Summer is a great time to get off the roads and into the woods. Trails are cooler, softer and cleaner than roads. But running on trails requires a change in style to fully appreciate the wild outdoors.

If you run or race on trails only occasionally, your daily training shoes should be adequate to the task. But if you venture off road often, you’ll want to invest in specialized trail running shoes.

Modern trail shoes, like road shoes, are available in styles to fit every foot type and for every purpose. If you run on technical trails full of rocks, roots and ruts, you’ll want a beefy shoe that insulates your foot from the harsh terrain. If your trail running is less rugged, a shoe with a moderate tread pattern and stiffness will serve double duty as winter road shoes.

Trail shoes are now available in minimalist styles, lighter weights and with a variety of tread styles and fabrics. A tighter fabric weave will hold water longer following stream crossings, but loose weaves pick up more grit and stones. Choose a model based on your everyday running location.

Clothing is equipment, too. Wear clothes with tightly woven fabrics that won’t snag on brambles. A trail run is the perfect occasion to wear that favorite 15-year-old T-shirt that your spouse threatens to use as a cleaning rag.

Socks should be high enough to keep annoying pebbles and seeds out of your shoes. Compression socks or gaiters will add knee-high protection.

Whatever you wear, be sure to do a full-body scan following any trail run to locate any disease-carrying ticks.

Ticks are just one of the biohazards you may experience in your encounters with nature. In our area, poison ivy is an ever present annoyance. Guard against both by applying ivy blocking lotion and insect repellent before each trail run. Shower immediately when you return from your run and launder all clothing after one wearing.

Running on trails can be instantly liberating or an acquired taste. Either way, beginners should start slowly and pay attention to technique before racing on trails or risk a fall or sprained ankle.

Most road runners are used to “pounding the pavement,” but trails require a lighter touch. On uneven ground, you’ve got to be ready to change direction quickly. Run on the balls of your feet and it will be easier to maintain balance and readjust body position. Think of having swivel-joint ankles and shock absorber knees.

Practice running with a short, efficient stride. Running shorter steps will keep weight centered over your feet and help with balance — and it’s easier on the knees. It also makes for better traction on slippery rocks and wet leaves.

Road runners are used to looking up and looking around, but trail running requires a closer focus. Keep your eyes trained on the ground in front of your feet — that’s what’s most important. Then scan up to 10 feet ahead to plan your next steps and to avoid running into overhanging branches and protruding briars.

If you run alone on trails, let someone know where you are going and your estimated time of return. If you need rescue, you’ll want to know that help is on the way.

Technology is your friend. It’s hard to judge distance on trails since you’re not running at your normal road training pace. A GPS will accurately measure as long as the satellite can track you in dense tree cover. GPS systems have come down considerably in size and price and are available at all levels of interest and expertise.

Cheaper yet is the free mapping app for your smart phone. Not only can you see where you are, but you can phone a friend if you run into trouble.

For more information about how to transition to trail running, visit www.trailrunnermag.com.

Upcoming events

Saturday, 7 a.m.: God’s Country Marathon and Team Relay, Galeton. 814-274-3365 or www.godscountrymarathon.com

Saturday, 8 a.m.: God’s Country Half Marathon, Galeton. Starts at Denton Hill State Park. 814-274-3365 or www.godscountrymarathon.com

Saturday, 8 a.m.: People’s Run 5K, Meadville. 814-720-8177 or www.misscrawfordcounty.org

Saturday, 9 a.m.: Beaver Volunteer Fire Department 5K & 10K, Beaver. Starts at Beaver Volunteer Fire Company. beavervfdrace@gmail.com or register online at www.beavervfd.org.

Saturday, 9 a.m.: Freeport Flash 5K Run/ Walk, Freeport. Flat and fast course on Butler-Freeport Rail Trail benefits Freeport Cross Country team. www.freeportcrosscountry.com

Saturday, noon: Buffalo Stampede, Freeport. Choice of 5, 14.2 or 19.4 miles of rugged trails. Post race picnic. 814-397-4316 or www.americanadventuresports.com

Sunday, 8:30 a.m.: Greenfield Glide 5K, Pittsburgh. Cross country run/ walk through Schenley Park. 412-255-2493 or register online at www.greenfieldglide.com

June 7, 7 p.m.: Rverview Park 5K Run and Fitness Walk, Pittsburgh. 412-255-2493, www.riverview5k.com.

