In the r/trailrunning and r/ultrarunning Reddit communities, newbies are always asking questions: some struggle with what shoes to wear for their first mountain hike, others wonder what to do if they're starving mid-run, and some stare blankly at the dazzling array of vest pack while preparing for their first 20km race. These questions are common to almost every trail runner.
The allure of trail running lies in its freedom and challenge, but precisely because the conditions are constantly changing and the rules aren't as clear-cut as those of road running, beginners often face more challenges. This article compiles the five most frequently asked questions by newbies in the Reddit community and, combined with expert trail running knowledge, provides practical answers to help you avoid detours and enjoy the wind and mountains on the trail faster.
Q1: How should I choose a hydration vest pack?
When choosing a hydration vest pack, first determine the capacity based on the distance of your race/training and the density of your refueling points. Then consider the fit, stability, accessibility, and pocket layout. A suitable vest pack ensures smoother refueling, minimizes friction, and makes running more comfortable—especially in long-distance races, where it can be your 'mobile refueling station combined with a first aid kit.'
First, determine the purpose → capacity—the most crucial first step.
Short-distance training/city jogging/10–20 km: 3–5 L (for soft bottles/small supplies, phone, and keys).
Middle-to-long distance (half marathon/20–50 km): 5–8 L (can accommodate a 1.0–1.5 L hydration bladder or multiple soft bottles, a jacket, and energy supplies).
Ultra-long/cross-country races (50 km+/multi-hour races): 8–12+ L (needs space for spare clothing, a headlamp, additional food, and rain gear). Note: If the race has many aid stations, choose a lighter, smaller pack; if aid stations are sparse or the weather is unpredictable, opt for a larger capacity.
Key Considerations—Each Dimension Affects the Running Experience
A. Fit and Stability (Most Important for Comfort)
Why It's Important: Movement wastes energy and can lead to friction, blisters, and chafing.
What to Look for:
○ Adjustable sternum strap and height: This allows the pack to be positioned appropriately against the chest, minimizing sway.
○ Double sternum straps or multiple points of attachment provide greater stability than a single sternum strap.
○ Are the shoulder straps padded and elastic, and do they fit snugly? Does the back have stretchy mesh for breathability?
○ Does the pack offer a 'close-fit' design (no significant gaps)?
Test Method: Load the pack with water and supplies and jog around the store for 5–10 minutes to determine if there is any up-and-down or side-to-side movement, or if it rubs against the collarbone or underarms.
B. Hydration System: Bladder vs. Soft Flask
Bladder Advantages: High capacity (1–2L), low center of gravity, and continuous hydration.
Disadvantages: Requires careful cleaning, easily freezes in cold conditions, and can be a hassle to pour at water stations.
Soft Flask Advantages: Convenient access, easier cleaning, and quick access from the chest pocket; more commonly used for short/medium distances.
Disadvantages: Limited capacity (usually 250–500ml per bottle), and carrying multiple takes up chest space.
Recommendation: A mixed approach offers the most flexibility—place a 1–1.5L bladder (or 2L depending on the distance) in the rear compartment and one or two soft flasks (250–500ml) in the front compartment for quick mid-run hydration.
C. Pockets and Storage Layout (Efficiency Determines Race Pace)
Chest pocket: Essential—it should be able to hold energy gels, salt pellets, a soft flask, and a small phone, all within easy one-handed access. Main compartment: For larger items such as a windbreaker, headlamp, and emergency blanket.
Back pocket/hydration bladder compartment: Should have a dedicated divider, securing straps, or clips to prevent the bladder from shifting.
Waist/hip pockets: Prioritize spare food, a small camera, and change.
Zippered/secret pockets: For keys, ID, and cash.
Recommended number of pockets: 6+ for short packs (including multiple front pockets); 8–12 for mid-length packs; and more compartments and larger compartments for extra-long packs.
D. Breathability, Materials, and Weight
Fabric: Lightweight ripstop nylon with a DWR (durable water repellent) coating is common; emphasize reinforced areas for wear resistance (hem and shoulder strap seams).
Back mesh: Facilitates heat dissipation and reduces back moisture and friction during long runs.
