Mount Rundle: One of Banff's most iconic peaks.
Trail running combines the art of running with the beauty of nature. It is a way of exploring new places, challenging yourself, and connecting with the environment. Trail running in the Canadian Rockies is an adventure like no other. As you explore this amazing region, you will encounter stunning scenery, diverse wildlife, and varied terrain. You will encounter unpredictable weather, ruggedness, remoteness, and steep-climbs-and-descents trails.
The cheerful and fulfilled Canadian Rockies trail runner is one who approaches the mountains with an attitude of self-reliance and humility. You will need to have a mindset of safety and preparedness, identifying risks and how you can avoid or deal with them. You will need to have an attitude of self-reliance, being able to take care of yourself, your partners and your equipment. You will need to have expectations that are flexible and adaptable, being ready for the unpredictable and embracing the unknown.
The Canadian Rockies are a region dear to the hearts of many. Enjoy their majesty, embrace their ruggedness and please follow leave no trace practices to preserve their wild nature.
Mount Rundle: One of Banff's most iconic peaks.
The weather window for running in the Canadian Rockies is quite short compared to other areas, generally starting in late April or May and winding down in September or October. Trails in the front country - farthest east - are the first to clear of snow, while trails near the continental divide - farther west - and of higher elevations are the last. Sun baked southern slopes may be bone dry while shady north facing valleys may be waist deep in snow. Aspect, location, and elevation are all factors that determine what trails are clear. The websites and visitor centers of the Banff, Jasper, Yoho, and Kananaskis all provide up-to-date trail conditions - when in doubt, ask. It should be noted that, the Icefields Parkway and Lake Louise areas (arguably the most spectacular part of the Rockies) often have the shortest season and are most reliably run in from late June to September. Therefore, runners who want to explore these areas need to be flexible and prepared for changing conditions.
The Canadian Rockies offer great running conditions from spring through fall, each season with its own charm and beauty. In the spring, runners can enjoy the lush growth of the vegetation and the contrast of the snow-capped peaks; in the summer, runners can appreciate the warm temperatures on the high passes and the stunning views of the glaciers and lakes; in the fall, runners can witness the spectacular colours of the foliage and the wildlife preparing for winter. No matter which season, running in the Canadian Rockies is an unforgettable experience.
A hazard to consider in the spring, is the risk of early season avalanches. Even if the trail where you are running appears snow-free, there may be the avalanche hazard from above - especially in areas near the continental divide and of higher elevation. A spring avalanche can be devastatingly large and powerful - it is not something to mess with. If you are concerned about avalanche hazard on your route, it is best to speak with parks information and receive the proper education before you go.
One of the primary hazards in the summer, and in general, is afternoon thunderstorms that can hit quickly and unpredictably. Getting hit by lightning on an exposed ridge is a real concern, as well as being exposed to extreme winds, hail and rain. Always check the forecast before going, but also keep in mind that thunderstorms can form unpredictably and often occur when not forecasted. Always watch for growing thunderheads; that is, cumulonimbus clouds that indicate a potential storm. If clouds are rapidly growing vertically to the west, it is advisable to head for safer ground. If going into more exposed and committing terrain - it’s often best to start early and be done as early in the day as possible to limit the risk of being caught in a storm.
Some of the best temperatures for running are in the fall, but at night it can be frigid. It’s important to bring extra layers and a headlamp during this time of year. You do not want to be caught overnight underprepared, so do some extra due diligence to make sure you can complete the run before nightfall or be ready with the appropriate gear. Factor in the days are shorter; which also means the trails are less crowded, and less help if you get into trouble.
Growing cumulonimbus clouds: Time to head back to the car!
The Canadian Rockies are an pristine wilderness area that is home to a variety of wildlife. Animals in the Canadian Rockies are diverse and rugged, adapted to survive in the harsh environment. Viewing wildlife from a distance can be a great pleasure of running in the Canadian Rockies, as you can witness the beauty and grace of nature in brilliant form. However, a few safety precautions should be taken to deal with the wildlife - such as carrying bear spray, making noise, and respecting their space. By following these tips, you can enjoy the wildlife without disturbing or endangering them and yourself.