June 8, 8:30 a.m.: Valley Points YMCA Run on the River 5K and 10K, Lower Burrell. Starts at Wolfpack Park. 10K starts at 9:20 a.m. 724-335-9191 or www.vpymca.org

June 8, 10 a.m.: Friends of Buhl Park 5K Run/ 2 Mile Walk, Hermitage. Starts at Buhl Farms Park Shelter 4. 724-456-2373 or frstacrs@yahoo.com

June 15, 8 a.m.: Foam Fest 5K, Prospect. Run with obstacles and foam at Camp Lutherlyn. 5kfoamfest.com

June 16, 8 a.m.: Obediah Cole Foundation Father’s Day 5K/10K Run/Walk, Pittsburgh. Popular run for prostate cancer starts at Riverfront Park in front of Heinz Field. 412-572-6830, www.obcolefoundation.org or register online at www.race360.com/16822

June 19, 7 p.m.: Strawberry Days 5K, Grove City. Also half mile kids run at 7:45 a.m., first event in Mercer County Twilight QUAD. Phone 724-866-1374 or register online at Register.runhigh.com.

June 22, 8 a.m.: Fox Township Bicentenniel Half Marathon, Kersey. Starts at Fox Township Community Park. 814-885-8450.

June 22, 9 a.m.: Butler Road Race, Butler. Choice of 5 miles or 2K through downtown Butler. Discount for kids under age 16 and seniors over 60. 724-284-4676 or www.butlerroadrace.org

June 22, 9 a.m.: Leslie Sparano Summerfest Sweat 5K, Sharpsville. Out and back course through scenic Mahaney Recreation Area. Fpm.colucci@gmail.com

June 22, 9 a.m.: Run for Shelter 5K, Erie. Starts at Beach 1. 814-459-8381 or rgodzwa@neo.rr.com

June 29, 9 a.m.: 7th Annual Parkinson Awareness 5K in Memory of Jerry Maher, Sr., Uniontown. Proceeds benefit Parkinson Foundation of Western PA. 412-629-9292 or www.jerrymahermemorial5k.com.

June 29, 9 a.m.: Chardonnay 5K, Mercer. 724-662-1910 or dennis@coolspringsfitness.com

Race results

Grove City Sunset Sprint 5K, April 24: Ben Hoffman, 1st Overall M, 16:51; Ryan Budnik, 2nd Overall M, 17:11; Elizabeth Funk, 1st Overall W, 21:40; Holly Bauer, 2nd Overall W, 23:13; Brianna Bals, 3rd Overall W, 23:55; Brandon Wise, 1st 15-19 M, 17:51; Ben English, 1st 20-29 M, 17:52; Samuel Archibald, 2nd 15-19 M, 19:24; Steve Lengel, 1st 50-59 M, 19:39; Mitch Radella, 1st 40-49 M, 21:34; Cory Gibson, 2nd 30-39 M, 23:08; Doug Cygan, 3rd 50-59 M, 23:17; Anna Giesmann, 1st 20-29 W, 24:26; Rebecca Meyers, 1st 30-39 W, 25:26; Laura Mamo, 2nd 20-29 W, 25:54; Joana Lefevre, 1st 15-19 W, 26:09; Derrick Lutz, 2nd 40-49 W, 26:28; Jen Beachem, 2nd 30-39 W, 26:29; John Antinossi, 1st 60+ M, 26:32; Erin Hartle, 3rd 30-39 W, 27:10; Victoria Morra, 3rd 20-29 W, 27:16; Anna Mittleman, 2nd 15-19 W, 28:48; Tammie Brown, 1st 50-59 W, 29:58; Heidi Wolanin, 1st 40-49 W, 32:23; Lucy Hartle, 1st 14 & Under W, 38:33; Krista Creekpaum, 1st 60+ W, 55:10; Noreen Fischer, 2nd 60+ W, 55:51; Steven Lodovico, 22:28; Randy Brown, 23:43; Megan Moffett, 27:18; Bethany Nelms, 27:24; Emily Van Weelden, 27:52; Elizabeth Mewha, 28:15; Elizabeth Howell, 28:18; Mindy Bish, 28:41; Shelby Wagner, 28:51; Jennifer Toth, 30:25; Melissa Shearer, 31:56; Tawnya Combs, 31:57; Sarah Lind, 32:47; Lee Faulconbridge, 33:30

