10 practical ways to stay safe whilst trail running

Trail running comes with adventure, freedom, and those magic moments we all chase — but it also comes with risk. Safety is something I’ve always taken seriously. I never assume “it’ll be fine”, because what about the one time it isn’t? It only takes a rolled ankle or a change in weather for a fun afternoon to turn stressful, or even dangerous.

As a Land Search and Rescue field operative, I’ve seen first hand how long it can take to reach someone in the New Zealand bush — even in places that feel close to civilisation. Being prepared helps you stay empowered and proactive, rather than helpless and afraid.

Trail running is incredible for both the body and mind and I’ll never tell anyone they shouldn’t do it, but running in remote terrain, away from people, roads, and often phone coverage, requires a little extra planning. Mountain tracks bring mountain weather, and when something (metaphorically) jumps out to bite you, preparation matters.

Here are my top 10 trail running safety tips that I could have done with when I first started trail running. It's a guide to empower you and help you stay safe, confident, and ready for whatever the trails throw at you.

Set your intentions and let someone know before you go

With many trails being void of cell reception it’s likely not going to be possible for you to make a quick call for help in the event of a rolled ankle or if you have become lost, ill, etc. Tell someone you trust:

• Where you’re going

• When you expect to be back

• When they should call emergency services if you haven’t returned

  
  

Most importantly do not deviate from your planned route unless you are able to communicate the message to those you left intentions with. If you have more than one possible route then communicate that clearly letting them know the most likely option and then your backup option.

This simple step saves lives — and dramatically cuts the time it takes for rescue teams to find you.

Plan your route

Before you head out try to find out what sort of terrain you will encounter on your adventure and then ask yourself if it is within your capabilities and if you are carrying the right gear for the terrain.

Here in New Zealand, I use the Wild Things trail running directory for information on new trails. It has invaluable information in it such as track descriptions, average route times, elevation gain, and more.

The Department of Conservation is also a good source of info, especially regarding issues such as track closures, maintenance, and bridge washouts. You could also ask for advice on your local hiking or trail-running Facebook pages, most people will give information freely. Generally, we’re a passionate bunch and will take any opportunity to talk about previous trips and share knowledge.

Check the weather 

Make sure you have checked the weather for your intended route. Be prepared to adapt your plans. If the weather looks rough for where you want to go then pack extra gear, change it up for a less technical trail, a different location, or if it's really bad then postpone it and accept that you may need to pound the pavement or even hit the “dreadmill” that day. 

Last year I did a 4-week weather course of just 2-hours a week and found it absolutely invaluable. It taught me how to read surface pressure maps, use different weather apps to my advantage, and compare weather forecasting models. I’m not creating the forecast but simply better at using the information on weather sites available to me to make more informed decisions, meaning that I can prepare accordingly. 

I took the course through OENZ. I highly recommend it: 

Take a Personal Locator Beacon (PLB)

This is a satellite-synced device that transmits your exact location to rescue agencies. They can be used worldwide. For around $600 NZ, you effectively have up to 7-year's safety insurance policy small enough to fit in the palm of your hand.

They are lightweight and very tough so can cope with the odd bash or being dropped, will float if dropped in water, and are fully waterproof in bad weather. It will drastically reduce the time that you will be waiting for Land Search and Rescue to find you and also limit the amount of resources needed to conduct the rescue. 

Keep in mind that Land Search and Rescue in New Zealand is run almost entirely by volunteers. They want to help, it’s why they do it, but making the search easier lessens the amount of time volunteers spend away from their families. And let’s face it, if you are cold enough, ill enough or in enough pain to need to push that button you want the teams to find you quickly!

As a side note, there are other options out there now too, Garmin Inreach and ZOLEO satellite communication devices for example. Whilst they work on a different system to the PLB and also have the inconvenience of a monthly subscription they are another option if you prefer. PLB’s are however more reliable and are my first choice of device to carry. 

Carry the right gear according to the conditions

This will vary depending on the time of year, location, duration of the trip, and the terrain you’ll be in. Some things that you should consider carrying as standard would be:

• Waterproof jacket (and possibly waterproof pants depending on the weather forecast and time of year)

• Long sleeved thermal top. A sweaty body will get cold real quick if needing to be stationary for a long period of time so an extra layer is vital. This is on top of the one you may be running in - if you find yourself suddenly stationary then you need to be able to change out of your sweaty clothes and put on dry layers. 

• Long sleeve thermal pants

• Thermal hat and gloves

• Sunscreen and a hat in summer

• First aid kit 

• PLB

• Emergency bag or blanket 

• Headtorch in case of getting lost, injured, etc, and finding yourself unexpectedly in the dark. As well as being useful in an emergency it would also make for a much nicer night if stuck out in the bush alone whilst waiting for help.

In bad weather/winter I would also carry a lightweight down jacket that can be scrunched into my bag. 

Go with someone else

It’s always safer to adventure in pairs (or more) if possible. Besides it being lots of fun, it’s also great to have someone else with you in case of an incident.

If you don’t know anyone into trail running then you could consider looking up your local running clubs to find some buddies. 

Have some form of navigation tool with you 

I use topo50 which is an app, specific to New Zealand, which I downloaded onto my phone for less than $10 NZ. It shows your current location and can record your route as you go so you can follow it back if necessary. It does not require cell reception or data to work. Make sure you practice with it so you know how to use it in the event of getting lost.

Remember phones are not infallible, it’s easy to drop them or for the battery to die. GPS devices are much sturdier than a phone so if you spend a lot of time on the trails they can be a good investment. 

Consider using busier trails 

If you are on your own it could be life-saving to be on a trail where you are likely to come across other people. It’s an effective way to get out on the trails solo and know that help is never far away. Don’t use this as a reason to not carry all the gear listed above though! Even if plenty of people are on the track you shouldn’t be relying on them for gear to keep you warm/dry or provide items to tend to injuries and bear in mind, even well populated tracks could still mean that professional help can be hours away.

Carry enough hydration and fuel 

This will depend on the length of your run and time of year but always carry a little extra than you think you’ll need. During summer consider carrying a small water filter or life straw and look for water stops when you are planning your trip. Being thirsty in 30 degree heat, 10 kilometres from the car with no water filter and only questionable looking streams is no fun - ask me how I know. (From that little escapade, I also learnt that a bottle of water in the car to return to is AMAZING - even if its warm!)

Never be afraid to turn back if conditions change

If you are unsure, turn around. If the weather changes, the winds are too high, you are at risk of running out of water or just generally not feeling great then call it a day and come back at a later date to give it another go. Running fewer kilometres for the day will not matter in the long run (excuse the pun) but you can be sure that having an accident or becoming dehydrated will have far bigger implications for your future endeavours.

Conclusion

Keep in mind that it may not be yourself that needs help on the trails. You may come across someone else who needs help. This could drastically change the amount of time you find yourself exposed to the elements, putting you at risk of things such as dehydration or hypothermia. By making sure you are prepared you are not only safer but it also puts you in a position where you could help someone else in a meaningful way without standing around feeling helpless or risk becoming a casualty yourself.

This guide isn’t meant to hold you back from the trails, but to help you embrace them fully and learn as you go. Trail running is the ultimate adventure, and with the right preparation, you can step onto them confidently, knowing you’ve done everything possible to keep yourself safe. Go forth and enjoy - safely!