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July 2026

The Ultimate Trail Running Essentials Checklist!

Written by Madison (@runwithmadison)

We are so lucky to have access to so many gorgeous trails here in British Columbia and trail running in British Columbia is one of the best ways to explore the mountains. Whether you're training for your first trail race, heading out for a long weekend run, or simply trading pavement for dirt, having the right gear can make the difference between a great day and a long, uncomfortable one.

Over the years, I've learned that trail running isn't just about moving fast, it's about being prepared. We have a saying in my family: “Proper Preparation Prevents Poor Performance” and it couldn't be truer when you're running in the mountains! Weather can change in minutes, trails are often more remote than they seem and a run that was supposed to take three hours can quickly turn into five if you take a wrong turn, get caught in a storm or decide to explore a little farther than planned. I've made plenty of mistakes throughout my running journey and every one of them has taught me something that's made me a better and safer runner.

One of the biggest lessons I learned was that weather can change instantly in the mountains. I've encountered snow in the alpine well into July, underestimated how much water I'd need, and learned that carrying a lightweight waterproof jacket is almost always worth the extra few hundred grams. Now there are a handful of items that come with me on nearly every run, regardless of the forecast.

This guide is the checklist I wish I'd had when I first started trail running. It's based on what I've found works after countless training runs, races and adventures throughout British Columbia. Some items are absolute essentials, while others depend on the distance, elevation, weather, and how remote your route is. As a general rule, I'd rather carry a little extra than wish I had it later.

If you're in a rush, here is the PDF of the list. If you're looking for some tips and my recommendations, read on!

The BC Trail Running Checklist

This checklist is designed for long trail runs and mountain adventures where you'll be away from roads and services for several hours. If you're heading out for a quick run on familiar local trails, you probably won't need everything here. But once you're running in the mountains or venturing into the backcountry, being self-sufficient becomes much more important.

Items marked as optional are exactly that, they depend on the season, trail conditions, and your own comfort level. Over time, you'll figure out what you like to carry and what can stay at home.

A Few Things I Never Leave Without

A good water filter has completely changed the way I run in the mountains. Instead of carrying litres of extra water from the start, I can refill from creeks and lakes along the way, which keeps my pack lighter and lets me stay out longer.

I also always pack more calories than I think I'll need. Trail running burns through energy quickly and having an emergency reserve of food has saved more than one long day from turning into a miserable slog.

Another item that never leaves my pack is a lightweight emergency bivvy. Hopefully it never gets used, but if an injury or unexpected delay means spending extra time on the trail, it's one of the few pieces of gear that could genuinely save your life

Madison's Trail Running Checklist

Clothing & Footwear

Hydration

  • Running pack (approximately 12–20L)

    • Minimum 2L carrying capacity

      • Example: 4 × 500 mL soft flasks, or

      • 2 soft flasks + hydration bladder

  • Water filter or purification method

  • Electrolytes (recommended)

Nutrition

  • Fuel (gels, bars, chews, real food)

  • Pack more calories than you think you'll need

  • Emergency reserve food (approximately 400 calories—do not eat unless needed)

Safety & Emergency

  • Headlamp

    • Spare batteries (or fully charged spare headlamp)

  • Two emergency survival blankets or one emergency bivvy

  • Whistle (attached to your pack or clothing)

  • Mini first aid kit

    • Moleskin/blister treatment

    • Bandages

    • Antiseptic wipes (recommended)

    • Compression (Tensor) bandage (optional)

    • Personal medications (EpiPen, inhaler, Tylenol, Advil, etc.)

  • Bear spray or air horn (where appropriate)

  • Emergency contact information (recommended)

Navigation & Electronics

  • Fully charged phone

  • Battery pack (optional for long runs)

  • Charging cable (optional)

  • GPS watch (recommended)

  • Offline map/navigation app downloaded (recommended)

  • Permits

Personal Care

  • Toilet paper

  • Sunscreen

  • Lip balm

  • Anti-chafe cream

  • Bug spray (optional)

Optional Gear

  • Trekking poles

  • Extra pair of socks

  • Hand warmers

  • Athletic tape

  • Headphones

  • Microspikes

  • Matches

After the Run

  • Change of clothes

  • Recovery drink or snack (recommended)

  • Sandals or comfortable shoes (recommended)

  • Towel (recommended for muddy or wet runs)

Nice-to-Have Extras

  • Small zip-top bag for garbage or used toilet paper

  • Small dry bag or waterproof stuff sack for electronics and spare clothing

  • Mini multi-tool or small knife (if appropriate for your route)

  • Cash or credit card

  • Identification (or Road ID/medical ID bracelet)

 

This layout follows the order you'll typically think about while preparing:

  1. Get dressed.

  2. Load your pack.

  3. Add food and water.

  4. Pack safety and emergency gear.

  5. Add electronics.

  6. Finish with personal items and optional gear.

  7. Leave your post-run bag in the car

 

Trail Running Safety

Before every run, there are a few habits I try to stick to.

Tell someone where you're going. Let a friend or family member know your planned route, when you expect to finish, and when they should worry if they haven't heard from you. It takes less than a minute and could make all the difference in an emergency.

Check the forecast, but don't rely on it. Mountain weather has a habit of doing its own thing. A sunny forecast can quickly become heavy rain, strong winds or even snow at higher elevations. Pack for the conditions you might encounter, not just the conditions you're hoping for.

Download your maps before leaving home. Cell service disappears surprisingly quickly once you're in the mountains. I like using AllTrails to plan routes, STRAVA and Gaia GPS as a backup, but whatever app you prefer, make sure your maps are available offline.

Respect wildlife. Trail runners move quietly and often faster than hikers, which can increase the chance of surprising animals around corners or in dense forest. Make some noise when visibility is limited, stay alert and carry bear spray where it's recommended.

Leave No Trace. Everything you bring with you should leave with you, including food wrappers, fruit peels, gels and toilet paper. The trails are there for everyone to enjoy and keeping them, clean helps protect wildlife and preserve these incredible places.

No two trail runs are ever the same and that's one of the things I love most about them. Some days everything goes exactly as planned. Other days you'll run into unexpected weather, washed-out trails, wildlife, or simply end up staying out longer than expected because the views are too good to leave.

The goal isn't to prepare for every possible scenario, it's to be prepared enough that unexpected moments stay adventures instead of becoming emergencies.

I hope this checklist helps you spend less time wondering what to pack and more time enjoying the trails.

Stay safe, have fun, and I'll see you out in the mountains. 

Happy running! 🏔️🏃