Australia offers some of the most spectacular trail running terrain in the world, from the rugged Blue Mountains to the pristine coastal tracks of the Great Ocean Road. However, our unique landscape also presents challenges that runners from other countries might not encounter. Understanding these challenges and preparing appropriately can mean the difference between an amazing adventure and a dangerous situation.
Whether you're a seasoned trail runner or just venturing off the pavement for the first time, these safety tips will help you enjoy Australia's incredible trails while minimising risk to yourself and others.
Plan Your Route and Tell Someone
Before heading out on any trail run, especially in remote areas, always plan your route carefully. Study the trail map, note any water sources, and identify potential bail-out points where you could exit the trail early if needed. Check the weather forecast not just for your starting time but for the entire duration of your run—Australian weather can change rapidly, particularly in mountainous regions.
Crucially, always tell someone where you're going and when you expect to return. Share your planned route with a friend, family member, or partner. Consider using a tracking app that allows others to monitor your location in real-time. If you're running solo in a remote area, this simple precaution could save your life if something goes wrong.
Download offline maps of your running area before you head out. Mobile coverage is often non-existent on Australian trails, and your phone's GPS can still work without cell service if you have offline maps.
Wildlife Awareness
Australia is home to some of the world's most venomous creatures, and trail runners need to be aware of potential encounters. Snakes are the primary concern for most runners, particularly during warmer months when they're most active. Eastern brown snakes, tiger snakes, and red-bellied black snakes are common in bushland areas across the country.
The good news is that snakes generally want to avoid you as much as you want to avoid them. They typically flee when they feel ground vibrations from your approaching footsteps. However, to minimise encounter risk, follow these guidelines:
- Stay on established trails and avoid running through long grass
- Be extra cautious in the morning when snakes may be warming themselves on sunny tracks
- Watch where you place your feet, especially when stepping over logs or rocks
- Make noise as you run—most snakes will move away before you see them
- If you see a snake, stop, give it space, and slowly back away
Beyond snakes, be aware of other wildlife including spiders (particularly funnel-webs in eastern Australia), ticks, and even kangaroos and wombats which can be unpredictable if surprised. In northern regions, saltwater crocodiles are a serious threat near waterways—never assume a body of water is safe.
Carry Essential Safety Gear
Your running vest should always contain certain essential items, regardless of how short your planned run might be. Conditions can change quickly, and even a minor injury can become serious if you're unprepared.
- Fully charged mobile phone with offline maps downloaded
- Emergency whistle (three blasts is the international distress signal)
- Compression bandage for snake bites or sprains
- Space blanket for emergency warmth
- Basic first aid supplies: bandages, antiseptic, blister plasters
- More water and food than you think you'll need
- Sun protection: sunscreen, hat, and sunglasses
Hydration and Heat Management
Dehydration and heat-related illness are serious risks for Australian trail runners, particularly during summer months. Our dry climate means sweat evaporates quickly, which can mask how much fluid you're actually losing. Many runners underestimate their hydration needs until they're already in trouble.
A good rule of thumb is to consume 400-800ml of fluid per hour during moderate-intensity running, adjusting upward for hotter conditions or higher intensity. Start your run well-hydrated and don't wait until you feel thirsty to drink—by then, you're already partially dehydrated.
Learn to recognise the early signs of heat exhaustion: excessive sweating, pale skin, muscle cramps, nausea, dizziness, and headache. If you experience these symptoms, stop running immediately, find shade, cool yourself down, and hydrate. Heat stroke is a medical emergency—if you or a running partner experience confusion, cease sweating, or lose consciousness, call emergency services immediately.
Consider postponing your trail run if temperatures exceed 35°C, especially if you're not heat-acclimated. Early morning runs starting before sunrise are the safest option during Australian summers.
Fire Season Awareness
Bushfire season in Australia typically runs from October through March, though climate change has extended this period in many regions. During fire season, check for any trail closures or total fire bans before heading out. Trails in national parks may be closed during extreme fire danger periods.
Be aware of your surroundings and know the signs of an approaching fire: smoke smell, falling ash, and unusual animal behaviour. If you encounter a fire while trail running, don't try to outrun it—fires can move faster than even the fastest runner, especially uphill. Instead, move to an area with minimal fuel load (a cleared area, road, or body of water) and call 000 immediately.
Navigation Skills
Even on well-marked trails, it's possible to get lost, especially if conditions change or you accidentally take a wrong turn. Basic navigation skills can prevent a minor detour from becoming a serious situation.
Learn to read trail markers and understand the marking systems used in your area. Pay attention to your surroundings as you run—noting distinctive features like rock formations, creek crossings, and track junctions can help you retrace your steps if needed. Consider carrying a basic compass and learning how to use it in conjunction with a map.
If you do become lost, the most important thing is to stay calm. Stop, assess your situation, and avoid the temptation to keep running in hopes of finding the trail. If you have phone reception, call for help. If not, stay put—search and rescue teams will have a much easier time finding you if you're not moving.
Run with Others When Possible
While solo trail running has its appeal, running with a partner or group significantly increases your safety margin. If one person gets injured, others can go for help or provide first aid. Group running is particularly advisable for remote trails, technical terrain, or during extreme weather conditions.
If you do run solo, consider investing in a personal locator beacon (PLB) or satellite communicator for remote adventures. These devices can send distress signals and your GPS coordinates to emergency services even when there's no mobile coverage—a potential lifesaver in Australia's vast wilderness areas.
Trail running in Australia is an incredible experience that connects you with some of the most beautiful and unique landscapes on Earth. By respecting the environment, preparing appropriately, and following these safety guidelines, you can enjoy countless amazing adventures on Australian trails while keeping yourself and others safe.