In recent years, Japanese families have become increasingly passionate about outdoor sports, and parent-child trail running has become popular because it is a great way to get in shape, get close to nature, and improve parent-child relationships. However, trail running involves complex terrain and weather changes, safety preparations before trail running are especially important.

1. Physical fitness assessment and adaptation of the whole family
Suitable physical condition
Before trail running, it is recommended to assess the physical fitness of each family member, especially the physical fitness of kids. If family members do not usually run or exercise, they can start adaptation training in advance.
●Adult physical preparation: Adults can improve their cardiopulmonary endurance in advance through aerobic exercises such as running, cycling, swimming or walking. If you have the habit of running, you can gradually increase the duration and intensity of running, especially in environments that simulate trail (such as mountain trails, woods, etc.). Avoid participating in challenging trail races directly to give the body an adaptation period.
●Kid's physical preparation: For kids, the frequency of exercise can be adjusted according to their age. You can exercise your child's endurance and running skills through outdoor activities, cycling, walking trails, etc. For kids of younger ages, training is mainly based on activities, avoiding excessive intensity exercises. Run more short trails, walks, etc.
Gradual adaptation
●Adaptive training: It is recommended that family members gradually increase the intensity and distance of exercise 1-2 weeks before the race. For example, you can arrange short trail runs or walks to gradually adapt to the rough terrain. For kids, gradual adaptation can help them build confidence and avoid excessive fatigue during the competition.
2. Warm-up exercises
The importance of warm-up
Warm-up is a key step in preventing sports injuries, especially in activities such as trail running, where the terrain is complex and the joints and muscles face a large load when running. Warming up can increase blood circulation in the muscles and enhance joint flexibility.
Warm up with the whole family
● Jogging: You can jog for 5-10 minutes before the game to help the body move from a static state to a moving state and activate the muscles and cardiopulmonary system.
● Dynamic stretching: Dynamic stretching is more suitable for pre-game warm-up than static stretching. Common dynamic stretching movements include:
○ Leg swing: When standing, straighten one leg and swing it back and forth to activate the hip joint and thigh muscles. Do 10-15 times, alternating each leg.
○ Hip swing: Spread your legs naturally, hold your knees with both hands, and do circular movements to activate your hips and hips.
○ Side bend stretch: Open your legs to shoulder width, stretch your arms straight to both sides, and then bend left and right to stretch and activate the spine and waist muscles.
●Joint activities: Do some joint activities (such as rotation of shoulders, knees, and ankles) to help reduce joint stiffness and discomfort that may occur during exercise.
●Jog and speed up: In the last few minutes of warm-up, you can speed up your pace and do slight acceleration to help increase your heart rate and increase exercise intensity.
Special attention
Warm-up is also very important for kids, especially for those with less activity. Through active warm-up, not only can sports injuries be avoided, but also their interest in participation can be increased. Parents can get their kids involved in warm-up through some gamification methods, such as "Who runs faster" or "jump relay race".3. Comfortable equipment
Vest Pack For Adults
●Functionality: Vest pack is a very important equipment for adult trail running. It can help you carry water, energy supplies, first aid kits, mobile phones and other necessities, free your hands, and ensure comfort during competition or training. Vest packs usually have multiple pockets for storing soft flasks, energy bars, keys, maps, etc.
●Key points when choosing a vest pack:
○Soft Reservoir capacity: Choose a Soft Reservoir suitable for the race schedule. Usually, Soft Reservoir with a capacity of 1.5 to 2 liters is more suitable, which can maintain sufficient water supply during the race.
○Comfort and breathability: The design of the vest pack should conform to the body curve to avoid friction and discomfort during exercise. The design of the shoulder straps and waist belt should be able to effectively disperse the weight and reduce pressure. At the same time, the back design of the vest pack should be breathable to avoid excessive sweat accumulation during long-term exercise.
○Moderate capacity: The capacity of the vest pack should be selected according to the needs of the competition or training. Avoid choosing a vest pack that is too large, which will bring unnecessary burdens; at the same time, ensure that the capacity is sufficient to accommodate supplies and necessary tools.
●Other functions: Some high-performance vest packs also have storage pockets for mobile phones and first aid kits, which can provide you with more convenience. When choosing, you can choose according to your personal needs to ensure both convenience and comfort.
Haimont's equipment for parents: Haimont 5L Vest Unisex
Vest Pack For Kids
●Vest packs suitable for Kids: Although kids's trail running distance is usually short, a lightweight kid's vest pack can still help them carry water bottles, energy supplies and snacks, while enhancing their sense of participation. The design of kids's vest packs should pay special attention to comfort and fit the body to avoid the vest pack being too heavy and causing fatigue to kids.
●Key points when choosing a vest pack:
○Lightweight and comfortable: The weight of kid's vest packs should be as light as possible, and the shoulder straps should be soft and adjustable to adapt to the different body shapes of kids. Avoid being too tight or too loose to ensure that they will not slide during running.
○Water bag design: Vest bags suitable for kids are usually equipped with small-capacity water bags (about 0.5 to 1 liter), allowing kids to replenish water by themselves during running, while avoiding the trouble of carrying water bottles. The water bag design should be simple and easy to operate, so that kids can drink water easily.
○Capacity and function: kid's vest bags usually have a small capacity, suitable for placing small snacks, energy bars, keys and other necessities. You can choose some interesting patterns and colors to make kids like to wear them more. The pockets inside the bag can be used to store small toys or prizes, increasing the child's sense of participation and fun.
● Comfort design: The lining of the vest bag should be soft and not easy to irritate the skin. The width of the shoulder straps and chest straps should be suitable for the child's body to avoid a sense of restraint. The back should have a breathable design to prevent excessive sweat accumulation.
Haimont's equipment for Kids: Haimont Mini Vest for Kids