Tim Zahumsenski 5K, May 4: Timothy Wyant, 1st Overall M, 21:50; Ben Tyler, 3rd Overall M, 23:25; Katie Hill, 1st Overall W, 28:41; Robert Reichenbach, 1st 12-15 M, 23:49; Tyler Singer, 1st 16-19 M, 23:56; Caleb Bowser, 2nd 12-`15 M, 24:11; Larry Lutz, 1st 50-59 M, 26:11; Dean Cyphert, 3rd 12-15 M, 28:26; Lauren Reichenbaugh, 1st 16-20 W, 29:33; Terry Tague, 3rd 50-59 M, 36:30; Cindy McCrea, 2nd 30-39 W, 37:32; Frank Prazenica, 1st 60-69 M, 38:11; Taylor Krumpe, 2nd 16-20 W, 40:36; Cathy Singer, 2nd 60-69 W, 50:12; Gayle Bergstrom, 1st 50-59 W, 52:36; Kathy Greene, 2nd 60-69 W, 53:37; Kris Hepler, 3rd 50-59 W, 55:44; Kylie Hepler, 2nd 21-29 W, 55:57; Alex Toy, 3rd 21-29 W, 1:01:37; Jonathan Hill, 26:50; Tahlon Kirkland, 28:04; Corey Tague, 28:15; Brian Tague, 28:32; Dan Bergstrom, 52:36; Tina Palaggo-Toy, 1:01:37; Sue Decroo, 1:07:23; Debbie Prazenica, 1:07:24

Team Alex 5K, May 18: Derek Dunn, 1st Overall M, 16:52; Eric Brown, 2nd Overall M, 17:03; Jack White, 3rd Overall M, 17:42; Natalie Regan, 1st Overall W, 21:25; Dillon Kessey, 1st 15-19 M, 19:57; Sean Bogosta, 2nd 20-29 M, 23:52; Kate Hrach, 1st 40-49 W, 24:02; Ralph Yannayon, 1st 50-59 M, 24:39; Kayley Szymanski, 2nd 15-19 W, 24:47; Lizzy Guido, 3rd 15-19 W, 24:59; Emily Hrach, 1st 14 & under W, 25:00; Isabella Sanzi, 2nd 14 & Under W, 25:01; Joellen Yerace, 1st 30-39 W, 25:09; Katie Norris, 3rd 14 & Under W, 25:51; Peter Johnson, 3rd 40-49 M, 25:55; Elise Green, 3rd 40-49 W, 26:31; Kate Bender, 3rd 25-29 W, 28:50; Gina Szigety, 1st 50-59 W, 30:23; Connor Kessy, 22:02; Dan Yerace, 25:00; Sanjay Johnson, 25:49; Michael Green, 25:57; Maddy Kessy, 26:13; Madeline Green, 26:20; Susan Peletier, 26:28; Michael Dunkerley, 26:29; Helen Guo, 26:29; Olivia Babich, 26:30; Meredith Muschweck, 26:54; Jonah Krause, 27:15; Andrew Szigety, 27:34; Rob Willig, 27:42; Kaleb Behanna, 27:43; Dillon Green, 28:01; Carly Dolgos, 28:14; Matt Szigety, 28:28; Amy Brown, 28:34; Matthew Slusser, 28:39; Richard Guido, 29:03; Kaitlin Behanna, 29:05; Arijana Ballanca, 29:07; Beth Sarver, 29:51; Bill Slusser, 30:25; Tom Sarabok, 30:48; Brinna Babich, 31:17; Amiya Johnson, 31:21; David Dolgos, 31:26; Patti Norris, 31:28; Tom Deutsch, 31:31; Matt Buchwald, 31:42; Rachel Henry, 31:45; Rita Baranwal, 32:05; Sarah Krause, 32:40; Beth Behanna, 32:41; Samantha Booth, 33:13; Jennifer Moreau, 34:05; Jack Veverka, 34:13; Cassy Rosemeyer, 34:16; Jason Burkert, 34:20; Adele Haynes, 34:23; Jeff Sarabok, 34:41; Donald Tedrow, 35:11; Samantha Tedrow, 35:11; Colleen Wilson, 35:35; Ally Veverka, 35:42; Kevin Ma Crystal, 36:39; Tracey Hyde, 36:49; Michelle Tucker, 37:06; Maren Dennison, 37:28; Nicole Hammond, 37:32; Reenie Hammond, 37:32; Emily Haberman, 38:05; Denise Slusser, 39:58; Amy Buchwald, 40:53; Elizabeth Krause, 42:23; Michael Bossola, 43:01; Arbona Cicconi, 44:23; Gabriel Paredes Jr, 44:38; Gabriel Paredes Sr, 44:38; Caitlin Bogosta, 45:41; Grace Lazzara, 50:26; Christopher Lazzara, 50:35; Christine Lazzara, 50:40; Ryan Tedrow, 1:03:13; Amy Tedrow, 1:03:14

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle.