Table of Contents
Introduction: My Journey from Road to Trail 1
Train on Trails
Chapter 1 Become a Trail Runner 13
Goal: Adopt a trail runner's mindset: Why Bother Running on Trails? 15
Road or Trail? The Answer: Do Some of Both! 17
The First Step: Think and Act Like a Trail Runner 18
6 Ways to Adopt a Trail Runner's Mindset 18
What Are We Talking about When We Talk about "Trail Running"? 21
5 Ways to Find a New Trail Near You 22
The Single Best Piece of Trail Running Advice I Ever Got 22
How to Talk Like a Trail Runner 24
Chapter 2 Gear Up for the Trail: Goal: Get the trail-specific clothing and gear you need, but keep it simple 28
Shoes: Your Biggest Investment 31
A Brief History of Trail-Running Shoe Trends 31
5 Tips for Buying the Right Trail Shoe 33
Clothing: The Essentials 34
Some Less-Essential Add-Ons 37
Hydration Systems 39
Cheap Trail-Running Gear in Your Kitchen Cupboard or Closet 42
Other Devices and Tools 43
Your Independent Running Store: A Community Treasure 45
Chapter 3 Build Your Base: Goal: Run well and consistently adding more miles on trails 47
How to Build (or Rebuild) Your Trail-Running Base 49
How to Structure Your Base-Building Week 50
What Happens to Your Body as You Build Your Base? 51
Find Your Inner Tortoise During Base-Building 52
When and How to Run Hard and Fast During Base-Building 54
Running Form 101: Dos and Don'ts for Proper Running Mechanics 58
Cross Training During Base-Building 63
Real-Life Ways to Find More Time to Run 63
Chapter 4 Conquer Hills and Navigate Gnarly Terrain: Goal: Get up, down, and through whatever the trail presents 67
Mentally Prepare and Adjust for All Types of Trail 68
6 Ways to Psych Yourself Up and Stay Positive on Steep and Rough Terrain 71
Uphill Technique 72
Can't Decide Whether to Run or Hike? Try the Hat Brim Trick 73
Downhill Technique 77
Workouts for Hill Practice 79
Getting Technical: How to Handle Sloppy, Rough Terrain 80
When the Going Gets Too Rough: Knowing When to Turn Back 83
Chapter 5 Conditioning for the Time-Crunched Trail Runner: Goal: Develop an efficient routine of supplemental exercises to run better and prevent injury 87
Dynamic Stretching 87
Core and Arm Conditioning 91
The Gift of "Birthday Push-ups" 95
Lower-Body Conditioning 96
Don't Let These Injuries Ruin Your Trail Running 101
Conditioning for Cool Down 102
Some Is Better than None 107
Be Safe and Healthy on Trails
Chapter 6 Stay Safe and Minimize Risks on the Trail: Goal: Know where you're going and how to handle potential threats 109
Don't Get Lost, but Leave Clues Just in Case 112
Be Aware: Listen as Well as Look 114
How to Handle Animal Encounters 116
Cell Phones on Trail Runs: A Blessing and a Curse 118
Prepare for Severe Weather 119
What If You Get Hurt on Your Trail Run? 123
Tools to Stay Safe: My Gear Lists for Trail Runs 124
Chapter 7 Refuel and Rehydrate for Optimal Trail Running: Goal: Learn the best ways to eat and drink before, during, and after trail runs 127
Mangia! Mangia! 128
How to Eat Healthy Every Day without Deprivation 131
8 Principles for Healthy, Balance Eating 133
What to Eat for Shorter Training Runs 135
What to Eat for Longer Trail Runs 137
How Many Calories Do You Need on Your Trail Runs? 139
Hydration and Electrolytes: A Delicate Balance 140
What to Eat Right After Your Run 142
2 Serious Hydration Mistakes to Avoid 143
What about Sports Drinks? 144
Check Your Blood and Get Enough Iron 145
Chapter 8 6 Common Trail-Running Troubles to Avoid: Goal: Learn how to prevent and troubleshoot typical problems on the trail 146
Blisters 148
Chafing 152
Cramping 153
Diarrhea 156
Upset Stomach and Vomiting 157
Gear Malfunctions 159
How to Pee, Poop, and Deal with Your Period on the Trail 160
Race on Trails
Chapter 9 Choose Your Races and Plan Your Season: Goal: Find and plan for one or more races that inspire and challenge you 164
Why Race on Trails? 165
What Makes Trail Races Special 166
How to Choose Your Trail Races 167
Shorter Distances: 5K to 10 miles 168
Where to Find, Research, and Register for Races 168
Medium Distances: Half-Marathon to Marathon 169
Vertical Ks and Skyrunning: Brutally Steep and Extra Slow 170
Ultra Distances: The 50K and Beyond 172
Putting It All Together to Plan a Training Season 173
Chapter 10 Train Specifically for Your Race: Goal: Develop a training cycle to build and sharpen for a goal race 176
It's about the Journey: Be Process-Oriented 177
The 4-Step Process to Train for Trail Races 179
Beware of Others' Training Plans 180
Enhance Your Fitness and Increase Your Volume 180
"What Should My Total Weekly Mileage Be?" 184
Prepare Specifically for the Conditions of Your Race 187
How to Prepare at Sea Level for a High-Altitude Race 194
Chapter 11 Put It All Together for Race Day: Goal: Plan and execute a race in a way that makes you proud and fulfilled 196
6 Steps to Taper Right 197
Seta Range of Race-Day Goals 199
The Taper Crazies and Pitfalls to Avoid 200
Plan Race-Day Refueling, Hydration, and Gear 202
Get to the Starting Line Stress-Free 204
Checklists for Race Day 205
How to Pace a Trail Race 207
All About Aid Stations 209
Race Etiquette 101: "Don't Be That Guy" 211
What to Do If You Go Off Course 213
Congratulations on Your Finish! Now What? 213
Become an Ultrarunner and Find Adventure on Trails
Chapter 12 Ultras: The Twenty-First Century's Marathon: Goal: Learn about the sport of ultrarunning and what it takes 216
The Lure of Going Longer 218
What It Takes to Be an Ultrarunner 220
6 Ways Ultras Are Different from Shorter Races 222
Learn by Volunteering, Crewing, and Pacing 225
12 Inspiring Ultrarunners to Know 227
Chapter 13 Go the Distance in Ultra Trail Races (50K to 100 Miles): Goal: Train wisely and develop strategies to finish the longest race of your dreams 235
How to Adapt Your Trail Training for Ultra Distances 237
A Sample 70-Mile Peak Week for Ultra Training 244
It's (Almost) All in Your Head 247
Know When to Tough It Out and When to Quit 253
Nighttime Running and the Sleep Monsters 254
Get Ready for Race Day: Drop Bags and Crews and Pacers, Oh My! 256
How to Make a Pace Band 259
10 Ways to Know You're an Ultrarunner 261
Chapter 14 Keep Your Trail Running Fresh and Fulfilling: Goal: Train smart and avoid burnout to run long for life 262
Avoid Burnout and Overtraining 264
Give Back to the Trails 271
Run Trails Long and Strong No Matter Your Age 271
Appendix: Recommended Resources and Further Reading 275
Endnotes 276
Index 281
Acknowledgments 286
About the Author 288