What do I know? Not much … but it’s a new season, so here goes anyway: my own Top Twelve Trail Tips. Definitely post your Comments, criticisms, and additions below!
1) The longer the race, the longer the taper, and the shorter the warmup. The shorter the race the shorter the taper, and the longer the warmup.
2) You can only train as hard as you can rest. Running doesn’t actually make you better; it’s during the resting phase afterward that your body adapts and improves.
3) In a race, whoever takes the most steps, wins. Clever thought, eh? It might not be true, but it’s a good thought to keep in mind.
4) Periodization is key. Because nature goes in cycles, so should we. Daily, weekly, monthly, and annual cycles of effort and rest are good.
5) The older you get: The more you need to rest, but the less time you should take off. Make sense? Masters runners can’t do hard days in a row w/o risking injury, but neither can they take a month off in the winter and come back readily.
6) Don’t be shy of roads, especially during the offseason. Running on cold, hard pavement will quicken your turnover and improve your form. And running on a treadmill during the offseason does wonders for your form.
7) Running uphill could be easy. There is no impact, thus minimal risk of injury, so many older runners specialize in uphill races. Don’t get psyched out – uphill is work for everyone; concentrate (as in all running) on quick turnover rather than strength; breathe more than you ever thought possible, and go for it.
8. Downhill running can be tricky. Really concentrate on quick turnover to maintain proper form and not over-stride. On technical descents: relax, pay close attention, and go for it.
9) Running is actually an injury prevention game. All the training plans you hear about are secondary; anyone can train, most people can race, and if you’re reading this you are motivated to learn. But can you keep from being injured?
10) American trail runners don’t aspire to run faster; they aspire to run longer. This is odd. Few people are capable of effectively running a Marathon let alone longer than that; first learn to run period, before trying to go ultra distances.
11) If you’re not happy, you’re blowing it. Better take a look at that, and make the appropriate choices. Happiness is your choice.
12) There is a great diet that is perfect for long-distance runners. Unfortunately, no one knows what it is.
Good tips. I can definitely relate to #9!
13) Moving to Sydney, Australia is not conducive for trail running. Crazy, i know.
Interesting list, Buzz.
Is #10 because of #11? (i.e. going long = happy?)
#12 – Coffee and granola first, pizza and beer later. Repeat.
#3 is probably VERY false. Typically we all hit a stride rate somewhere between 70-90 strides a minute (one leg). Our stride rate, typically, is relatively constant, but it is our stride length that changes with increases in speed. This is a bit different on big climbs … but I bet that the winner still takes few strides than those behind them. But I get your point.
#10 seems to fit. Although born in US, barely after immigrant parents from Germany arrived, I have always aspired to go faster, especially up. Now that I’m ancient, I aspire to go less slower, not longer.
It seems that #2 and #4 are the hardest lessons to learn but it comes with experience (I’m still trying to learn…!) but for #12 a big ol’ cheeseburger post run is always great!
Good comments; fun to read!
I agree with number 7. Running downhill definitley has more of an impact on your body. That’s why when running uphill I think, “At least I’m not running downhill.” It works.
Number 11 is very true. Often I hear people complain about something that they blame on an outside pressure but they don’t take ownership for how they are feeling or dealing with the situation. If you don’t like something then change it. The one thing you can control is how you react or feel. Feel happy.
Number 12: Ramen noodles. Chili flavor to induce hydration.
Great article. Lots of irony
[...] Now we puts together on La Sportiva Mountain Running blog 12 trail running tips his ‘Top 12 Trail Running Tips‘. The list is full of irony and has some really good points. Here is a taste of the first [...]
I like tips 9 and 11. Moderation is a hard thing for people to deal with especially in the U.S. We don’t do anything or do it to the extreme and end up hurting ourselves. And you gotta have fun! Running trails is great because of all the natural beauty that surrounds you.