Generally speaking, when you run you want your limbs to be as loose and free as possible so you can keep your gait natural and optimize your efficiency. But when it comes to long distance trail running out in the wild, there are definitely items you’ll want to bring, such as water, fuel, rainwear and safety gear. All of this means you’ll want to know how to run with a backpack.
Running with a backpack might not sound like a great idea. It’s extra weight, after all, which slows you down and might throw your posture off, and what could be more annoying than a pack bouncing up and down behind you for ten miles? In this article, we break down how to run with a backpack so you can do it safely and efficiently and carry everything you need for a successful trail run.
1. Choose the right backpack
First things first, your old school bag won’t do. You need to choose a specialized running backpack that is as small as possible but still fits all your gear (read our article on pack sizes) and it needs to sit flush against your back and come with adjustable straps, waist belt and chest strap. If you don’t need to carry a lot of gear, consider a hydration vest instead.
2. Fit your backpack properly
Every time you head out on a trail run with a backpack, make sure to fit it properly. Use our guide to how to adjust a backpack and fit it snugly to your body. The more you can transfer the weight into your hips and legs, the more you’ll use your core and glute muscles, and the easier it will be to move your arms and shoulders properly.
3. Pack it properly
When it comes to packing your backpack, the key is not to have loose, heavy items like water bottles bouncing around that can annoy you or even hurt your back. Once you’ve decided to run with a backpack, you want to pack it quite tightly and make sure that soft items like your rain jacket are against your back, while heavy gear and items with hard edges are towards the bottom and middle of the pack. It’s helpful to use elasticated pockets to secure these items, but make sure that the weight is centered in your pack and not heavy on one side which will affect your technique and spine.
4. Practice first
It’s not a good idea to set off on a long run wearing a heavy pack with no training. Start with a lighter pack and a shorter distance so you can get used to it. You also want to give yourself time to stop and repack if you discover something is digging in, bouncing around or imbalance once you get moving.
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