Dry weight: Racing vests should be as light as possible (less than ~300–500 g dry weight is ideal). Training packs can be heavier for durability. E. Stable Accessories (Trekking Pole, Reflective, Headlamp Attachment)
Pole Attachment System: Elastic straps + fixed loops for added convenience; quick-access vertical and horizontal pockets allow for quick pole attachment and storage.
Nighttime Safety: Reflective strips, headlamp attachment strap, SOS pocket (for a whistle/warm blanket), etc.
Zipper/Fastener Quality: Off-road conditions can cause significant wear and tear on accessories, so sturdy YKK zippers and reinforced lanyards are essential.
F. Sizing and Adjustability
How to Measure: Refer to the brand's size chart for chest circumference (at the widest point of the chest) and torso length (from C7 cervical vertebra to the upper edge of the pelvis). Sizes vary slightly between brands, so be sure to consult the manufacturer's size chart.
Recommendation: Most vests are available in S/M/L sizes based on chest circumference. If you're between sizes, size up if you frequently carry a lot of water to reduce constriction.
Sample Configurations for Different Use Cases
90–120 Minute Training / 10–20 km (Lightweight Plan)
- Capacity: 3–5 L
- Sample Configuration: 1 x 500 ml soft flask (front mount) or 1 x 500 ml backpack bladder; 4–6 energy gels; phone; keys; lightweight windbreaker.
- Goal: Lightweight, no-dangling, front-mounted for easy access.
20–50 km Race (General Race Plan)
- Capacity: 5–8 L (for example, Haimont's 8L UltraLight is ideal)
- Sample Configuration: 1.5 L bladder (rear mount) + 2 x 250–500 ml soft flasks (front mount); 8–12 energy gels/gummy candies; lightweight wind/rain jacket; small first aid kit; headlamp (if nighttime); spare socks.
- Key Points: Store essential supplies in the front pocket, spare clothing in the main compartment, and secure the bladder to prevent movement.
50 km+ / Multi-hour Ultramarathon (Heavy Load Plan)
- Capacity: 8–12+ L
- Example: 2 L water bladder + 2 x 500 ml bottles in the front; multiple solid foods (energy bars, sandwiches); headlamp + spare batteries; emergency blanket; thermal layer/rain jacket; extra socks; communication equipment.
- Key points: Consider carrying comfort, hip belt load distribution, and ease of changing gear (allowing for quick loading/unloading of bulky items at refueling stations).
Specific Features (recommended to check each one during purchase/evaluation)
- Capacity matching the intended use (3–5 L / 5–8 L / 8–12 L)
- Front chest flask/pocket (one-handed access)
- Rear hydration bladder compartment + strap + straw outlet (with hose attachment)
- Adjustable sternum strap + dual or cross-strap attachment
- Padded shoulder straps with breathable mesh
- Trekking pole attachment system (quick stow/quick access)
- Multiple zippered pockets (keys/ID)
- Hip strap pocket (for frequent photography/quick access)
- Reflective strips/night run attachment points/safety whistle
- Dry weight (lightweight for racing preferred)
- Machine washable/easy-to-clean bladder (easy maintenance)
- Waterproof coating or optional rain cover
Test-on and testing tips (must-do before purchasing)
- Test run with weights: Load your pack with water and supplies you'd normally carry on race days and jog in the store or outdoors Run for 10–20 minutes to feel the vibration and friction.
- One-Handed Access Test: Can you remove energy gels from the front pocket with one hand (while running)?
- Adjustment Test: Does the chest strap/shoulder strap affect breathing after adjustment? Do they compress your collarbone or underarms?
- Accessing/Exiting a Water Bladder: Is it easy to quickly rehydrate at a refueling station? Is the bladder easy to load, remove, and secure?
- Simulated Load Test: If carrying trekking poles, test how easy it is to return the poles to the attachment points.
Common Problems and Solutions
- Back of the pack getting hot or sticky? → Choose a model with a large mesh back, reduce direct fabric contact points, and improve breathability.
- Does the pack sway back and forth while running? → Tighten the chest strap/adjust the shoulder straps to ensure your center of gravity is aligned with the centerline of your back (close to your spine).
