5 Common Gear Mistakes Trail Runners Make (and How to Avoid Them)

The world of trail running is full of unknowns and challenges: you might have to tread slippery forest trails, cross streams, scale rock faces, even brave snowstorms or run alone in the darkness. It's a test of both your body and your equipment.

For this reason, choosing equipment for trail runners isn't simply a matter of buying the best or looking at what others use. Wearing the wrong shoes, a swaying backpack, difficulty accessing water, nighttime blindness, hypothermia, and exhaustion—these issues may be minor side effects in city running. Still, in the mountains, they can determine the success or failure of a trail run, and even its safety.

Whether you're a beginner preparing for your first 50K race or a seasoned runner looking to refine your gear strategy, this article will help you transition from making do to having truly suitable gear, allowing you to run more steadily, easily, and confidently in the mountains.

Mistake I: Focusing solely on cushioning and slip resistance, while ignoring fit and terrain adaptation.

The quality of a trail running shoe depends on whether it's perfectly matched to the trails you're tackling and your gait, far more than just functional specifications and aesthetics.

Common Mistakes

• Oversized or Mismatched Foot Shape: Some runners opt for trail shoes a half or even a full size larger to prevent swelling or improve comfort. However, on long descents, this can lead to severe toe-pushing, which can easily cause nail bruising or blisters.
• One Shoe for Everywhere: Many people try to use the same pair of shoes for forest trails, gravel, mud, and even high-altitude technical trails. However, different terrains require completely different sole patterns, support structures, and protection.
• Lightweight Feel, but Overlooked Protection: Some people opt for road-running-style trail shoes for flexibility and lightness, only to experience painful foot bruises or even sprains on rocky terrain.

How to avoid

Test run, do not try on when choosing shoes

Simply walking around the store and feeling okay isn't enough. When choosing trail shoes, you should do the following:

• Jump in place a few times to feel the cushioning system's natural rebound.
• Check for friction during a simulated downhill run.
• Try the shoes on with regular running socks to avoid bias caused by sock thickness differences.

Choose the sole configuration based on the terrain of your route.

• Trails/dirt/light off-road: Prioritize lightweight, flexible, and breathable shoes with moderate traction, not too heavy.
• Technical trails/gravel/steep slopes: Choose shoes with a medium/thick sole, deep tread, and stone slab protection.
• Wet/muddy/rainy conditions: Focus on the outsole tread design and drainage.

Fit is everything

• The width of the shoe last should match your foot shape (a wider last is recommended for Asian feet), allowing for slight wiggle room in the forefoot and no pressure on the instep.
• Female runners should prioritize shoes designed specifically for female feet, such as those with a better arch fit and a higher collar for support.

Test during training; don't change shoes right before a race

Even shoes that appear ideal should be tested with at least one or two long-distance training sessions to ensure they don't rub against your foot or provide insufficient protection. Suddenly changing to new shoes right before a race is extremely risky.

Haimont recommends that runners develop one or two key shoe styles based on their training routes, running volume, and foot shape. For example:

• A lightweight, flexible training shoe suitable for everyday forest trails or urban mountain trails.
• A high-support, protective endurance shoe designed for long-distance, high-altitude, or rainy and snowy races.
• Integrating the shoe's packaging system, ensure the tongue and collar height are properly coordinated with socks and sand guards to prevent grit from entering.

Mistake II: Choosing functional clothing without considering long-term wear performance

When it comes to trail running gear, many people still limit their understanding of functional clothing to keywords like quick-drying, lightweight, and professional-looking. However, runners who have truly experienced a mid- to long-distance trail race will realize that just because their clothing is comfortable at the start doesn't mean it will remain comfortable throughout a 50-kilometer run.

Trail running requires clothing to withstand far more complex conditions than road running: high perspiration, high friction, unpredictable weather, and constantly changing trails from dense forests to mountain ridges. An inappropriate functional garment may gradually expose various problems during long-term exercise, ranging from affecting comfort to directly causing skin damage.

Prioritize functional clothing designed specifically for trail running

• Fabric properties must include quick-drying, breathable, friction-resistant, and lightweight. Pay attention to the feel and thickness of the material.
• Haimont's trail running apparel series utilizes microporous, breathable polyester fabric to maintain a dynamic balance of sweating, drying, and re-sweating during high-intensity running, preventing excessive moisture accumulation.

