Trail running in the desert has many perks. There are no cars to get in your way. You don’t have to stop at busy intersections waiting for the light. The soft dirt is better on your feet and joints than the hard concrete. And, of course, the beauty of the landscape is often unparalleled to anywhere else. And after growing up in the coastal mountains of Oregon, I don’t say this lightly!

Here are some tips for trail running out the desert!

1. Plan your route.

It is important to know where you are going. The gear, water and snacks you will need depends on the distance, duration and type of terrain you will be running on. If you’re going somewhere you’ve been a hundred times before, then you already know what to expect. If you’re going somewhere new or haven’t been to in a while, a little more planning may be necessary. This includes letting others know where you will be running and when to expect you to return.

2. Hydrate.

Of course you want to carry water with you whenever you are active in a desert environment, but you also want to make sure that you are well hydrated before starting the run. Drink plenty of fluids the day before so that your body has what it needs to perform at it’s peak. Make sure you add electrolytes during your run to replenish the salt you will lose through sweating!

3. Fuel your run.

My favorite go to snack before a run is a banana with peanut butter. It gives you the carbs, along with a little bit of protein and fat to keep you going. Depending on the intensity and duration of your run, you may also want to bring more carbs with you. Energy gels are a great option for this. They are easy to carry and will give you energy that won’t leave you feeling full.

4. Sunscreen.

Sunblock is important out in the desert. Get something that is waterproof and has a minimum SPF of 30. The higher the SPF, the more protection it provides.

While the SPF is important, this only shows the protection it provides against UVB rays. Make sure your sunscreen says broad spectrum. This will provide protection against UVA rays as well!

Another thing to take into consideration is that we all have a tendency of under applying sunscreen, so make sure you’re applying it evenly and liberally. And don’t forget to reapply every two hours.

5. Check the weather

Even in the desert, weather can happen. When it does, the natural drainage systems in the desert aren’t the best, and oftentimes dry creeks cross the trails. Particularly in the mountains, you have to watch out for flash floods, even if the rain is miles away. You will also want to know whether a hat, sunglasses or rain gear will be appropriate.

6. Take a friend!

Whether your running partner has two legs or four legs, the trails are so much better with company!

I prefer my American bulldog-pit mix as a running partner. She always wants to go where I go, and even if I have to climb, she always finds a way to make it! Plus, as an added bonus, she keeps the other animals away.

So even if you run with a friend, consider bringing a 4 legged friend along as well!