SA-1 Saturday Day Hiking

Trail Running Cornell Outdoor Education Phillips Outdoor Program Center B01 Bartels Hall, Campus Road Cornell University, Ithaca, NY 14853 (607) 255-6183

Program Coordinator: Sarah Myers [email protected] (607)255-3802

Class Schedule: refer to https://coe.cornell.edu/physical-education-courses

Class Description: Trail running will get you out on spectacular local trails, provide training tips, teach you how to navigate in the woods, and run you over hill and dale, through forests, fields, and mudpits. It will be a confidence- building, life-changing, attitude-adjusting experience. We'll start easy and gradually build over the duration of the course, but you should be able to run comfortably for 50 minutes. Group pace. No one will be left behind.

Attendance Policy COE requires that students attend the first class meeting because of the critical logistics, policy, liability, and safety information that will be covered. If you do not show up for the first class you lose your right to retain your spot on the roster, and we may enroll another student in your place. In this event you will still be held responsible for full tuition fees, and may receive unsatisfactory grading. If you are on the waiting list, you will only have a chance of being added to the class if you show up to the first class meeting and a student on the roster is not present.

We expect all students to be on time and ready to participate at the start of class. Section #1 students can only miss one class and section #2 & #3 students can only miss two classes to earn a satisfactory grade for PE credit.

Cell Phone use is not permitted during class. Please take time to review additional Cornell Outdoor Education Course Policies.

Things to Bring to the First Class  Running shoes  Dress for the weather. Class will be held outside even if it is raining.  Water bottle  Completed Medical Form

Trail Running Curriculum

GOALS:  Students should have fun and develop an appreciation for trail running  Students should gain an understanding of basic trail running skills as identified in the core curriculum  Students should have an emotionally supportive environment to learn & explore  Students should develop a respect for the natural environment

CURRICULUM NOTE: We recognize that weather, conditions, and student characteristics (previous experience, physical ability, group dynamics, etc.) will partially dictate what can be covered in a given class. Student and instructor interests will also be taken into consideration as the class is structures to meet the curriculum goals and program mission.

 SAFETY AND FIRST AID  ___ Strength training for running  ___ Emergency procedures  ___ Navigation/orienteering:  ___ First aid kits  ___ Map  ___ Hydration  ___ Compass  ___ Common injuries and first aid  ___ GPS  ___ Sprains and strains (turned ankles, knee  ___ Special conditions: injuries)  ___ Following the trail  ___ Foot care (toe jams, ingrown toenails)  ___ Stream crossings  ___ Blister treatment  ___ Off trail travel  ___ Lower back basic compression   ___ Preventing and treating muscle soreness  RESPONSIBLE USE AND (hamstring pulls, stretching, lactic acid, KNOWLEDGE OF THE massage) ENVIRONMENT  ___ Hyponatremia (salt loss)  ___ Leave No Trace principles and practices  ___ Hypothermia and layering  ___ Trail etiquette  ___ Getting lost/staying found  ___ History of trail running   ___ Natural History   ___ Habitats  EQUIPMENT  ___ Individual species  ___ SHOES (what to look for, insoles, socks,  ___ Landscape history when to retire shoes)  ___ History of trails  ___ Other personal equipment: shells,  ___ Weather and lightning water/hydration pack, layers, eyewear, watch   ___ Equipment care  PLANNING AN OUTING  ___ Painkillers  ___ Hazard evaluation  ___ Essentials to carry for a long or remote  ___ Time control planning trail run  ___ Route planning   ___ Contingency planning    SPECIFIC SKILLS AND TECHNIQUES  GROUP INTERACTION  ___ Leadership and judgement  ___ Techniques: hills (weight forward),  ___ Decision making mileage, trail basics   ___ Obstacles: mud, sand, snow, roots, rocks  SHORT AND USEFUL BIBLIOGRAPHY:  ___ Hydration how-to  Trail Runner (magazine) and  ___ Nutrition: eating for running (250 cal/hr www.trailrunnermag.com benchmark, caloric needs, sugar, salt-loss,  See also: www.trailrunner.com caffeine)  And www.runnersworld.com  ___ Heart rate monitoring   ___ Stretching    