Pay attention to the cut and seam quality

• The construction of the garment directly impacts long-term comfort.
• Recommended options:
  • Seamless or flatlock seams: Reduce friction around the neck, underarms, and inner thighs.
  • Fitted but non-restrictive elastic: Neither constricting nor loose and flapping.
  • Short front, long back hem: Prevents riding up and exposing the back when bending over or climbing.

Build temperature adaptability through layering. Trail running differs from city running

After sweating, you're often exposed to cold winds or sudden temperature drops. A single thin T-shirt won't be enough for the entire run. The following outfit strategy is recommended:

• Base layer: Moisture-wicking layer (quick-drying T-shirt or vest)
• Mid-layer (optional): Insulation layer (such as a lightweight long-sleeved shirt or fleece)
• Outer layer: Windproof/water-repellent windbreaker for quick packing

The Haimont lightweight windbreaker compresses into the back compartment of your pack and is extremely lightweight, making it easy to quickly add to mountaintops or night runs to prevent heat loss.

Pre-run Test + Long-term Wear Simulation

• All clothing should be tested with a moderate-intensity workout of at least two hours before the actual race.
• Pay attention to high-friction areas, such as backpack friction zones, underarms, shoulders, and chest, for signs of redness or discomfort.
• Female runners should also pay attention to the support and hem design of their sports bras, as well as any marks or pinching after prolonged wear.

Mistake III: Focusing solely on the backpack's capacity, ignoring the carrying experience and on-the-run accessibility

Many trail runners, when choosing a backpack, first consider capacity: I'm running 50 kilometers, should I get a 10L? or This 15L looks quite spacious! However, the core of a trail running backpack is never just about how much it can hold; it's about how stable it is, how quickly it can be accessed, and how long it can be carried.

A trail running backpack with the appropriate capacity but an inappropriate design will not only wobble, pinch your shoulders, and impede your breathing while running, but may even become a hindrance when you most need to hydrate, consume energy gels, or reach for your headlamp—a risk many people don't realize until they're running.

Common Misconception

Focusing solely on capacity, ignoring the carrying structure

Many people assume that a trail running backpack equals a compressed hiking pack. When choosing a backpack, they focus solely on the capacity, overlooking the backpack's stability, fit, and ease of breathing during high-intensity exercise. As a result, during my first training session, I experienced:

• Jumping up and down caused shoulder bruises and back pain.
• The water bladder wobbled, shifting my center of gravity and affecting my balance.
• Heat buildup from sweating caused a stuffy, damp back and even a rash.

Ignoring in-run accessibility

During trail running, you frequently need to access items like your water bottle, energy gels, salt pills, phone, gloves, and headlamp. If the backpack is poorly designed, you'll have to stop and unpack to access items, significantly disrupting your rhythm and wasting time and energy.

Ignoring individual differences and adjustment mechanisms

Many backpacks default to a one-size-fits-all design, but everyone's height, shoulder width, and chest circumference vary. Without multiple adjustable features (such as a retractable chest buckle and side tensioning straps), achieving a truly secure and stable fit is difficult.

How to Avoid

Clarify your race requirements; capacity isn't everything

For most trail running events or training, the following capacity requirements are recommended:

• 15K-25K: 5L, lightweight vest-style pack.
• 30K-50K: 8L-10L, with a separate hydration bladder/soft water bottle compartment recommended.
• 50K+ or 100K: 12L-20L, requiring greater stability and pack management.

However, capacity isn't the decisive factor; the key lies in functional layout and carrying comfort.

Focus on carrying structure and fit

A high-quality trail running pack should have the following features:

• Snug fit (vest-style design): fits snugly and smoothly.
• Multiple adjustments (chest buckle/side straps): accommodate different body shapes and ensure stability during running.
• Breathable back panel: prevents sweat and heat buildup, keeping your back dry.
• Soft shoulder strap edges: prevent prolonged friction and skin damage.

The Haimont off-road backpack series adopts elastic close-fitting tailoring and three-dimensional support structure design, combined with a multi-point balanced layout of the front, middle, and rear compartments, which can greatly reduce the feeling of jumping and shoulder pressure during running.