Sports shoe selection
●Adult shoes: trail running shoes should have good grip, support and shock absorption, especially for rugged tracks. When choosing shoes, make sure they fit well to avoid blisters caused by friction. The soles should have a non-slip design to adapt to complex terrain such as mud, sand or stones. If the track is slippery, you can choose waterproof shoes to keep your feet dry.
●Kid's shoes: trail running shoes selected for kids should have good grip and comfort, and the soles should be sturdy to provide sufficient support and protection. In particular, pay attention to the size of the shoes to be appropriate, not too tight or too loose, so as not to affect the movement and comfort of the feet.
Sportswear
●Adults: Choose breathable and quick-drying sportswear to help keep the body dry and reduce friction and discomfort. If the weather is hot, you can choose short sleeves and shorts; if the weather is cold or windy, consider wearing a long-sleeved windproof jacket or sports suit. Pay attention to choosing fabrics with perspiration function to avoid moisture accumulation.
●Kids: For Kids, sportswear should be comfortable and flexible. In particular, avoid wearing heavy clothing that may restrict movement. Choose appropriate clothing according to weather conditions. Wear breathable clothing in summer and breathable warm clothing in winter. When choosing clothing, avoid excessive seams and labels to reduce friction.
Other equipment
●Sun hats and sunglasses: When the sun is strong, wear sun hats and sunglasses for the whole family, especially kids, to protect their eyes from UV damage. The brim of the sun hat can effectively block the sun and prevent sunburn on the face.
●Sunscreen: Sunscreen is essential for long-term outdoor activities, especially for kids. It is even more important to choose mild sunscreen products suitable for kids. When applying sunscreen, pay special attention to the parts exposed to the sun, such as the face, neck, ears and arms.
4. Water and energy supply
Water supply
trail running usually lasts for a long time, especially in hot weather, which can easily cause the body to sweat a lot and lose water and electrolytes. Make sure that all family members can replenish water in time before, during and after the race to avoid dehydration.
●Carrying water: Adults can carry a vest bag or a water bottle to replenish water at any time during the run; kids can use a water bottle or a kid's water bag (such as a water bottle with a straw) so that they can drink water at any time.
●Replenishing electrolytes: In addition to water, you can also prepare some drinks or salt pills containing electrolytes to help restore physical strength, especially in hot weather, to prevent muscle cramps caused by excessive loss of electrolytes in sweat.
Energy supply
●Adult supply: You can carry energy gels, energy bars or fruits and other supplementary foods to replenish during exercise. These energy foods help maintain blood sugar levels and avoid hypoglycemia.
●kid's supply: For kids, it is best to carry some light snacks suitable for them, such as fruit slices, nuts, small cookies, etc. Avoid snacks with too much sugar and choose more natural energy supplies.
5. Adapt to the track and rhythm
Understand the track conditions
● Before parent-child trail running, it is best to understand the overall situation of the track in advance, including the terrain (such as whether there is mud, sand, rocks, woods, etc.), the length and slope of the track. If the track is rugged or challenging, you can choose a shorter section to participate.
● Adjust the rhythm: When the whole family participates in trail running, the rhythm should vary from person to person. Parents can adjust the running speed according to the physical condition of the child to avoid running too fast or too hard. Especially for kids, there should be appropriate intervals when running to avoid excessive fatigue.
Psychological preparation
● Motivation and encouragement: Parent-child trail running is a family activity, and parental support and encouragement are crucial for kids. Parents should give their kids positive verbal encouragement during the competition to help them stick to it.
● Set small goals: In order to keep kids motivated, you can divide long-distance running tasks into small sections. For example, running to the next landmark or rest stop is a short-term goal, and give yourself and your child a little reward for each goal completed.
6. Post-race recovery
Stretching and relaxation
●After running, proper stretching is very important to help restore muscle elasticity and reduce soreness the next day. The whole family can do simple stretching together: Leg stretching: For example, bend one leg while standing and stretch the ankle with your hands.
○ Hip and waist stretching: bend your legs naturally, bend slightly sideways, and stretch your lower back.
Water and nutrition supplementation
●After the game, replenish water in time to help recovery. You can drink water, sports drinks, yogurt or fruit to replenish lost electrolytes and sugars.

