10 Essentials: Mountain Trail Running
What are the Ten Essentials?
If you’ve been hiking, backpacking or climbing for awhile - you may have heard of the term “the Ten Essentials”. The original Ten Essentials list was created by the Mountaineers - an outdoor climbing, explorations (and yes, mountaineering) group from the Seattle area in the 1930.
The purpose of the Ten Essentials is to put together a simple kit of critical items for survival in the event of the unexpected in the backcountry.
Most of the time, we go outside, we play, we come home with not much more than some mud, a scrape or bruise and some achy muscles ready for rest. But - things do happen. Whether it’s a medical emergency, a wrong turn, weather, or a route just taking much, much longer than anticipated.
The goal of the ten essentials is to:
Prevent an unplanned event from turning into an emergency (if possible), and allow you to respond if it does.
Allow you to survive an unplanned night or two in the woods (for example: awaiting rescue for a sprained ankle - even if you a relatively short distance from a trailhead, rescue or emergency response can take many, many hours).
For loads more info, this book is considered the “Bible” of outdoor recreation Mountaineering: The Freedom of the Hills
So…what exactly do you need for a successful adventure + survival?
How do the 10 Essentials apply to trail running?
Compared to hikers and backpackers, trail runners are (generally) planning to be a out for a shorter duration and have extra preference for keeping out packs light.
The goal here is to strike a balance. Packing everything you’d need for a comfortable night in the woods would like make our packs too heavy to run or power-hike efficiently. Packing no emergency supplies means that you are S.O.L. in the event that something goes wrong - and are stuck out there without a means of getting water, staying warm, or possibly finding your way back home.
In the post below, I’ll breakdown what I bring on a summer trail run in the mountains. Note - the details of exactly what you pack should vary depending on…
ROUTE & DISTANCE - how much food and water you need, whether it’s well-traveled or remote - if I’m injured, will anyone cross my path?
CLIMATE + SEASON - whether you’re in an arid high desert, or lush forest with lots of water sources, dealing with alpine environments (altitude, wind, cold), etc. What I bring mid-summer is VERY different from spring or fall.
WEATHER - Vermont’s summer, the weather can change DRASTICALLY within the same day, and is very depending on whether you’re in a valley or on a peak. Prepare for the worst possible conditions (and then, maybe assume they’re just a tad worse than that). Remember that staying warm when you’re stopped or injured is very different from a comfortable body temp when you’re moving.
Disclaimer: Recreating and exercising in the outdoors comes with inherent risk of just about everything - including injury and death - from a slip, cut, or sprained ankle, to a run-of-the-mill heart attack, to getting struck by lighting, falling off a cliff and then eaten by a bear (ok, the odds of all 3 of those are fairly low). No amount of stuff can keep your safe from every hazard, and carrying the right gear is not a substitude for seeking out wilderness education, and proper fitness, for mountain exploration.
Let’s get packin’.
Here’s my breakdown of the ten essentials from a recent trail run in the beautiful Green Mountains of Vermont. Happy trails 🤘.
Hydration
Goal: carry more water than you need, replace salt lost in sweating, and ideally a way to purify more water.
Water
Hyrdration needs vary GREATLY between individuals, and with different weather conditions. Sweat rate can be impacted by your fitness, hydration level at the start, temperature, humidity, sun vs. clouds, and more. Dial in your hydration needs on shorter outings first. iRunFar has an excellents post that goes way more in-depth on figuring our your needs! iRunFar Hydration Post
Salt
You’re losing more than just water when you sweat. Salt (aka electrolytes) is necessary to keep muscles firing, and for many of the chemical reactions that keep our bodies functioning normally. Replace it with electrolyte solution or tablets (SO many brands - experiment with what you like). Carry extra powder/tablets as needed.
Water Filter
For emergencies, or just in the event that you underestimate your water needs - a mini filter can save your butt. Available for ~ $25, this allows you to filter water from a stream or pond and refill your bottles or bladder. Using this requires a reliable water source (climate dependent!) and being able to find it (see: navigation).
2. Snacks
Goal: Fuel your body and brain so you can keep sloggin’ up and down that mountain - and carry a little extra just-in-case.
My favorite essential. Even the fanciest car won’t go a single mile without gas in the tank. Your body (and your brain!) needs fuel to keep going.