Efficient access during runs is crucial

A practical trail backpack should provide quick access to the following essential items:

• Water source (soft bottle/hydration spout)
• Energy supplies (gels, sticks, salt pills)
• Small items such as a phone, whistle, tissues, and sunscreen

Recommended features include:

• Front chest soft bottle pocket + zippered item pocket
• Side slant pockets or elastic mesh pockets
• Shoulder zippered pockets (for phone/earphones)
• Top access to the main compartment or quick-release buckle

In addition, for night runs or events with fluctuating weather, it's recommended to choose a backpack with expansion features such as external attachment points (such as trekking pole straps or a windbreaker compression compartment).

Test during training before hitting the track

• Ensure you use the same weights and wear the same way you will on race day.
• Check for signs of bruising, shaking, back heat, or difficulty accessing items during extended runs.
• If using a hydration pack, test the straw to ensure it's properly positioned and whether it wiggles from side to side during your run.
• We recommend at least two training runs of 5 kilometers or more with a weight to verify that the fit and functional zoning meets your needs.

Mistake VI: Ignoring the practical suitability of night running gear like headlamps and reflective vests

Many runners, when faced with night running gear, simply consider whether they have it with them, overlooking its core role and performance differences in real-world conditions. Especially in trail running, which involves complex terrain, long workouts, and high-risk conditions, headlamps, reflective gear, windproofing, and thermal insulation are more than just race requirements; they directly impact safety and performance.

Trail running at night is not like jogging in the city

When you're running on a forest trail at 4 AM, with no one in front or behind you, in complete darkness, with no streetlights and only the occasional night breeze and animal sounds, you'll truly understand:

• Is your headlamp bright enough, far enough, and stable enough?
• Does your clothing have reflective strips to allow volunteers or rescuers to spot you immediately?
• Can you adjust your headlamp brightness, check a map, and eat while running?
• Can you keep your hands warm and maintain mobility in inclement weather?

Common Misconceptions

Only Considering the Lumen Parameter of a Headlamp

Many people choose headlamps solely based on brightness, believing that brighter is better (e.g., 500lm, 800lm). However, they overlook the following:

• Actual battery life (often only lasts two hours at high brightness).
• Beam shape (whether it provides both long-range and near-flood beams).
• Lighting stability (whether it remains stable during intense running).
• Operational logic (whether it can be operated while wearing gloves).
• Backup battery structure (whether it is quickly replaceable or supports USB fast charging).

As a result, in actual competition, the brightness is either insufficient, the battery runs out in the middle of the night, or replacing the battery is complicated, directly impacting performance.

Reflective Equipment is Just a Symbol

Some runners simply put a small reflective sticker on their bib number or wear a white shirt, thinking they're conspicuous enough. However, in night cross-country running, there are no streetlights, no car lights, and no natural light. Without high-intensity reflective material, it's virtually impossible to be detected in the darkness. Completely neglecting backup lighting and multiple lighting points.

Especially during long night runs:

• What should I do if my main headlamp breaks or runs out of battery?
• Have you prepared a backup flashlight, small clip light, or mobile phone light?
• Have you considered using a dual-light source (headlamp + chest light) to reduce shadows?

How to avoid

When choosing a headlamp, focus on the following

• Brightness settings: Does it have multiple brightness levels (high, medium, and low) for flexible switching based on the trail and saving power?
• Lighting angle: Does it have adjustable lighting angles to achieve both long-range and near-ground illumination (to prevent overlooking obstacles below)?
• Battery configuration: Does it support flexible power supply options such as removable batteries, fast charging, and a power bank?
• Wearing stability: Does it have a reinforced headband to prevent side-to-side movement during strenuous exercise?
• IP rating: Waterproof and dustproof rating of at least IPX4, suitable for rain and fog.
• Actual battery life: Does the battery life last for the estimated nighttime run (at least 6 hours is ideal)?

Reflective equipment must be high-intensity and multifaceted

• Prefer clothing with 360° reflective stripes (front, back, shoulders, and legs).
• Night running windbreakers and reflective vests should be made of 3M-grade reflective material, ensuring clear reflections even from a distance.
• If wearing dark clothing, it is recommended to add reflective armbands, reflective stickers, heel reflectors, and other auxiliary equipment.
• During the race, it is recommended to check the visibility of clothing in low-light conditions.

