If you run trails, you may want to carry even more stuff than the basics above. It’s easy to get lost, to stay out later than you intended, or to encounter bad weather or other minor emergencies.

According to Bauer, runners outside should drink six to eight ounces of fluids for every 15-20 minutes during a training run. "If you are running in hot and humid weather for more than six miles ...

You just run up until it’s time to walk down, then repeat. One hill, one workout. How many hill repeats should I do, and how long? Hills are a tool, not a workout.

Running into the wind has a cooling effect, and you’ll need that in the second half of a run. Slow Down Every 5-degree rise in temperature above 60 degrees can slow your pace by as much as 20 to ...