After shoes, a pack or bottle to carry water and fuel is next on the list. What you need is completely dependent on the distance, difficulty, and weather conditions of your run. I recommend that all runners have a few options to help cover possible scenarios. I find the shape and build slightly easier to use than Ultimate Direction bottles. The main upgrades have to do with storage and durability. In the mountains, prepare for the rapidly changing weather patterns with plenty of layers.
19 Quick and Dirty Trail Running Tips for Beginners . aim to build up to running at least twice a week on trails (50 percent of your runs) and. You can download and read online 50 Trail Running Tips for Beginners file PDF Book only if you are registered here. And also you can download or read online.
I typically shop at my local running store or REI for trail running clothing. Here are a few go-to clothing options either designed specifically for trails, or items that help with the conditions presented in mountain trail running:. Buff UV Half Buff. Salomon Cairn Shorts. Injinji RUN 2. And of course there are other items I recommend, like a headlamp, GPS watch, and maps.
Fields KB. Focus on weaknesses and stay consistent. When runners are approaching, make room so you can both pass. Keep your expectations realistic. Trail races tend to be more laid back while road races are usually more intense and an outlet to find out your exact pace per mile.
You gotta love topo maps. Black Diamond Icon Polar Headlamp.
Ultimate Direction Jurek Essentials Belt. Suunto Ambit 3 Peak. Petzl MYO Headlamp. National Geographic Trail Maps. Unlike road running, where the motion of running is repetitive and precise, the trail requires you to adjust your stride with every step. Maybe a root in the way and your foot lands at an angle, or mud requires stabilizer muscles to engage to keep you upright. And that you should do regular exercises to strengthen those muscles.
The first place I like to start is with a short strength routine you can do at home.
Access my 6-minute routine here. As you start running further, nutrition becomes increasingly important. No longer will a single gel and the water supplied by the event be sufficient for a big race.
How you fuel before and after is equally important. For a better understanding of my take on running nutrition, check out this interview I did with elite ultra runner Darcy Piceu:. In this episode I break down everything I eat during trail races. In this episode I tap into the wisdom of Stephanie Marie Howe, Stephanie is a world class ultra runner and nutritionist.
Bearded Brothers Energy Bars. SaltStick Electrolyte Salt Caps. Tailwind Nutrition Endurance Fuel.
But of course, every stomach is different. What works for me or your running partner may be a terrible option for you. The best thing you can do when training for a long distance race is to test different fueling options turning your long training runs. As the sport of trail and ultrarunning grows, so does the coverage and access to elites. How you motivate yourself to keep pushing could be as simple as setting a goal. Or it could require a lot of accountability and outside support. There are a number of trail and ultra running full-length movies and documentaries. Here are my go-tos:. In my opinion the best motivational running books are autobiographies from runners who have been around the block.
Last year I set out to create a comprehensive online plan — or course — that did just that. I reached out to 11 experts in the field to record interviews, and put together a step-by-step program to becoming a better trail and ultra runner. Runners from all over the world — of all experience levels, too — are using the program to help develop their skills and face their fears in pursuit of a trail running goals.
Find out more about the program and all available options here. Remember at the beginning of the post when I said that all it takes is giving trail running a shot?
How gear, nutrition, and all the resources that followed are second to actual experience? This guide contains and links to a massive amount of information that can make you a better trail and ultra runner, but what really matters is that you go out and run. Skip to content Let me guess … You want to start trail running.
Scout a location.
Call your local specialty running shop and ask about nearby destinations or trail running groups in the area. A running shop can guide you to the best places to start and set you up with the top gear. Build your body. Prepare your muscles for the trails by incorporating these exercises into your cross-training days. Band Walks: Place a mini exercise band around your legs, and position it just above your knees. Bend your knees slightly, and take a small step to the left. Continue to sidestep to the left for 20 feet, and then sidestep back to your right for 20 feet.
That's one set.
ergo-docs.therefore.ca/31767.php Single-Leg Box Squats: Stand on the edge of bench or box that's about knee height. Keep your left foot on the box, and let your right foot hover off the box. Flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor.
Pause for 1 second, and then push yourself up to the starting position. That's one repetition. Do 8 to 10 on each leg. Side Bends: Grab a pair of topound dumbbells, and hold them at your sides with your arms straight. Brace your core, as if you were about to be punched in the gut. Without twisting, slowly bend to the left as far as you can, lowering the weight toward your knee.
Pause, and then slowly return to an upright position. Repeat, bending to the right side. That's one rep. Do Over time, progress the exercise by adding more weight, increasing the reps, or balancing on one foot to challenge your balance.