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The Trail Running Guidebook: For all trail runners who want to Perform Wilder

The Trail Running Guidebook: For all trail runners who want to Perform Wilder

by Hanny Allston


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The Find Your Feet Trail Running Guidebook provides athletes of any ability a safe pathway of preparation to their chosen adventures. Hanny Allston’s personal coaching methodologies focus on sustainable, long-term health, training and performance successes.

The Trail Running Guidebook contains a snapshot of key lessons that Hanny has learnt on her journey to becoming a world champion and elite trail running record holder. To help you find your feet in the sport of trail running she shares her theories on training & racing strategies, nutrition & hydration, equipment, how to avoid the common injuries, running technique, and psychology.

Unlike growth models where training builds and builds with little reprieve, Hanny’s unique model – Wave Training – allows athletes greater potential for recovery, self-reflection, and spontaneous playfulness.

Hanny has experienced the elation of success but also the pitfalls of striving too far for performance. It is from this honest place that she writes this book for you.

Hanny Allston is a world champion, elite Australian trail runner, and previous marathon and distance track athlete. She still holds numerous race records, from the marathon to ultramarathons. Hanny has a depth of academic and employment experiences working with athletes, both elite and recreational. She is also an award-winning businesswoman, who knows what it is like to live in the modern world and to juggle responsibilities. Hanny is the person to guide you on your own journey. She wants to help you to Be, Play and Perform Wilder – to help you find your feet.

“I have always known that I must share the knowledge I was fortunate to learn along my athletic journey. I hope that by writing this book I can pass forward the baton and help you to achieve your wildest dreams.” Hanny Allston

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Product Details

ISBN-13: 9780648392903
Publisher: Find Your Feet Australia
Publication date: 10/18/2018
Pages: 164
Product dimensions: 5.00(w) x 8.00(h) x 0.35(d)

Table of 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


Further tips—46

Adding races—48

6. Running technique 50

Energy sources—51

Flat running—51

Uphill running—53


Trail running—58


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


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


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

Customer Reviews