Bears
Bears are often the most feared animals in the mountains, but the chances of being attacked by a bear are very low. However, it is important to know how to protect yourself and prevent conflicts with bears. One of the best ways to do this is to make noise on the trail, as the human voice can alert bears of your presence and avoid surprising them. Another way is to travel in groups, as bears are less likely to approach or attack large groups of people. If you see a bear, you should keep your distance and do not approach or attempt to feed it - hopefully obviously. If a bear approaches you, do not run - as this may trigger a chase response in bears and make them more aggressive. Instead, you should back away slowly and calmly while facing the bear and talking to it. Finally, you should carry bear spray and know how to use it, as bear spray is a highly effective deterrent that can stop a bear attack if used properly.
For more information visit the government of Canada’s travel in bear country page here.
Moose & Elk
Moose and elk are large animals that can occasionally pose a threat to humans, especially during the rutting season when they are more aggressive and territorial. The rutting season typically extends from August to mid October. They can charge, kick, or gore people who get too close or provoke them; to avoid conflicts with these animals, you should follow the same practices as for bears, make noise on the trail to warn them of your presence and respect their distance. If you encounter a moose or an elk that shows a sign of aggression, such as lowering its head, flattening its ears, or raising its hackles, you should not run or turn your back on it. Instead, try to find a large object like a tree or a rock to put between you and the animal. As with bears, bear spray is effective. Carry it and know how to use it.
Cougars
Cougars, also known as mountain lions, are a rare and elusive animals that live in the forests. It is very unlikely that you will see or encounter a cougar - as they are secretive and avoid humans. Attacks by cougars are exceptionally rare, but they can happen if the cougar perceives you as prey or a threat. If you are attacked by a cougar, you should make yourself look as big and threatening as possible. You can do this by raising your arms, opening your jacket, or waving a stick. You should also yell, scream, or make loud noises to scare the cougar away. Do not run or play dead, as this may trigger the cougar’s hunting instincts. Use bear spray if you have it, as bear spray can also stop a cougar attack if sprayed directly at its face.
Ticks
Ticks are small, blood-sucking parasites. They are nature's dirty needles - as they can carry many diseases and transmit them to humans and animals. One of the most serious diseases that ticks can carry is Lyme disease, which can cause chronic symptoms and complications. Fortunately for the Canadian Rockies, Lyme disease is rare, but it is still important to be aware of the risk and prevent tick bites. Ticks are more active in the spring and taper off mid-summer until the next year. Always check yourself after your trips, especially in the spring, and look for any ticks attached to your skin or clothing. Avoid the long grass and areas where sheep frequent, as these are places where ticks are more likely to be found. If you find a tick on your skin, remove it with tweezers - being careful not to squeeze the body. Pull until your skin tents and wait for it to release. Do not try any other crazy methods online - as they may cause more harm than good. Go to a doctor if you are unsure of how to remove a tick or if you develop any symptoms after a tick bite. Generally, it takes over 24 hours before ticks start feeding, so there is little possibility of disease transmission before this point. However, it is better to be safe than sorry and remove any ticks as soon as possible.
For information on how to properly remove a tick click here.
Grizzly bears: Treat them with respect and they will do the same for you.
The maps in this guide are meant to be helpful, but not definitive. You should always consult official maps and trail information before venturing into the backcountry. You can find more detailed resources on the websites and at the visitor centers of Banff, Jasper, Yoho, and Kananaskis; they also provide you with the latest updates on trail conditions and hazards.
Trails can change over time due to a variety of natural or human factors. You may encounter forks, junctions, or obstacles that are not mentioned in the guide. You are responsible for your own navigation and safety. Simply put - if you get lost, it’s your own fault. Do not rely solely on the guide or any other device to find your way.
