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For many runners, trails are a form of escape. Trails present new challenges, epic views, and beauty found only in the mountains, the desert and along our coasts. Plenty of trail runners safely return from their daily runs without incident. However, as search and rescue teams around the country can tell you, some do not.
According to records obtained by the New York Post, between 2018 and the first two months of 2023, at least 1,180 people were reported missing from U.S. national parks. And though you might feel infallible while cruising through gorgeous landscapes, it could just as easily happen to you. In 2023, a seasoned runner disappeared in Rocky Mountain National Park. Chad Pallansch, 49, set out one September morning intending to travel 28 miles across the Continental Divide, and hasn’t been seen since. In another case, 48-year-old Amie Adamson was allegedly trail running near West Yellowstone, Montana, when she was mauled by a grizzly bear. Though, as runners, we like to manage everything about our sport—pace, heart rate, hydration levels, internal temperature—the trails can present uncontrolled variables.
However, search and rescue officials say there are things runners can do to lessen the risk of something bad occurring on the trail, and certainly smart ways to address those problems when they arise.
It Takes a Village of Volunteers
Part of the reason why not every trail running or hiking accident ends in tragedy is thanks to well-trained search and rescue crews. These teams have seen it all, from twisted ankles to ill-prepared runners ending up trapped high above the tree line. It can often be an extensive complicated process, especially when navigating and accessing precarious, hard-to-reach terrain in national parks.
In March, a woman (whose name was not released to the public) running in Wasatch County, Utah, became trapped in two feet of snow on a section called Coyote Trail. The local search and rescue team says the Utah State DPS used a helicopter to help rescue the runner.
“There’s no Uber that will come kind of drop out of the sky and whisk you away. It still takes hours because we have to get the crew spun up,” says Drew Hildner, the public information officer for the Rocky Mountain Rescue Group (RMRG). “We have to get everyone briefed. We have to check the flight profile in terms of what’s the weather, what’s our max altitude, kind of all these things that we have to check down.”
RMRG was one of the first search and rescue groups formed in the country. Hildner and other volunteers cover Boulder County, Colorado. The area is home to hundreds of miles of trails, including part of Rocky Mountain National Park. With its proximity to Denver, the area sees large crowds and a wide range of trail runners with different levels of experience.
Like most search and rescue operations, RMRG is volunteer-based. When a call goes out, volunteers meet at a trailhead before a search begins to get briefed on what the rescue circumstances are and target their looking for. That’s why Hildner says people are often surprised by how long it takes for a rescue to be underway. Fortunately, when crews get out to the scene, they’re in good hands. Search and rescue groups include a wide range of experienced outdoors people and even some medical professionals who know how to prepare for any incident.
While not every sprained ankle is avoidable, there are some basic safety rules steps and tips that new and seasoned trail runners should keep in mind when heading out.
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Pack to Be Prepared
“There are a few things we think about when we hear about a trail runner. People tend to go really light when they’re running,” says Emmi Laakso, another member of RMRG and the organization’s Safety Education Committee chairperson “And so, we worry a lot about how warm that person is going to be able to stay in terms of hypothermia. We like to say your cell phone won’t keep you warm and dry. People also tend to run in the morning or in the evening after work, so light comes into play.”
These initial concerns often lead back to the topic of gear: what we bring, how much we bring, and when to use it. While trail runners love to pack light, sometimes being willing to carry a few extra ounces with key accessories could help keep you safe and warm in the event of an emergency and it could even save a life, Hildner says.
“I think at this point, with the gear advances, I don’t think that there’s an excuse for not being prepared,” says Hildner. “You can get a bivy sack that’s six ounces, a puffy jacket is six or nine ounces, a Garmin inReach is 5 ounces, a lightweight beanie and some lightweight gloves that are a mere four ounces. So for a pound and a half of weight, you can be prepared to survive if you need to.”
For longer or more adventurous trail runs, it makes sense to pack an extra layer of clothing or a rain shell, mid-run snacks, copious amounts of water, and a first-aid kit. Plus, you should always carry your phone or a tracking device, but even more important is communicating with friends, family, or loved ones about where you’re going and when you’ll be back.
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Research the Trail
The other key aspect to trail safety is gained with experience. While even some longtime endurance athletes can run into trouble, understanding the difference between a local trail and scrambling up a mountain is critical. Using trail apps has only fueled this in some ways, as only some apps have a detailed outline of elevation gain and other elements runners will face.
Smart route planning is critical. That includes understanding the challenges a route might present relative to your fitness, your experience, and environmental factors like altitude and potential weather changes. Studying routes and weather patterns ahead of time is important, but so is constantly being aware of changing conditions and having offline maps downloaded on your phone for the inevitable moments when you don’t have cell service.
“Reading terrain and route finding is something that honestly just comes with experience and time,” Laakso says. “Starting a little bit smaller is a great way for people to ease into it. There’s tons of education out there in terms of map reading and navigating terrain. So sometimes it is getting a more or less formal class under your belt. Gear isn’t always a great substitute for the knowledge you might need.”
Avoid Animals—and Have a Plan If You Can’t
No matter what, runners can only account for so much on trail. Wild animals can throw a well-planned run into chaos.
“In general, [animal encounters are] pretty rare, thankfully,” says John Rodarte, MD, with Montrose Search and Rescue in the Angeles National Forest outside of Los Angeles. “We certainly do see runners coming across animals in our forest. The real common ones are bobcats, coyotes, and occasionally a bear. Mountain lions are pretty rare, but it’s not unheard of, but pretty rare. And then certainly rattlesnakes.”
Rodarte has worked with Montrose SAR for more than two decades. Fortunately, he says very few of their calls are related to animal attacks. Like the risk of falling or getting lost, having the know-how could make a big difference.
In most cases, runners should pause and slowly back away from larger wild animals—especially when cubs or kittens are present. Running can trigger their predator instincts and see a runner as prey. However, the National Park Service says that if a situation does ever escalate to the point where an animal attacks, fight like hell. the more significant concern for most runners is snakes and what to do if you get bit. Rattlesnake bites require medical attention immediately, but running back to the trailhead can increase the risk of physical trauma.
“Ideally, you would stay put and not increase your blood flow, Rodarte says. “Just kind of keep your arm level or your leg level and not do a whole lot so you don’t increase your blood flow and get the venom circulating more.”
In all of these incidents, the key is to know who to call when help is needed, and not waiting until it’s too late to admit you need assistance. Some people don’t know that as long as you have battery power in your phone, you can call 911, even if you don’t have service. Search and rescue groups are made up of people who volunteer out of a passion for the outdoors and are there when needed, often free of charge. They only want runners to take the necessary precautions so everyone can get home safe.