Forget pumpkin spice lattes. A sure sign of fall for runners is great trail runs.

Typically, trail runs are hillier with rougher terrain than running on asphalt or sidewalks, so it's best to have specialized equipment to protect feet and ankles from the extra stress. Runner's Roost carries trail running shoes and light hikers from companies such as Asics, Brooks, New Balance, Hoka, Saucony, and Altra.

Here are five things to keep in mind if you want to try trail running this fall:

1) We have plenty of great options in our neck of the woods, so why not try them all? Check out Chestnut Ridge, Hunter's Creek, Knox Farm State Park, Sprague Brook, and Allegany State Park.

2) Good shoes = better protection. Most trail running shoes have "a more substantial buffer between the foot and the ground" and the outsoles (the bottom outermost part of the shoe) "are equipped with deeper lugs or tread patterns to grip the trail and avoid slipping," according to

3) Posture is important. Trails can offer some great views and add variety to running, but they also can make it a little easier to sprain an ankle. Runner's World offers some great tips for different situations to minimize the risk here.

4) You'll improve your technique. "Studies show that running on uneven terrain causes you to take shorter, quicker strides and land more on the forefoot than the heel," according to "These adjustments are helpful when you're running on any surface."

5) It can make you faster. Most trails involve hills, and running uphill is "the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance," according to

Runner's Roost even added the Altra Lone Peak 4.0 about two weeks ago. Check it out: