WILL ENCHANT AND CHALLENGE YOU, PUSH YOU TO UNBELIEVABLE HIGHS AND LOWS, AND INTRODUCE YOU TO A LOT OF NEW FRIENDS IN HIGH PLACES. HERE'S HOW TO GET STARTED. BY ALEX I

SO YOU WANT TO BE A TRAIL RUNNER?

aybe you're a seasoned road veteran who wants to mix up your routine. Maybe you're a running rookie altogether. Maybe you feel the call of the • wild, beckoned by YouTube footage of runners prancing up and down mountains. Maybe you have a friend or colleague who can't stop talking about her latest group trail run, and you want to see what all the fuss is about. Whatever your reasons, congratulations! Call us biased here at Trail Runner, but we feel trail running is a great way to spend your time. Every run is like an adventure rather than a grind, and you will discover new places, both far off (maybe farther than you ever thought you'd be able to run) and hidden right under your nose in the unpaved nooks and crevasses of your hometown. Whether you have ample time to devote to this new hobby or are simply looking for a quick daily breather from the hassles of life, you will be happier, healthier and more energized as a trail runner. You will challenge yourself mentally and physically, and, along the way, you will see great new things and meet great new people. So, if you're ready to get off road, read on. We've asked some of the fastest. smartest and most resourceful people in the trail-running world for their advice on how to get started-where to go, how to do it safely and comfortably and how to fully enjoy the experience. GET STARTED

rail running is truly as simple as taking a • normal run and doing it on dirt. 50, first, you'll need to find some trails. "If you think you don't live near good trails, I'd encourage you to look at a map," says Bryon Powell, Editor-in-Chief of the trail-running blog iRunFar.com "Look for the green-colored areas indicating parks and public lands DIRTY BUSINESS and then explore them." Powell, when he lived in Washington, 0 put it simply, trail running is "She has gotten very used D.C., says he would connect a a bit ~lifferent than road running. • multitude of small parks into "When I first started to hearing a crash behind running on trails, I was not only trail/road hybrid runs. "Even if surprised by how slow my mile splits her, followed by a string a majority of each of these runs were, despite putting out more effort, was on pavement, a few miles of but 1was also surprised how much of expletives, followed by singletrack completely changed focus technical trails require," says the feel of them." Megan Roche, 24, of Sunnyvale, an, 'I'm OK.' At this point, I A local trail-running group California, who won the 2014 US don't think she even has to can provide both training SOK Trail Championship. "On roads, camaraderie and a wealth of you can zone out or have extensive turn around." information on local races conversations with training partners; and places to train: www. but on trails, as soon as you look up to trailrunnermag.com/trail-clubs. admire the beautiful views, barn, you my trail pace over the roots and mud and might roll your ankle or face plant." And do some good old- hills was slower than 1 expected." If you obsess over paces, splits and Speaking of face planting, you will fashioned networking. "If distances, you will need to let go and probably trip and fall at some point in there's a running store or relax. Undulating terrain and significant your career as a trail runner. You can a specialty-outdoor store, elevation gain and loss, to say nothing trust us, though, when we say it happens chatting with an employee there of tricky footing, will require that you to everyone and we're almost always fine can get you in touch with a trail slow down and shift gears regularly. Trail afterward. Trail running will make your runner who'll have insight into running is all about maintaining a steady reflexes cat-like, and you will show off trails, groups and races," says effort, not a metronomic pace. scars with pride! Powell. "Likewise, contacting "On my first really long trail run, in "When Megan and 1 train together a local race director can get North Carolina, I finished two hours and on singletrack, 1 always take up the rear your foot in the door of the was completely spent," says David Roche, while she pushes the pace in front," 26, of Sunnyvale, California, the 2012 says David. "She has gotten very used community. Of course, if you and 2014 US Trail 10K champion, who to hearing a crash behind her, followed actually go to a race, you can also happens to be married to Megan. by a string of expletives, followed by an, open up a world of opportunity." "I got back to our apartment and looked 'I'm OK.' At this point, 1 don't think she at my route, and it was only 11 miles. So even has to turn around."