- Difficulty accessing pockets? → Front pockets too deep or too tight. We recommend changing the model or adding a small elastic pouch to the front pocket.
- Water bladder smells/smells moldy? → Use a special cleaning brush and cleaning sheet to thoroughly dry the pipes and bladder after the race.
Maintenance and Cleaning (Extend Lifespan)
- Hydration Bladder: After the race, clean with warm water and a special cleaning sheet or baking soda. Open and air dry or use a support to allow thorough drying. Avoid leaving sports drinks in the bladder overnight.
- Backpack: Hand wash or machine wash according to the manufacturer's instructions (if permitted), using a mild detergent and avoiding strong bleach. Lubricate and inspect the zippers regularly.
- Storage: Store in a dry environment, allowing the bladder and tubing to ventilate and dry completely to prevent mold.
Practical Packing Example (Based on 20/50/100 km)
- 20 km: Front soft flask (250–500 ml), cell phone, two gels, keys, and a light jacket.
- 50 km: 1.5 L rear hydration bladder + two 250 ml bottles in the front compartment, eight gels/jelly candies, a headlamp, a lightweight raincoat, a first aid kit, and spare socks.
- 100 km: 2L rear water bladder + 2 x 500ml bottles in the front, plenty of solid food, headlamp + spares, warm layers, more first aid kit, backup power bank.
Q2: How do I choose the right trail running shoes?
Choosing the right trail running shoes is a critical task for every runner, especially for beginners. Different terrains, weather conditions, and foot shape all influence your choice. Below, I'll explain how to choose the right trail running shoes from several perspectives:
Terrain and Application
The key feature of trail running shoes is that they cater to different terrains. Therefore, your choice should be based on the conditions you frequently run in.
- Wet or muddy terrain: If you frequently run in muddy or slippery conditions (such as after rain or on soft mountain terrain), you need a sole with deep treads and strong grip. This sole design effectively prevents slips in wet conditions. Brands like the Salomon Speedcross perform well in these conditions.
- Rocky or Hard Surface: If your trail involves a lot of hard rock or dirt, it's crucial to choose a shoe with a durable, sturdy sole. A shallow textured sole enhances stability and comfort. Shoes like the La Sportiva Bushido are designed specifically for rocky and hard surfaces, providing excellent traction and protection.
- Varying Terrain: If your trail features a wide variety of terrain, sometimes wet and sometimes rocky, consider a hybrid running shoe. This shoe offers both traction and stability to adapt to varying surface conditions. The Brooks Cascadia is an example of a versatile shoe.
Sole and Grip
The sole design of a trail running shoe is crucial, especially its grip. Common sole types include:
- High-elasticity rubber sole: This material provides enhanced wear resistance on hard surfaces and uneven terrain.
- Vibram sole: Many high-end trail running shoes use Vibram soles, known for their excellent grip and slip resistance. Especially suitable for slippery rocks and muddy terrain.
- Soles with deep traction patterns: For muddy and soft terrain, trail running shoes are often designed with deep traction patterns (such as the Salomon Speedcross series) to provide better traction on slippery surfaces.
Foot Shape and Shoe Design
Everyone's foot shape is different, and choosing trail running shoes should also take this into account. Here are some common foot shapes and shoe recommendations:
- Narrow feet: If you have narrow feet, choose shoes with a tighter fit. These shoes are typically narrower at the toe box and provide a snug fit. Brands like Inov-8 and Saucony are suitable for runners with narrow feet.
- Wide feet: If you have wide feet, it's important to choose a wider shoe. Brands like Altra offer wide toe boxes, which allow your toes to splay naturally and avoid pressure.
- Runners with high or low arches: Choose a shoe based on your arch height. If you have low arches (flat feet), choose shoes with extra support (such as the Brooks Cascadia or Salomon Sense Ride). If you have high arches, choose shoes with good cushioning to reduce impact.
Comfort and Support
- Comfort: Long trail runs put a lot of pressure on your feet, so comfort is the primary consideration when choosing shoes. When choosing shoes, make sure the space inside the shoe fits your foot shape. Avoid shoes that are too tight or too loose, which can cause blisters or toe numbness.
