When I was four years old, I was told I shouldn’t play soccer—and definitely shouldn’t run—because of my asthma. Fast forward 30 years, and I’m an elite ultrarunner who runs trails six days a week and lives right next to one of my favorite dirt trails. If you’re just getting into trail running—or you’ve been at it a while and want to better support your body and lungs—this is the blog post for you (or, if you are like me, you can watch the video version embedded above and linked here, or take the podcast episode with you on your next run linked here).

I’m breaking down exactly what I bring with me on every trail run, including how I manage my asthma, what gear I trust, and how I fuel up for runs ranging from 2 miles to 30+.

1. Inhaler and Benadryl: The Non-Negotiables

As someone who’s had asthma since birth, I never leave for a run without my rescue inhaler and Benadryl. While I’ve trained my lungs over the years to become stronger and less reactive, safety always comes first.

Even though I rarely need to use my inhaler—usually only when I’m sick—I always carry it. You never know when something might trigger a flare-up, especially when you add seasonal allergies or environmental shifts into the mix.

Talk to your doctor about what you should have with you. These aren’t just habits for me—they’re my lifelines.

2. Shoes: Minimal Cushion, Maximum Control

Let’s talk footwear. Everyone’s feet are different, but I’ve found that less is more. I run in Topo Athletic Mountain Racer 3s for trails and Fly-Lytes for lighter runs. Both have wide toe boxes, minimal cushion, and allow my feet to feel the terrain without pounding into it.

Contrary to popular belief, trail running is often easier on your body than road running. Dirt and natural terrain have more give than concrete. And no, I don’t believe in the whole “break-in period” myth. If a shoe is right for your feet, it should feel good from the first mile.

Case in point: I ran and won a 100K ultra in a brand new pair of Mountain Racers that had only 5–10 miles on them. No blisters, no pain—just results.

3. Trail-Ready Clothing

No matter the season, I wear what I love and trust. For me, that’s Vuori. Their Ponto performance hoodies, trail shorts, and Ponto pants are breathable, durable, and versatile. I also layer up with gloves and wool socks in colder months.

Comfort and breathability are key. I sweat a lot, and these clothes keep me warm when needed and cool when it counts. Plus, I’m a yoga teacher, so Vuori gear doubles for both movement and recovery.

4. Nutrition and Hydration: Fuel Smart

Nutrition is everything on longer runs. I carry:

• Liquid I.V. for electrolytes

• Pink Himalayan salt to prevent cramps (especially after what happened at mile 37 of my last ultra)

• Skratch Labs Super High-Carb Powder for sustained energy

• A wrap or solid snack for backup fuel

For anything over 10 miles, I use a 1.5–2L CamelBak and mix my fuel into the pack so I can sip while I go. Long runs are about staying ahead of hunger and dehydration—not playing catch-up.

5. Electronics: Safety, Music, and Tracking

I never hit the trail without my phone, Apple Watch, and two pairs of headphones (Bluetooth and wired, because batteries die). My phone is for:

• Music or podcasts to keep me present, calm my breathing, and stay in rhythm

• GPS tracking, so my family knows where I am

• Emergency contact if something happens on the trail

I use music not just for motivation—but as a breathwork tool. The beat helps me stay in rhythm, manage effort, and prevent asthma attacks.

6. Bonus Buddy: My Dog, Sniktau

Sniktau is my Aussie Doodle and trail-running partner. She logs 20–35 miles a week with me depending on the weather. In the winter, she thrives. In the summer, we scale back. If you’re planning to run with your dog, start small. Go from 0 to 5 miles—not 0 to 35—and always consult your vet.

She keeps me accountable, too. If I try to skip a run, she’s at the door staring me down. Dogs are great training partners because they want to be present—and they keep you present too.

My Three Pillars of Healthy Living

Everything I’ve built as an athlete with asthma comes back to three things:

1. Movement – Trail running is my therapy and my challenge.

2. Tracking – I monitor heart rate, mileage, elevation, calories. It gives me the data to refuel and recover.

3. Accountability – Whether it’s my dog, my watch, or my partner, having something or someone to show up for makes all the difference.

If you’re ready to take your health seriously—whether you're managing asthma or just trying to run smarter—download my free Healthy Living Guide. It helped me lose 40 pounds, keep it off, and become the athlete I am today.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.