T R A I LRU N N E R M AG. [0 M SAGE CANADAY'S TECHNIQUE TIPS 11\ -7 For rocl

TRAI LRUN NE RMAG .COM TRAIL SAFETY

GEAR UP xploring trails comes with risks you usually don't have to worry roper shoes are crucial for • about on roads. A primary • running on any surface, concern for aspiring trail runners is • but selecting the right pair getting lost-especially on long becomes even more important when backcountry treks. As a basic you step off the pavement. precaution, when you leave to hit the trails, make sure to tell someone where TRAIL SHOES offer distinct features you are going and when they should that their road counterparts lack: expect you to return. Traction: trail shoes feature lugs on To minimize your risk of getting lost, their outsole to increase grip on dirt study your route beforehand. Be sure and mud and traction on hills, to check in with trail markings and Protection: many trail shoes feature posted maps, if available, from time to a stiff rock plate in the forefoot to time, and, if possible, carry a map- protect your foot from sharp rocks even if you have been on the route or in and debris on the trail, the park before-and compass. Stability: many trail models offer If you do find yourself lost, do not MII(E FOOTE'S more stability via beefier heel panic. If you can backtrack, follow your WEATHER SAFETY pockets and upper overlays, enabling route backward; otherwise, if you are MUST·HAVES: maximum control and preventing completely unsure of where you are, ankle rolls on uneven terrain. -7Light rain jacket or shell -7Beanie or buff APPAREL: Running is a simple sport. -7Gloves and your kit will vary according to Exploring trails comes -7Headlamp the seasons and location, For short with risks you usually -7Smalilighter and fire starter summer trail runs, shoes, non-cotton -7Emergency blanket socks, a wicking T-shirt, shorts and a don't have to worry about cap are often adequate. At the cool/ cold end of the weather scale, you on roads. A primary might add a long-sleeved base layer, reaction by an animal. a vest. a wind/rain jacket. tights or concern for aspiring "I make noise on all of my runs to let wind pants, gloves, a Buff band and wildlife know of my presence," says Foote, a beanie, trail runners is getting who has been charged by both a moose lost-especially on long protecting its calf and a grizzly bear NIGHT LIGHT: You can't rely on protecting its cubs. "This is especially streetlights for trail runs or races that backcountry trel(s. important when visibility is limited, there start/end in the dark, so you will likely is a strong wind or the sound of a stream want to invest in a quality headlamp. or river eclipses the sound of my running (Please see our headlamp review on staying put is best, particularly if you and heavy breathing." page 45) told someone where you would be ahead If you do encounter a potentially of time. Learn how to make a shelter and dangerous animal, know how to react: HYDRATION AND NUTRITION: start a fire, just in case, and carry the Mountain lions are usually risk There are a variety of ways to carry tools you'll need for them-it is better to averse and will likely stand down if water, calories, apparel and safety be safe than sorry. you make yourself appear large and equipment. Handheld bottles and "With the many lightweight options make lots of noise while slowly backing waistpacks work well for shorter available today, these essential items may away. Don't run, as this can trigger endeavors, while specialized add less than a pound to your running predatory instincts. backpacks with internal water pack," says Mike Foote (above), 31, of Moose and bears, particularly bladders and compartments can Missoula, Montana, whose backcountry grizzlies, may act aggressively if they accommodate more gear for jaunts can take him well out of range of perceive you as a threat to them or longer efforts, both other humans and cell signal. their cubs. Make yourself as un- Depending on where you are threatening as possible by slowly DATA: A GPSwatch and/or altimeter running, wildlife encounters can also backing away. If a moose charges, run; can help you track distance and be a concern. Making your presence if a grizzly charges, you will not outrun vertical gain/loss for tracking and known while you run can help avoid it (and it may be bluffing), so play dead training purposes, a surprise encounter and a defensive to seem non-threatening.

