So you've heard the saying, "Location matters." Ok, I don't really know what the saying is but I do know that it's important when starting/moving a business or when you are relocating your family. You want to have the ideal spot to fit your needs or those of your customers and it's worth the time and effort to research your options.
Well, trail running is much the same in that when you are choosing an event you will want to know what the terrain of the course will be. Many trail races have been given a rating system of 2 separate numbers...for example 4/2. These numbers allow the runner to know what the elevation and surface of the course will be for that particular race.
In the example above, 4/2, the course would be very hilly with a total climb of 150'-250' per mile and mostly groomed trail or dirt roads. If we had a rating of 2/4, this would indicate the trail to be rolling hills with total climb up to 50' per mile and trail or dirt road with substantial rocks, roots and/or ruts.
If a race doesn't show a rating feel free to contact the race director to find out this information so you can adapt your training to fit the trail.
Once you've chosen your event you more than likely wouldn't prepare nutritionally by eating junk food and drinking soda pop. You would look into the foods that would nourish your body and provide strength and stamina to assist you through the race to the finish line. The same goes for trail surface training. Training on the road for a trail event will only get you so far, Once you've chosen your event, it's important to find surfaces that will match as closely as possible to the surface you will be running on. This important for foot/ankle strength, stability, stamina and mental acuity.
If your event will have climbs and steep hills, do your best to replicate that in your training. Rocks and ruts...well get out there and see what you can find. If all else fails, just get yourself on the dirt and practice with the uneven surfaces and all that comes with dirt roads/trails.
Quick story. I was running my first 50 miler at Grand Targhee several years ago and I had practiced on different trails and hills in preparation for this event. I was ready...or so I thought. Unbeknownst to me, the trail was in the shape of a V for many many miles. Hmmm, hadn't practiced that one! The result was a gianormous blister, in 2 layers, covering my entire heel. I also had a couple on my toes I could feel popping inmy shoes. Good times! I don't get blisters very often so this was a crazy new and painful experience and needless to say, hindered my running. Even after some wound care, the next few miles were very painful but I eventually reached the finish line.
Now, please know...blisters happen...however the severity of them may have been avoided with some better terrain training and maybe a different choice of shoe. These are just some of the fun things we get to learn as we venture out into the big wide world to experience life...especially life as a trail runner/walker.
So the simple point I am trying to get across today is this...get out and get your feet dirty! Practice on different types terrain. Terrain training is important both for your body and for your mind. Knowing you can move over and across all types of terrain from flat to crazy mountain goat climbing and smooth trail to "where's my machete," will help you increase the enjoyment factor of your event and improve your chances of crossing the finish line in one piece, or maybe two.
Whatever event and terrain you choose, get out there and have fun! Soak in the nature around you! Breathe in the fresh air! Fill yourself with natural vitamin D! Unplug! Refill your soul!! Get back in contact with who you are with out all the distractions of life bombarding you! BE!
This weeks workout is Hill Repeats. There are many ways to do hill repeats so for now, choose a hill up to 1/4 to 1/2 mile long. Perform a gentle warm up like an easy mile run. Start hill repeats by running up the hill while maintaining speed and form, then walk/easy jog down and rest at the bottom for a minute or two and start the fun again. Run Hill Repeats for 20-30mins and finish with a gentle run and stretching.
Until Next Time...Go BE Great!
Happy Trails,
Jennifer J. Saunders
Buttingear, ACE Certified Personal Trainer
Reiki Energy Therapy, Behavior Change Specialist
Intuitive Life Coach, Everyday SuperHero
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