Core equipment: Lightweight and functional
1. Equipment for parents: Haimont 5L Vest Unisex
●Multiple easily accessible pockets for emergency supplies.
●Breathable mesh design, suitable for the humid climate of Japan's summer.
●Adjustable fit system for maximum stability.
●Compatible with 2-liter water bags.
●With reflective elements for increased visibility.
2. Equipment for kids: Haimont Mini Vest for Kids
●Lightweight materials suitable for kids.
●Ergonomic design for kids.
●Easy-access pockets for snacks and small items.
●Equipped with a safety whistle.
●Adjustable shoulder straps for growing children.
3. Safety protection and supplies
●First aid kit: Contains bandages, band-aids, and disinfectant cotton pads. It is recommended to store them in the front pocket of the vest bag for quick access.
●Navigation tools: mobile phone (sealed in a waterproof bag) or GPS watch, download offline maps in advance.
●Energy replenishment: Small packages of fruit puree and energy bars are recommended for kid, and adults can carry salt pills and electrolyte effervescent tablets.

Route selection and risk assessment
1. Family-friendly route conditions
Distance and difficulty: It is recommended to choose a 5-10 km circular route with gentle elevation changes, avoiding cliffs or slippery sections.
Facility completeness: Prioritize mature routes with clear signs, midway supply points and retreat channels (such as parent-child friendly trails around Mount Fuji).
2. Weather and seasonal adaptation
Pay attention to pollen allergies in spring, prepare enough sunscreen and cooling towels in summer, and need windproof and warm layers in winter. It is recommended to always have a folding raincoat in the vest bag in rainy areas of Japan.

Safety measures and emergency treatment
1. Safety principles during travel
Parents must accompany the whole process, and the kid's vest pack has a built-in identity card (including emergency contacts).
When going up and down the slope, adults stay in front to guide to prevent kid from falling due to speed loss.
2. Common accident treatment
Abrasions/sprains: Immediately fix the joints with bandages, apply cold compresses to relieve swelling, and use the built-in first aid kit in the vest bag when necessary.
Lost: If you deviate from the route, wait for rescue on the spot and use GPS to send your location.

Parent-child trail running tips
1. Tips to improve kid's participation
Let kids manage small items in the vest bag (such as maps, snacks) independently to cultivate a sense of responsibility.
Set up "treasure hunt games" (such as collecting specific leaves) on the way to increase fun.
2. Training and adaptation
Take a short family hike before the race to gradually adapt to the terrain and equipment.
3. Follow the "No Trace Forest" principle.
Teach kids to protect nature, properly dispose of all garbage, and respect wildlife and plants.

Comfort 3L Trail Running Mini Vest Kids
Green
$49.99

Lightweight 5L Trail Running Vest Unisex for 20KM+ Runs
Orange
$49.99