Summer Trail Running Training Tips

Guest Post by: Laura Brenner, Running Coach - laurambrenner.com

By exploring the path less traveled – trail running – you can boost dopamine levels and avoid the sun and traffic this summer while improving your physical and mental health. Hikers and road runners can easily transition to trail running this summer with some trail-tested advice.

The allure of avoiding traffic and the growing science behind nature therapy draws some 9 million Americans to trail running annually. Pennsylvania is home to thousands of miles of trails across diverse and beautiful landscapes inaccessible by vehicle. The best way to appreciate the Keystone State is – in this trail runner's opinion – by foot. So, to help more folks try their hand, er, foot, at trail running, I’ve compiled a few tips and tricks from my years kicking up dirt. I promise these will help you enjoy trail running this summer.

Trail Running Gear
Being “prepared” for a trail run and having the right gear depends on the length of the run, proximity to civilized resources, and your personal preferences. The old saying “there is no bad weather, just bad clothing choices” probably came from a trail runner. 

Choosing the right footwear is essential; trail running sneakers offer deeper tread for gripping dirt, mud, rocks, etc., and might provide some ankle stability depending on the model. If you plan to use your retired road sneakers, be prepared for some foot slips, especially in wet conditions. Wet rocks are the leading cause of bruised shins. Trust me.

Since trail runners encounter more elevation and traverse mud, rocks, and roots, trail running is often slower than road running. Which means a typical distance on the road will take longer on trails and runners should plan their hydration and nutrition accordingly. 

Consider bringing a modest first aid kit of Vaseline for blisters, a few bandaids, and some medical tape. This website suggests a more robust kit if you’re the “always be prepared” type. At 90 minutes or longer, you’ll also need to carry water and calories. Trail runners often wear hydration vests or carry hand-held water bottles. Browse your local running or outdoor store for options, or roll with the gear you already know and love. Regardless - be very aware of the chafe potential of anything you wear.

Lastly – and this is the hill I will die on – leave the headphones at home. Trails are not the place for headphones or music. You should be able to hear someone approaching from behind you, the scamper of squirrels, deer, and whathaveyou just off the trail, or the sound of the wind snapping a tree branch free from its trunk just above your head. So for safety, leave your ears open to the sounds of nature. Whistling a tune of your own can make the miles move faster and provide entertainment for anyone else using the trail.

Trail Running Safety
Part of proper attire on the trail may also include your cell phone for navigation or in case of emergency. Bonus points for learning trail blaze markings and downloading a map of the area (hi, AllTrails)!

Running in the woods also means you should find out if your trail is open to hunters and when hunting seasons begin and end. Hunting season doesn’t prohibit folks from recreating on trails, but it does mean recreationalists must wear “safety orange” any time they are in the woods. You can find exact dates for each season at the PA Game Commission’s website or by clicking here. 

It’s also a good idea to know what kind of wildlife and plant life you might encounter and how to protect yourself if needed. Ticks are the ever-present danger in Pennsylvania woods. Some summers are worse than others, but no summer is without ticks and the many diseases they may transmit. Wear a tick-repellant or thoroughly check yourself right after your hike and later in the day. 

The best, and often most fun, way to explore trails is to do it in good company. Bonus points for connecting with fellow running-curious hiker or a veteran trail runner friend for a few runs to boost your trail confidence and tap into their knowledge.

5 Best Running Trails in the Susquehanna River Valley
Pennsylvania trails range from casual river-side toepaths to relentlessly rocky climbs and descents. The trails listed below offer a bit of both, and something in the middle. 

1. Appalachian Trail (Hawk Rock & Peter’s Mountain)
Pennsylvania claims more than 220 miles of the Appalachian Trail, including the halfway point of the trail. The Susquehanna River acts as a dividing line between the north and south sections of the trail. It’s also where you’ll find two incredible hikes on either side of the river. Hawk Rock to the south and Peter’s Mountain to the north. Both loops include steep and rocky climbs to commanding views of the mighty Susquehanna. May the best side win.

2. Turkey Hill Trail / Chestnut Grove Natural Area
In Lancaster County, just south of Columbia, the Enola Low Grade’s northern terminus meets a Conservancy trail that packs a punch. Rolling climbs, a creek crossing, and ample wildlife sightings make this a favorite. The Turkey Hill Trail also connects to the Chestnut Grove trails, which are one part cross-country course and one part nature preserve. Chestnut Grove offers rolling terrain and primarily grassy or gravel trails that tend to be a bit wider. The trails are not well marked, truly getting lost would be a challenge.

3. Mason Dixon Trail (York County)
This 200-plus mile trail extends from Boiling Springs to Chadds Ford, dipping into Maryland and Delaware for a bit in the middle. However, York County is home to some of the best sections (in my opinion). For a gentle climb that’s not hard to get to, start in Wrightsville and ascend to High Point. When you’re looking for a challenge, tackle any section between Lock 2 at Long Level and Lock 12 in Airville. Be warned - these sections are TOUGH and often include as much hiking as running, even for experienced trail runners.

4. Conestoga Trail (southern section)
Like the Maxon Dixon Trail, the Conestoga Trail is a 63-mile behemoth that nearly stretches the length of Lancaster County. Again, the best section is the 8 miles between Pequea and Holtwood. Follow the Susquehanna River from a bird’s eye view on this trail, and find your reward in high and low places along the way.
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5. Susquehannock State Park
When you’re short on time and want to get a great workout-to-mile ratio, Susquehannock State Park is where you want to go. You won’t find many (any?) sections of flat trail here. But you are treated to incredible trails, beautiful river views, and the most picturesque stream since the b-roll in Lord of the Rings. Treat this gem with care, please.

As a final note – and something often left out of conversations with new trail runners – trail running can often be a misnomer as there is a lot of “power hiking” what we dub “unrunable” sections of trail. Listen to your body and enjoy the scenery as your comfort and fitness improves. 

If you’re feeling ambitious, consider a goal trail race as a motivator to log miles and explore more. Keystone Trail Association hosts their annual KTA Challenge in September. It’s a hiker friendly race that covers some of the trails listed above. Learn more about the event on the KTA event page.

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