Table of Contents
Contents
Reactions to The Trail Running Guidebook—iii
Foreword xi
1. Perform Wilder 1
Be Wilder, Play Wilder and Perform Wilder—2
The three secrets to success—4
The common approaches—5
2. Stress, stressors and smart training 7
Stress: The fight-or-flight response—8
Hormones and stress: A tight link—9
Living with chronic stress—12
3. Building your foundations 14
Start with base training—15
Use hill training to develop strength and fitness—18
Speed training comes last—21
4. Wave Training: Train smarter 24
Training terminology —28
Day-to-day in Moderate and Hard Weeks—34
Day-to-day in Rest Weeks—34
Missions —36
Wave Training Theory in action—37
5. The Find Your Feet Training Tool 40
Instructions—41
Further tips—46
Adding races—48
6. Running technique 50
Energy sources—51
Flat running—51
Uphill running—53
Downhills—55
Trail running—58
Hiking—61
7. Training for hills without hills 64
Run on trails—64
‘Heavy’ fastpacking—65
Uphill treadmill running—65
Flat treadmill running for downhill—65
Get out of the saddle—66
Go for a wander—66
Take a pilgrimage—66
Small can be beautiful—67
Get strong—67
Get sandy—67
8. Racing 69
The psychology of racing—69
Fear—70
The mental rut—72
9. Tapering for races 78
10. Travelling to races 83
11. Overtraining 86
Avoiding overtraining syndrome—88
Recovery activities—90
Identifying overtraining and finding support—90
Taking time out is not a selfish act—92
12. Common injuries 94
ITB Syndrome: Knee pain—94
Achilles tendonitis—96
13. Older athletes 103
14. Nutrition for endurance performance 107
Three classifications of athletes—109
Race refuelling is about fuelling your brain, not your body—111
Glucose absorption requires sodium—112
Your athlete classification explained—114
Hydration for endurance performance—115
How much should I drink?—119
Hydration: Important considerations—121
15. Mandatory gear 126
Key items for trail running—126
Vest packs—127
Rain jacket—129
Footwear—131
Head torches—135
16. What to do next 137
About Hanny Allston—138
About Find Your Feet—140
Find Your Feet Trail Running Tours—141
