyester or nylon, or choose wool, which retains warmth even when wet. And don’t forget about your underwear—cotton briefs can contribute to hypothermia risks in wet conditions.

11. Stick to Synthetic or Wool Insulating Layers

When temperatures drop, it’s essential to layer with materials that retain warmth even when damp. Synthetic midlayers, like fleece, work well in wet conditions. Avoid down, as it loses its insulating properties when wet. If you have a down jacket, keep it dry so you have something warm to wear at camp.

12. Set Aside a Dry Outfit for Camp

After a long day in the rain, nothing feels better than changing into dry clothes. Keep a dry set of clothes in your pack for when you reach camp. This is especially important as your body starts cooling down in the evening—staying warm and dry can prevent hypothermia.

13. Prevent Blisters

Wet feet can lead to blisters, so it’s important to take precautions. Treat any hot spots right away with blister pads or Moleskin. If your blisters get worse, use Molefoam to prevent further friction. Consider waterproof gaiters to keep your feet dry if that’s a priority for you.

14. Reconsider Your Footwear Choice

Hiking boots and shoes each have their pros and cons in wet conditions. While boots provide extra waterproofing and warmth, they take longer to dry out if they get soaked. Trail shoes may get wet faster, but they dry quicker and are lighter overall. If conditions allow, trail shoes are often a better option for rainy weather, except in very cold or snowy conditions.

15. Use Gaiters to Keep Water Out

Gaiters are helpful for protecting your legs from water, mud, and vegetation when hiking off-trail, but they also serve a vital role in keeping your boots dry during wet hikes. If you’re not wearing waterproof pants, gaiters can prevent water from soaking your clothes as you wade through wet brush.

Embrace the Challenge

The best way to improve your rainy weather hiking skills is to get out there and practice. Only real experience in the elements will help you refine your gear and techniques. If you’re looking for more hiking tips, check out my articles on essential backpacking skills and what to pack for an overnight adventure.