- Support and Protection: On uneven trail surfaces, your ankles and soles require more support and protection. Many trail shoes have reinforced uppers or sole protection (such as rubber inserts) to help prevent rocks from hitting your feet or ankle sprains.
- Insoles and Cushioning: During long runs, appropriate insoles and cushioning can effectively reduce impact and prevent joint injuries. For longer races (e.g., 50km or longer), it's recommended to choose shoes with excellent cushioning, such as the Hoka One One series.
Weight and Breathability
- Lightweight: The weight of trail running shoes directly impacts your running experience, especially during long races or training sessions. Many runners prefer lighter shoes to reduce burden and increase running speed. However, lightweight shoes may sacrifice support and protection. Choose the right lightweight trail running shoe based on your personal needs, such as the Altra Superior.
- Breathability and Waterproofing: Trail running conditions can be wet or rainy, so breathability and waterproofing are crucial. Breathable shoes help wick away perspiration and prevent overheating, while waterproof designs keep your feet dry in the rain and prevent blisters. Gore-Tex waterproof membranes are commonly found in trail running shoes, such as the Salomon XA Pro 3D GTX. 6. Shoe Durability
- Durability: When trail running shoes are used in harsh environments like mountains and rocks, wear and tear on the soles and uppers are inevitable. Therefore, it's important to choose shoes that are highly wear-resistant. Generally speaking, shoes with Vibram soles or reinforced rubber are more durable and suitable for prolonged and intense use.
Brand and Reputation
Choosing a brand with a strong reputation in trail running can boost your purchasing confidence. Common brands like Salomon, La Sportiva, Altra, Brooks, Hoka One One, and Inov-8 all offer different types of trail running shoes to suit different terrains, climates, and runners' needs.
There's no set standard for choosing the right trail running shoe. The most important thing is to tailor it to your running environment, foot shape, and needs. Whether it's traction, comfort, or protection, each factor should be considered comprehensively when purchasing. Try test runs on different types of terrain to find the trail running shoe that best suits your foot.
Q3: How should you fuel during trail running, especially for long runs?
We've broken down 'fueling' into actionable modules: Core Principles → Hydration → Energy (Carbs) → Electrolytes → Solid Food and Texture → Carrying and Station Strategies → How to Train Your Gut During Training. Each section provides specific numerical ranges, conversion examples, and practical advice for immediate application in training and racing.
Core Principles
Practice First, Then Race: All fuel formulas, brands, and timing should be tested repeatedly during long training runs. Never save new products or combinations for race day.
Refuel by schedule, not by 'feeling': It's easy to forget or procrastinate during a race; refueling at regular intervals (e.g., every 30–45 minutes) is more reliable.
Small, frequent intakes: Whether it's water or energy, frequent intakes of small amounts facilitate better absorption and reduce gastrointestinal discomfort than a single, large intake.
Refuel primarily with carbohydrates, supplemented with electrolytes and a small amount of solids: During prolonged exercise, carbohydrates (glycogen) are primarily consumed, while electrolytes and solid foods are used to maintain muscle mass, endurance, and psychological well-being.
Environment and sweat volume determine rehydration intensity: Hot weather, humidity, and prolonged uphill climbs significantly increase fluid and salt needs.
Fluid Management
Reference target (normal temperature/moderate sweat): approximately 400–600 ml/hour.
Example: 500 ml/hour is 500 × 1 = 500 ml/hour.
In hot weather or with heavy sweating: Increase to 700–1000 ml/hour, but electrolytes must be taken at the same time; otherwise, hyponatremia can occur.
Sipping frequency: It is recommended to drink 100–150 ml every 15–20 minutes (equivalent to 300–450 ml per hour). Example: Drink 125 ml every 20 minutes → 60 ÷ 20 = 3 times/hour; 125 × 3 = 375 ml/hour.
Monitoring Methods:
- Weigh yourself before and after a race: Weight loss ≈ water loss (1 kg ≈ 1 L). For example: If you weigh 70 kg, a weight loss of 1.4 kg = 1.4 L; calculate: 70 × 0.02 = 1.4 (representing 2% of body weight). If it's >2%, you're at high risk for dehydration.
- Urine Color: Light yellow is ideal; dark yellow indicates a need for more fluid intake.