T R A I LRU N N E R MAG. [0 M INJURY PREVENTION

njuries are a concern for all runners-we love running, after all, "A 10-minute session of • and anything that keeps us from it exercises is worth twice as much should be avoided. In theory, the slower pace combined with lateral movements inherent as one more mile of a run." in trail running can help build ancillary strength in your core and stabilizing muscles, routine focusing on upper-leg, hip and core potentially warding off injury. strength and flexibility. But trail runners are not immune. The USE THE pounding of running can take its toll no MAI(E TIME: Krar says don't skimp on FOLLOWINCi INJURY matter the surface, and precautions are in these exercises, even if it requires cutting CiUIDELINES: order to avoid unwanted time off. some runs shorter. "A lO-minute session Rob Krar (right), 37, of Flagstaff, Arizona of exercises is worth twice as much as one ~ If you feel acute pain, who in 2014 won the Western States, Leadville more mile of a run," he says. "I like to hit have pain that worsens and Run Rabbit Run 1D0-milers, has spent a few exercises after most of my runs, and during a run and/or have !i more than his fair share of time healing from they take only a few minutes. Focus on pain that inhibits your t, injuries. Before he became nearly unbeatable weaknesses and stay consistent." normal running stride, take on the trails, he spent much of 2009 and 2010 time off. suffering from severe sciatica and Haglund's BACI( OFF: Krar also says his body sends him deformity, which causes inflammation between signals that he needs to back off to avoid ~ If you have acute pain and the heel bone and Achilles tendon, as well as risking injury. "Experience goes a long way in incur the pain during a period recovering from surgery to fix the latter. understanding what level of pain and fatigue of high-mileage or intense He says a combination of preventative is healthy and if an unscheduled rest day training, you may need to strengthening exercises (see below) and caution is warranted," he says. "New trail runners take extended time off. in training have helped him run healthy and should err on the side of caution-it's much injury-free for the last two-plus years better to arrive at the starting line slightly ~ If you are ever in doubt, undertrained and healthy than not toeing the consult a professional; DO STRENGTH AND "PREHAB" EXERCISES: line at all." athletic trainers, chiropractors "Strength and conditioning work are one of and physical therapists the most important keys to my health and TAI(E TIME OFF: Sometimes, despite every sometimes offer free initial success the past few years," says Krar. He precaution, you will experience an injury that assessments, so ask around. says he has developed a twice-weekly circuit requires time off.

I CiOTO PREHAB

These exercises can help weak and/or don't "fire" when we standing on only one leg, and band, raise the first foot with a strengthen muscles crucial needthem to, such aswhen you lift strengthening your one-leg stance straight knee; let it slowly back to strong running and injury your leg or your foot lands in stride. will make you stronger and less down. Repeat several times on prevention, and only take a few Strong, working glutes will keep injury prone. both sides. minutes after a run. your body stable and absorb much How: Balancing on one leg, lower of the shock of running, taking your body slowly; do not extend PLANKS LUNGES force off your knees and other your knee forward past your Good for: Abdominal muscles. Goodfor: Quadricep and glute injury-prone spots. grounded foot. Raise back up. Your abs are only one part strength. How: Lying on your side, bend Repeat several times on each side. of your core, but they playa How: From a standing position, your knees to 90 degrees; keeping role in overall strength and I take one step forward, keeping your ankles together, spread your LEGRAISES (WITH RESISTANCE) stabilization. 'I your rear foot planted. Bend your knees apart and close them slowly, Good for: Hip flexor strength. Your How: Lying face-down with a I knees, moving down until your emphasizing the role of your glute hips are key to trunk stabilization straightened back, raise your quads are parallel to the ground. muscles. Repeat several times on and weak hips will leave you body up with your elbows and Do not extend your knee past the each side. uncomfortable and injury prone as forearms on the ground in front of front of your front foot. you fatigue, especially when you you. On each side, hold your body ONE-LEGSQUATS need to navigate technical terrain. similarly aloft with one elbow and CLAMS Goodfor: Clute strength and How: Wrap a Theraband or other forearm on the ground, keeping Goodfor: Clute strength and recruitment; balance and resistance band around one foot your back straight. Hold for up to recruitment. Dueto our sitting supportive muscle strength. We or ankle; using your other foot a minute in each position; repeat lifestyles, many runners' glutes are spend most of our time running to secure the other end of the two to three times.

TRAILRU N N ER MAG. COM MARCH 2015 35 TRAIL RUNNING RESOURCES

~ Races: www.troilrunnermag.com/roces/ roce-cctendar - Find races based on location and date.

