Many people like running because all it really requires is one’s body. For those of us non-nudists, it also requires clothes and shoes, but that’s a minimal amount of gear compared to any other sport. Trailrunning requires one additional item, that is, trails on which to run. People run on trails for a variety of reasons—scenery, nature, shade, softer surfaces, more challenging terrain. In order to maximize their enjoyment, most trailrunners also invest in a few other items that allow them to safely remain on the trails for as long as they wish.

Shoes: The way you would go about choosing a trail shoe is a bit different from the typical Phidippides fit process. With a road shoe, the shoe experts at Phidippides would put you in a shoe that would keep your foot in the neutral position. However, with trail running several additional factors come into play:

• First and foremost, you must think about on what kinds of trails you will be running. Is it a well-groomed running path on which your foot strike would be similar to that on the roads, or will you be running on rocky, rooty single-track trails that require you to choose your steps very carefully? If you will be running on a well-groomed running path, such as the bottom loop at the Chattahoochee, you want a hybrid trail/road shoe, such as the Mizuno Wave Ascend or the Asics 2120 Trail that will keep your foot relatively neutral but that has a bit more aggressive tread.

The more technical your path becomes, the more technical you need your shoe to be. You won’t be as concerned with a shoe keeping your foot neutral as you will be with a shoe that provides adequate protection over rocks and roots and an aggressive outsole that won’t have you slipping and sliding.

• Second, how long will your trail runs be? Do you see yourself training for 10K’s or half-marathons, or for 50K’s and 50 milers? The longer your runs are, the more important it is that they shoe be substantial. I’m not saying that all ultrarunners need to be running in Montrail Hardrocks or light hikers, but that after 20 miles or so you don’t want to be feeling every rock and root that you step on. Recently, several shoe companies have been narrowing the gap between ultra-light minimalist trail racers and bombproof tank-like beasts.

Most of the shoes that Phidippides carries manage to be fairly technical and substantial without feeling bulky or heavy, and could be worn by most types of trailrunners. I am thinking particularly of the Brooks Cascadia 3 (my current shoe of choice) and the Inov-8 Rocklite 320. If you did want something lightweight and minimalist, I would highly recommend trying out the New Balance 800 (soon to be 840).

• Third, just as with a road shoe, you need to make sure the fit and feel is comfortable. However, it feels a bit weird wearing a trail shoe with an aggressive tread on our flat concrete floor. Also, regarding fit, since I race for several hours in trail shoes, I almost always go up a half-size from my road shoe.

To compensate for the extra length, I wear two pairs of socks. My liner sock is a wool Injinji (the funky toe socks—even the wool ones are pretty thin) and my outer sock is a relatively thin, stretchy sock. This allows the shoe to fit around my ankle while providing some extra length and width that I need as my feet swell.

Hydration: Unlike road running, you can’t carry change and stop at the nearest convenient store if you get thirsty. Unless you want to run a loop where you run by your car every 45 minutes or so, you will need to carry your hydration with you. There are three main types of hydration systems:

• Handheld hydration systems consist of a bottle that can be attached to one’s hand. The bottle holds 20 oz. and comes with a small pouch that could hold a key and a gel pouch.

• Waistbelt hydration systems consist of 1 to six bottles holding anywhere from 20 to 48 oz. of fluid. They also come with one or more pouches to hold keys and gels. The single bottle systems come with 20 oz. bottles—the same bottles that come with the handhelds—and the multiple bottle systems come with 8 or 10 oz. bottles.

• Backpack hydration systems consist of a backpack with a bladder that holds anywhere from 1 liter to 100 oz. These backpacks come with a variety of storage options, ranging from a few small pouches to a large back compartment.

Emergency: Running on trails has its own hazards—you could get lost, injured, confronted by wildlife, etc.

• Always tell someone on what trails you are running. If possible, run with a partner or a group.

• Carry a map of the area if you are at all unfamiliar with the trails.

• Carry a cell phone—keep in mind, however, that cell coverage is often spotty or non-existent in remote areas.

• Carry pepper spray in case you encounter hostile animals or humans.

I could get into the types of food and electrolytes that could be carried, the types of lighting systems (for those of you night owls), and the various products designed to prevent blisters: powders, lubricants, tape, toe caps, etc., but I’ve given you more than enough information to get you started. Please don’t hesitate to call or come into the store and talk to me or another shoe expert about any questions you may have about trailrunning.