Don't just drink water: Drinking large amounts of water over a long period of time can dilute your blood sodium concentration (hyponatremia), so alternate with or consume electrolyte-rich sports drinks.
Energy Consumption (Carbohydrate)—What's the Right Amount?
Common Guidelines:
- Exercises under 2 hours: 30–60 g of carbohydrates/hour.
- Ultramarathons/Ultramats (longer than 2 hours): 60–90 g of carbohydrates/hour (if you've trained with the Multi-Transport Carbohydrate Method and your gastrointestinal tract is adapted).
Why count by grams? 1 gram of carbohydrates ≈ 4 kcal.
- Example conversion: If your goal is 60 g of carbohydrates/hour, your calories per hour = 60 × 4 = 240 kcal. Write out the calculation: 60 × 4 = 240 (g × kcal/g = kcal).
Common fuel combinations (examples):
- Energy gels: Typically 20–30 g of carbohydrates per gel (≈ 80–120 kcal).
- Energy gummies: 10–25 g of carbohydrates per pack.
- Energy bars/small solids: 20–40 g of carbohydrates per serving, and are more chewy.
Actual pace (example):
1 gel every 45–60 minutes (approximately 25 g of carbohydrates). Calculation: 25 g ÷ 1 hr = 25 g/hr. If you add a 20g packet of gummies: 25 + 20 = 45 g/hr; Calories: 45 x 4 = 180 kcal/hr.
'Multi-Transport Carbohydrate' Explanation: Combining glucose (or maltodextrin) with fructose can increase total intestinal absorption rate, thereby raising the upper limit of intake from ~60 g/h to ~90 g/h (only use this during training after practicing and adapting).
Electrolytes (especially sodium)—Don't just rely on 'thirst'
Sodium (Na) target: 300–700 mg/h, depending on sweating volume and physique (higher for heavy sweaters).
Example: If your goal is 500 mg/hr, a 6-hour race would require 500 x 6 = 3000 mg of sodium. Total calculation: 500 x 6 = 3000 mg.
Potassium (K) Reference: 50–200 mg per hour (usually obtained from food/sports drinks).
When to use salt pills/electrolyte tablets: When it's hot, you're sweating profusely, or you have a history of cramps, take an electrolyte tablet/drink every hour or every 1–2 hours.
Note: Drinking more water alone won't replenish sodium; if you suspect low sodium (headache, nausea, confusion), stop drinking large amounts of diluted water and seek medical attention.
Rotate solid foods and flavors (avoid 'eaten sick')
Why bring solid foods? Long runs require a high carbohydrate intake, and palate fatigue is common. Solid foods provide a chewy texture, salt, and sustained energy.
Recommended solid foods: Banana slices, small rice buns/rice cakes, saltine crackers, small energy bars, and peanut butter sandwich wedges (low-fat).
Foods to avoid: High-fiber, high-fat, fried, or spicy foods (try to avoid them before and during a race, as they can cause gastrointestinal discomfort). Taste Strategy: Alternate sweet and salty flavors (for example, eat two sweet gums within two hours, followed by a salty cracker). This helps delay taste fatigue.
Carrying Strategy: Vest Pack/Hydration/Soft Flask/Aid Station Combination
Basic Principle: Amount of Water You Need to Carry = Course Distance × Expected Sweat Rate (If aid stations are dense, carry less; if aid stations are absent, carry more).
Common Combinations:
- Short Distance/High-Refueling: Chest flask (0.25–0.5 L) + Small Pack (3–5 L).
- Medium Distance (20–50 km): Vest Pack 5–8 L + 1 × 500–1000 ml Hydration/Soft Flask.
- Extra Long Distance (50 km+): Vest Pack 8–12 L + 2 L Hydration or Multiple Soft Flasks (or refill at stops). Practical Tips:
- Place your regular supplies (gels, salt tablets) in your front pocket for easy access during the run.
- Position the weights closer to the center of your back to minimize movement; adjust the chest and shoulder straps for a snug fit.
- Use clear pouches or labels to store your hourly supplies (try this during training).
How to Practice 'Gut Training' During Training
Purpose: Improve gastrointestinal tolerance to high fluid and carbohydrate flows to avoid vomiting/diarrhea during competition.