For outings longer than an hour, and for any outing in a remote area - carrying all the fuel you’ll need for your run…plus a little extra - is essential.
For mid-run fueling, a good general rule of thumb is to consume 30-60g of simple carbs per hour. Play with this on shorter jaunts and figure out what ratio, and what types/brands you like best.
For a longer mountain jaunt, I carry:
QUICK FUELS - “grab and go” options that I can get down quickly & easily while on the trail. Think gels, blocks, syrup, apple sauce crushers.
SUMMIT SNACK - for outing of 3-4+ hours, I find that “gels only” leaves my stomach a little rumbly. I prefer to carry a “real food” option that feels a little heartier and gets some solid food in my belly. Think salted potatoes, a granola or protein bar, trail mix, or the classic PB+J (or PB+Banana…+ honey…or +nutella! You do you, beau!).
SALT PILLS - ok, these are really an electrolyte. They’re not my primary source, but a light, easy way to carry extra if I start to feel depleted or run out of my electrolyte mix & have to supplement filtered water.
3. Navigation
Goal: Know where you’re going, how to tell if you’re on-trail, how to get home, and how to bail or find an alternate route.
It’s really easy to get lulled into a sense of safety when we’re on a familiar trail, or something “popular” or “well-traveled”, or trust that our beloved phones and Google Maps will guide us…but, things happen.
You turn down a deer path and lose the main trail. The trail isn’t as well-marked as it was supposed to be. You lose cell signal. A storm hits and you are forced to take an alternate route off a summit. You run out of water and there isn’t any on your route…but perhaps, there is nearby.
My recommendations here are:
MAP + COMPASS: or at a minimum, the map. Many watches or phones have compass functions now - be sure you know how to use yours! Gear shops (REI) and local guide services often offer clinics!
GPS WATCH: with navigation functions - ideally, with your planned route pre-loaded for easy reference
APPS: Many out there - Strava, GaiaGPS, TrailForks. Know that you need to have offline maps downloaded for these to work without cell service! And IMHO nothing beats a good paper map.
A Word on Communication
None of these navigation tools cover a common concern - communication. How will you alert someone that you are in trouble? How will they find you or know where to look? A couple tips here.
SAY SOMETHING: Always, always tell SOMEONE your plans. That includes where you’re going, how long it should take, what time you’ll be back, and how you’ll get in touch when you are done and safe. Cost: $0.
LEAVE A NOTE: Leave a note with your itinerary and emergency info in your car or elsewhere at the trailhead. For other safety concerns, I generally leave it upside down so it is not obvious to folks when I’ll be back, or whether (or not) I’m traveling solo. In an emergency, or if something is suspicious - emergency personnel can break into my car for it. Cost: $0.
This note has:
My name
Planned route - distance, which trails I’m using
Planned ETA - what time I think I’ll get back
What survival stuff I have - extra food, extra clothes, a bivy sac… etc
Emergency contact - who to call
SATELLITE COMMUNICATION: The gold standard here is a satellite beacon (aka Personal Locator Beacon or PLB) or satellite phone that can alert your contact that you’re in trouble WITHOUT CELL SERVICE. Beacons send a message (some have just SOS, some can be customized) and your location. But…like actual gold…they’re expensive and not a reasonable or accessible option for lots of people. They also rely on satellite reception (much more widespread than cell service - but in places like valleys or canyons, may not be great). Cost: $250-500+
APP SERVICES: Several app services (for example, Strava Beacon or Garmin Livetrack) allow you to send your location to a contact for them to follow “live” or drop pins to. However… they require cell service to do so. You might have your phone on airplane (to conserve battery) and there is often no service on the trail regardless. Sometimes a ridge or summit offers service - if so you can get a quick text or ping them.
4. Footwear
Goal: keep those tootsies happy so you can keep on steppin’
While it’s not an “original” essential - for trail runners these are our MVT - most valuable tools. And they take a freaking beating out there on the trails.
Proactively caring for your feet is key to have the best possible day on the trails. Once hot spots and blisters are happening - you’re playing catch up. Steady footing also protects the rest of you - from your limbs to you noggin - by reducing fall risk.