While smart phone based navigation and GPS are getting much better, they are not foolproof and should not be relied on solely. You never know when your phone might fall off a cliff or into a lake, or when your battery might run out. One should always have an alternative plan and know how to use traditional navigation tools, such as a map, a compass, and landmarks.
A competent backcountry user always has a good sense of their location and direction. Know where you are going, where you have come from, and where you can exit if necessary. Navigation is an essential skill for backcountry travel, but it is not covered in this guide. We recommend that you learn more about it from other sources and practice it before heading out.
Do you keep a compass in your running vest? It could save you in an bad situation.
Trail running in the backcountry requires careful planning and preparation. The less you bring, the lower your safety margin is, and the more you rely on your skills and judgment. Ultimately, what you need to bring depends on your individual decisions, based on factors such as the terrain, the weather, the distance, and the availability of resources. The following are some suggestions of what to bring in addition to your usual running gear. They are not rules, and it may take you some time and experimentation to figure out what works best for you. The last thing you want is to get caught injured or unprepared in the backcountry, especially if help is not easily accessible.
Clothing:
Wind shell/Rain jacket.
Extra socks.
Gloves.
Warm hat.
Safety:
Bear spray.
First-aid kit.
Blister prevention.
Emergency blanket.
Satellite communication device.
Water filter.
Head lamp.
Other:
Lightweight trekking poles.
Toilet paper.
A quick slip and 5 stitches to the author's shin. Do you carry enough emergency supplies to deal with an accident in the backcountry?
One of the main challenges of running in the Canadian Rockies is the vertical aspect of the terrain. You will have to face steep and endless climbs and descents that will test your endurance, strength, and agility. Running in the mountains often requires a different strategy and mindset than running on flat or rolling surfaces; a slow and steady pace avoiding heart rate spikes is usually the best plan.
One of the skills that a mountain runner needs to develop is knowing when to walk an ascent instead of running up it. This is because running up a steep slope can quickly exhaust a runner’s energy and result in a slower pace overall. There is a point of diminishing returns - where running is only marginally faster than walking, but it requires a lot more effort. Knowing when this point is reached depends on various factors, such as the runner’s fitness level, the slope gradient, the altitude, and the distance. Generally, it is often best to save energy for the flats and downhills, where running can be more efficient and enjoyable. Walking an ascent can also help runners recover and provide an opportunity to digest food. Do not be ashamed of walking; embrace it as a smart strategy.
Using lightweight trekking poles can be a great advantage for mountain runners on ascents. Trekking poles allow runners to distribute some of the strain from their legs to their arms, which can reduce fatigue and improve performance. Poles also aid in maintaining a more upright posture, which can facilitate better breathing and oxygen delivery. Whether using poles or not, mountain runners should ascend mainly from the glutes, which are the largest and strongest muscles in the body. This can help them move more efficiently and protect their backs from injury.
Depending on a runner’s background and experience with hilly terrain, they may want to show some restraint when running downhills. This is because the impact forces on the body are magnified when running downhill, which can cause great stress on the joints. To run downhills safely and efficiently, runners need to build the proper strength in their quads and postural muscles - which can absorb some of the shock and stabilize the body. It is important to keep your core muscles braced, have good posture, and always remain in control of your speed and direction.
Overall, for the longer mountain runs, many runners find it enjoyable to get into a good rhythm of walking the uphills and running the flats and downhills. However, pace is a very individual thing, so runners should do what works best for them and their goals. Just remember that if you are running unsupported in the backcountry - it is always best to leave a little extra in the tank. You are not in a race with aid stations and a safety team ready to save you if you get in trouble. If an unpredictable event happens, such as bad weather moving in, getting off route, an animal blocking your path, or an injury, you may have a much harder day than expected. Therefore, it is wise to be conservative and cautious when running in the mountains.
A quick run to the lookout on Sulphur Mountain, above the town of Banff, is a great way to condition the body for ascending-descending.
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