A backup lighting system is essential

• Prepare a small emergency flashlight or lightweight clip-on light (can be clipped to a hat brim or backpack strap).
• Ensure backup batteries are fully charged and easily accessible (can be stored in a waist or chest pocket).
• For long-distance or high-intensity night runs, a dual-light system is recommended: a headlamp for distance and a chest light for near-field vision to mitigate blind spots.

Night Training Before the Run + Familiarization with the Operating Procedures

• Schedule at least one to two nighttime cross-country training sessions before the race to verify lighting range, headlight angle, and operation.
• Test whether you can deftly turn the headlamp on and off, adjust the brightness, and change batteries while wearing gloves.
• Familiarize yourself with emergency procedures (whether you can blindly replace or remove backup lighting if the headlight fails).

True, high-quality night running gear isn't about specs or brand names; it's about its ability to steadily illuminate every step you take, clearly alert others to your location, and provide support in emergencies while you're tired, cold, and lonely. It provides you with more than just functionality; it also provides a sense of psychological security.

Mistake V: Completely Ignoring the Importance of First Aid and Life-Saving Equipment

In trail running circles, there's an old saying: You won't always need your first aid kit, but you should always have it. Yet, many runners still view life-saving gear as optional or even burdensome, preferring to travel light and unwilling to pack more.

As a result, when faced with a real emergency—getting lost, spraining an ankle, hypothermia, cramps, dehydration, or a sudden downpour—they realize that what truly saves them isn't a cell phone signal or a cry for help, but whether you have a thermal blanket, a painkiller, or even a bar of chocolate in your backpack.

Common Misconceptions

I'm a fast runner, so I won't need these.

Many people confidently say, I'm well-trained, familiar with the route, and fast, so I don't need this 'spare gear.'

• However, the unpredictability of cross-country running is its very nature: sudden cramps, sprained ankles, fatigue, and imbalance can make it impossible to continue.
• Sudden weather changes, with mountain winds, rain, cold temperatures, or dense fog, quickly arrive.
• Mistaking the wrong route, losing cell phone signal, and positioning.
• Encountering other injured runners, but unable to offer assistance—because you don't have anything with you.

Mandatory race equipment lists are just formalities

Many races explicitly require runners to carry emergency blankets, whistles, bandages, water purification tablets, and more. However, some runners consider this merely face-saving, simply a casual checkpoint during the race, never actually using them.

Yet these seemingly simple items can, in crucial moments, determine whether you can await rescue, maintain body temperature, stop bleeding and pain, and survive the critical moment. With teammates, we just need to help each other.

During a cross-country race, if you or a teammate experiences exhaustion, falls, or hypothermia, it's difficult to truly support each other if everyone isn't prepared with the most basic life-saving equipment.

What are the essential life-saving gear?

Even if you're not competing, for free training, thru-hikes, or night runs, it's recommended to carry the following essential self-rescue items. They're small and lightweight, but incredibly effective:

How to avoid regrets later?

Don't pretend you've brought all the gear

—Check to see if you've brought it and whether it's working.

• Thermal blankets are made of aluminum foil and should only be used after opening.
• Bandages must be securely attached to the injured area, not just a Band-Aid.
• Whistles must be accessible by hanging on your chest, not tucked away in the bottom compartment.

Get comfortable with your equipment, not just carry it

—Test your ability to use it quickly during training.

• Can you unfold a thermal blanket and wrap yourself within 10 seconds?
• Do you know where to place items in your first aid kit in the event of a fall?
• Can you apply a bandage, remove ointment, and blow the whistle with one hand?

Long-term Habit: Treat these items as training defaults rather than race-specific

• Don't aim for mandatory equipment; instead, develop a sense of mountain self-preservation.
• The more refined your training and packing habits, the more natural and relaxed you'll be during competitions.
• Should you encounter unexpected situations during training (falls, hypothermia, exhaustion), you won't panic.

The charm of trail running lies in its uncertainty, and the ability to navigate this complexity largely lies in how you choose and use your equipment.

Shoes are more than just cushioning, clothing is more than just breathability, a backpack is more than just capacity, a headlamp is more than just brightness, and a first aid kit is more than just backup—these items contribute to your true sense of security in the mountains.

Avoiding the most common mistakes determines whether you're passively attacked or proactively controlling your pace. At Haimont, we believe that truly high-quality trail equipment should be a reliable companion, even in the most exhausted, muddy, cold, and lonely moments.

The mountains are always there, and you will run farther and more freely with each step.