Footwear Must-Haves
APPROPRIATE SHOES: trail running shoes (or hiking boots) that are right for your body, your terrain and weather conditions. This might mean features light rock plates, big lugs for muddy conditions, “high-top” boot-like designs that protect the ankle.
SOCKS: find what works for you! I prefer toe sock like Injini or lightweight wool (Darn Tough for life).
TOE LUBE: Fantastic tool for blister prevention, especially in wet conditions. Prevents “chafing” on your feet and toes by providing a little lubrication. Many brand out there! Test it on shorter runs to dial in application. I use this one: Trail Toes
TREKKING POLES (optional): for longer “hike runs” in steep terrain, poles can help steady you, balance weight, and move efficiently - conserving muscle strength for the long haul. *there’s personal preference here!
5. Insulation
Goal: Protect yourself from freezing in cold, windy, rainy conditions.
Insulation can vary A LOT depending on your location and the day’s weather forecast.
At a minimum, carry a rain jacket to protect against windy or wet weather (summits are often MUCH windier than the climb up - you’ll be happy to pop it on!). It can also help retain heat during an unplanned night on the trail.
In addition, consider bringing:
A truly waterproof, seam-sealed jacket
Expensive. But also necessary and life-saving in alpine environments.
Hat + gloves
I’ve used them on summits in VT during every month of the year. Yes, even July & August.
Lightweight puffy
Forecast dependent. Can make the summit or unplanned night MUCH comfier.
Lightweight wool
Famously, wool retains it’s insulating power even when wet. Be the sheep.
6. Sun + Bug Protection
Goal: Protect your skin and eyes from UV rays, and avoid getting eaten by mosquitoes, ticks, and black flies.
For sun protection, a travel sunscreen or zinc oxide (reapply what you sweat off), sunglasses, and a visor or hat. Similarly, repellant applied at the trailhead is usually sweat off by the summit - like me, you’ve been chased down the trail for miles by horseflies screaming “just bite already!” - there’s value in carrying a mini spray in your pack.
7. Illumination (Light)
Goal: Be able to safely descend on the trail after sunset, or use as a signaling device.
One of the first lessons I learned mountain running is that routes often take wayyyy longer than you’d expected. It’s nerve-wracking to be chasing the sunset as you descend a ridge knowing you didn’t bring a headlamp.
In addition…rushing to beat the sunset can lead to slips, falls, and injuries.
A headlamp is one of the smallest, cheapest, and most useful items. Mine lives in my pack year-round.
Headlamp (this BD Spot is ~ $25-30)
Spare Batteries
8. Shelter
Goal: be able to survive (not necessarily “enjoy”) an unplanned night outdoors.
I didn’t carry one of these until I ran a mountain ultra that required it as part of the kit and thought…why have I not done so before? No one wants to spend a night on the trail. But, if it happens, an emergency bivy or space blanket can provide critical insulation and protection to help increase your odds of survival. Relatively inexpensive and small.
Emergency bivy - $18-$35 (different insulation levels).
9. Oh Shit Kit
Ok, this one’s my own term.
Goal: be able to deal with emergencies and unpleasant situations when one (or many…) things have gone wrong. This covers a couple bases from the original Essentials list.
Adjust based on your own needs and preferences. I like this stuff to be kept in a separate pouch or zip lock so it’s easy to find. Most likely, if I’m having to bust this out…things are not going great, and I’m tired, cold, hungry or all three.
Fire: Waterproof matches or lighter
Multitool / Knife: part of my repair kit
Repair kit supplies: varies! a bit of cord, duct tape or gear tape, a spare shoelace, safety pins
Batteries: mine live here so they’re easy to find (because I might need to find them in the dark)
10. First Aid Kit
Goal: be able to deal with common trail injuries and (ideally) prevent an unpleasant time from becoming an emergency. In addition to carrying supplies, know first aid basics of how and when to use ‘em.
Again, adjust based on your own needs. My recommendation is to consider:
Medication: any medication you take daily/regularly (including things like an EpiPen if you have one!), pain medication (tylenol, advil), antihistamine (Benadryl).
Cut, Abrasion, Blister Care: bandages, “second skin” adhesive, gauze pads, butterfly closures, tape, antibiotic cream, antiseptic wipes
Strains or sprains: ace bandage or leukotape wrap, pins, tape.