Method:
- During long training runs (≥2 hours), consume water and carbohydrates according to your race schedule (e.g., 50–60 g carbohydrates + 500 ml water per hour) and observe your response.
- Try different combinations for each long run: gels only, gels + a drink, solids + a drink, and note which works best.
- Slowly increase carbohydrate intake weekly (e.g., from 40 g/h → 50 g/h → 60 g/h) to allow your intestines to adapt to the higher intake.
Timing: Practice your fueling plan (including pre-race breakfast, in-race timing, and food change strategies) during at least 2–3 long training runs before the race.
Common Problems and Solutions (Factory FAQs)
- What to do if you have cramps? First, check for sodium deficiency, dehydration, or excessive fatigue. In the short term, you can supplement with sodium (salt pills/electrolyte drinks), hydrate, and gently stretch. Long-term prevention relies on training, strength training, and electrolyte management.
- Feeling nauseous/nauseous? Stop and sip on water/electrolyte drinks to slow down the intake of solids. Reduce your pace and try lighter foods (such as small bites of saltine crackers). During your next workout, slow down your pacing and adjust the type of food you consume.
- Feeling thirsty but bloating easily? Reduce your intake and switch to more frequent sips of water. Avoid high-sugar drinks (which can slow gastric emptying).
Real-world example (6-hour race example)
Goal setting: 60 g of carbohydrates/hour, 600 ml of fluids/hour, 500 mg of sodium/hour (example, adjust based on individual needs and weather conditions).
Hourly total: 60 g of carbohydrates → 60 × 4 = 240 kcal (per hour). Written as: 60 × 4 = 240. Total intake in 6 hours:
- Carbohydrate: 60 × 6 = 360 g; Calorie conversion: 360 × 4 = 1440 kcal. Calculation: 360 × 4 = 1440.
- Liquid: 600 ml × 6 = 3600 ml = 3.6 L. Calculation: 600 × 6 = 3600 ml.
- Sodium: 500 mg × 6 = 3000 mg. Calculation: 500 × 6 = 3000 mg.
Example hourly intake (can be divided into 30-minute portions):
- Starting at 0:00: 200–300 ml of an electrolyte drink + a small energy bar (30 g carbohydrates)
- Every 30 minutes: 150–200 ml of water/drink + a 25 g energy gel every 45 minutes or a combination (1 gel + a small gummy) every hour to achieve ~60 g/hour.
- Every 60–90 minutes: 1 sodium-containing electrolyte tablet or equivalent drink for sodium (if the drink contains sodium, adjust accordingly).
Packing List (Long Distance/Single Day)
- 1–2 L hydration bladder or 2 x 500 ml soft flasks (front mount)
- 6–10 energy gels (based on race hours and consumption)
- 1–2 packs of gummy candies
- 1–2 energy bars or small snacks
- Electrolyte powder sachets/tablets (packed by hour)
- Spare socks, a basic first aid kit, adhesive tape, and a hemostatic bandage
- Cell phone, ID, cash, and a headlamp (for night runs)
- Windproof/rainproof jacket (depending on the weather)
- Trash bag (for empty packaging, environmentally friendly)
Final Tips
- Don't change brands/flavors at the last minute; thoroughly rehearse your plan over 2–3 long runs before the race.
- Adjust according to the environment: increase fluids and sodium in hot weather; reduce fluid intake but maintain carbohydrate intake in cold weather.
- If you have a chronic medical condition or take special medications (such as heart disease or high blood pressure), consult your doctor before changing your nutrition or starting a salt pill/high sodium regimen.
From vest packs to running shoes, to managing your fuel on the trail—these three key issues are the starting point for nearly every new trail runner. They determine whether you can maintain comfort, safety, and energy levels during long mountain runs. Choosing the right gear is like preparing the right key; mastering the right fueling system is like injecting a lasting power system into your body.
But the challenges of trail running don't end there. Even with the right equipment and fuel, without targeted training and a thorough understanding of the trail, your body will still struggle to withstand the long climbs and impacts. For this reason, in the next chapter, we'll delve deeper into how beginners can establish an effective trail training system and navigate the unpredictable challenges of real trails and extreme environments.