~ Trails: www.troilrunnermag.com/ destinations; YOUR FIRST TRAIL RACE www.troils.com - Comprehensive list of trails for hiking, biking and backpacking by state; s you gain experience, signing orange flags never out of sight; others will www.nps.gov- Information on every ~ up for a race can provide even have only minimal markings. Know what National Park in the U.S. Also check out • greater motivation to hit the you're getting into, and pay attention! your own state's department of natural trails and provide a starting point for Distances: Trail races vary in distance resources for information on state parks. adding structure for your training. from 5K (maybe shorter) to lOO-plus miles, ~ Trail-Running Clubs: But even if you don't need that sort of but if you are brand new to trail running, www.troilrunnermag.com/troil-clubs - structure to thrive, races are a fun way to err on the short side, say in the 5K to half- Find a club in your region. test your progress as a runner and often range, to mentally acclimate to see some new trails. a trail-racing environment (as well as to ~ Trail-Running Tips and News: Atmosphere: First, know that trail the act of running at race pace over rocks www.troilrunnermag.com races are different than road races. The and roots). start and finish area might not have Volunteers: Good races have well- giant banners or inflatable archways, or trained volunteers. They mark and fancy timing equipment (though many sweep the course, stock and man the aid trail races have both); there may be more stations and work the start and finish Signing up for a race costumes, more shirtlessness and fewer areas. Be sure to thank them. sets of matching Iycra racing uniforms; Do your homework: Know what to can provide even your finisher's bounty is more likely to be expect, and what you will need, for a a beer and a burger than a medal. In fact, race beforehand. What kind of terrain greater motivation the allure to many runners is the food, do you need to prepare for? Will you to hit the trails and drinks and socializing at the finish area. need a headlamp? What will be at Course markings: Absent a willing aid stations\though you shouldn't provide a starting point mountain biker, there will probably necessarily count on anyone favorite not be a lead vehicle, so navigation is item being there) and how frequent for adding structure for more paramount. Anyone in the sport is aid? For a list of races in your area, long enough will have a story about check out our online race schedule at your training. going off-course. Some races will be www.trailrunnermag.com, or use a local very thoroughly marked, with reflective trail-running group as a resource.

I GLOSSARY

Bonk: A state of overpoweri ng referred to as "GUs," a la Band Aid Pacl<(aka Vest): small, tightly enough for single-file running. It fatigue and mental fog occurring and Kleenex.) They are convenient fitting backpack that can store is also usually a mountain bike when your body's glycogen stores to carry and range widely in flavor, water and gear. Ideal for longer trail, so pay attention. are depleted. ingredients and texture. outings and keeping your hands free during races. Technical: The opposite of Buff: A versatile one-piece cloth Grade: Measurement of an incline's "runnable"-uneven terrain band that often wraps around steepness on a scale of zero to 90 Runnable: Smooth, unobstructed with numerous foot-grabbing the head but can be worn, well, (and presented as a percentage terrain over which running a obstacles on which running is anywhere you can fit it. rather than the corresponding consistent pace is relatively easy. very difficult and fast hiking is number of degrees), where zero- employed. Fire Road: A designation for wide, percent grade is flat ground and Shell: Somewhere between a smooth trails, including dirt roads 90-percent grade is a vertical wall. long-sleeved shirt and a jacket, a Ultra (aka ): Races used by service vehicles. These shell is a very light technical outer longer than 26.2 miles; common are the composition of trails with Lugs: Traction-providing cleats on layer designed to trap body heat distances are 501(, 50-mile, lOOK the build of roads. the bottom of a shoe. Smaller lugs and protect you from the elements and 100-mile. work on a wider variety of surfaces while maintaining ventilation. Gel: Liquid energy to ward off for races that cross pavement, Vert: Shorthand for "vertical." the bonk, usually in the form of while more aggressive (larger) lugs Singletracl<: The narrowest and Usually refers to the number of feet a 100-calorie pack. (GU is one handle better in the mud. most aesthetically pleasing form or meters climbed and descended brand, and gels writ large are often of trails, this is often only wide during a given run or race.

T R A I LR U N N ER MAG. C OM TR A IL RU N N E R M AG .COM I , I !