Trail Running Guide Martin Brilli & Jukka Puhakka Foreword The purpose of the guide is to work as an introduction to trail running, and raise interest towards the sport. The guide is for both beginners and advanced trail runners. All information provided by the guide is supported by scientific sources. This guide is published in cooperation with Kainuun Liikunta, which organizes multiple mass sport events, including Vuokatti Trail Challenge. The guide includes an introduction of the event and pictures from the previous years, taken by Vaarojen Valokuvaajat. The other pictures used in the guide are taken by the authors, unless mentioned otherwise. The authors of this guide graduated with Bachelor’s Degrees in Sports and Leisure Management from the Kajaani University of Applied Sciences. We hope that you enjoy the guide and wish you enjoyable runs on the trails! Martin & Jukka Table of content 1 What is trail running? 1 2 How to get started? 2 3 Setting up your goals 4 4 Training 5 4.1. Running 6 4.2. Strength training 7 4.3. Training week and periodization 12 5 Nutrition 15 6 Event presentation: Vuokatti Trail Challenge 17 7 References 18 1. What is Trail Running? Trail running is a sport where participants run different distances on trails in nature. According to International Trail Running Association (I-TRA), “trail running is a pedestrian race in a natural environment with minimal possible paved or asphalt road. The amount of roads should not exceed 20% of the distance.”1 However, recreational running on trails also fits in to the definition. Trail running has increased in popularity over recent years both globally and in Finland. In 2016 there were 86 trail running events in Finland that covered different distances.2 Trail running is a relatively new competitive sport, but as recreational hobby it has been done for long time. Distances in competitions can vary from under 42km to over 100km distances.1 Trail running can be done almost everywhere and competition environments vary from deserts to steep mountain races. 1 ITRA, 2016 2 Classic trails Finland Ry, 2016 1 2. How to get started? Safety Before doing any training, you should go through a medical check up with your physician to ensure, that there are no health risks. It is possible that the health care professional will suggest limitations concerning your training. These limitations should be respected and taken seriously to avoid any serious harm. The authors of this guide do not take any responsibility of the possible injuries related to training done using the instructions presented in this guide. Equipment Trail running does not require any special equipment. The most important piece of equipment are proper running shoes and light-weight breathable outdoor clothes for different weather conditions. We also recommend that you consider acquiring the following equipment based on your own needs: • Drinking back pack or water bottle • Running socks • Nordic walking poles • Head lamp • Gaiters • Heart rate monitor 2 A good trail running shoe is: • Stable: Good stability is important in avoiding twisting your ankles and other possible injuries. • Low-profile: Helps by giving stability in varying terrain. • Good grip: Grip is important in order to maintain balance on slippery terrains, and thus avoid injuries. In winter conditions, it is recommended to use shoes with spikes. • Breathing: Breathing shoes allows feet to stay dry longer and reduces the risk of blisters. • Durable: Trail running shoes need to withstand varying environments and the material need to be able to take scratches, hits, mud and water. 1 Retrieved 28.2.2017 from http://icebug.com/fi/mallisto/aurora-bugrip/ There are multiple different shoe brands with different features. Some are more durable than others, while others might focus on good grip. Specialists in sports stores will help you to find proper running shoes. Competition equipment Each competition organization has their own list of compulsory equipment. These lists vary depending on factors such as, the length of race, the environment and climate. These lists should be followed not only because of their attention to safety but also because inadequate equipment can lead to disqualification. Here is a list of commonly used mandatory equipment for competitions: first aid kit, reflector, water bottle, at least 1 liter water reserves, back pack, competition maps, mobile phone, flashlight or head lamp, food reserves, clothing according the environment and space blanket.2 Competition organizers may offer service points through out the race, however, it is recommended that you carry the essential equipment with you. 1. Mackenzie, L, 2013 2. Ultra-Trail Australia, n.d. 3 3. Setting up your goals Setting goals is important for everyone who wants improve in something, in this case in trail running. Goal setting does not only concern top athletes, but also recreational and active people. There are different types of goals that one can set for themselves. These types are result, performance and process based goals.1 Examples from different types of goals • Result based goals can be e.g. winning Vuokatti Trail Challenge 100km race. • Performance based goals refer to goals that can be measured e.g. to increase weekly running distance by 5%. • Process based goals are related to sport performance e.g. improve uphill running economy. When you are setting your goals, remember to choose goals that are realistic but challenging. Goals should keep you motivated for long time, while short time goals can be used as checkpoints. Long-term goals can be e.g. finish 100km trail running race, and the short-term goal could be making a personal record in a 10km run.1 For some, finding motivation is more important than reaching goals. Motivation makes us to do thing because it give a reason why. There are two types of motivation, the internal and external. From these two, the internal motivation is stronger. It can be something you value without external reward, while external motivation comes from the rewards e.g. trophies and money.2 1. Liukkonen, 2003, 93—102 2. Liukkonen, 2016 4 4. Training Training in general Trail running differs from running on road. Varying and uneven surface sets the biggest differences, and this should be taken into consideration when training. You should set objectives for yourself and every training session should have a specific. The majority of training you will do is running, but you should also include strength training. This guide introduces the basics of running, strength training and an example training week. Periodization If a person has a specific event to compete in, it would be beneficial to use periodization in training. Typically distance runners use the following periodization: general preparation 1&2, competition preparation, competition and transition periods. Intensity is progressively increased towards competition so that the performance level is at top level when it is Basic Principle of Periodization needed.. 1 However individual differences need 6 to be taken into consideration when planning 4 training program, but the loading should increase progressively (See picture: Basic 2 Principle of Periodization). Some might be able 0 to withstand high volume, while for others it Light week Moderate week might be more beneficial to train at higher Heavy week Rest week intensities. Light week2 Moderate week2 Heavy week2 1. Nummela, 2016, 272—282 5 4.1. Running Running forms the base of training for endurance running, because you develop in the area that you are doing. This training is done mainly on trails to get familiar with the surface, and to adapt to running on trails. Running on the roads does not prepare you enough for sudden changes in altitude and terrain. Running training should consist of different intensity runs. The types of running training used in this guide are light, interval, sprint, uphill and downhill, or threshold. Light refers to exercise, that are done under the aerobic threshold. Your aerobic threshold is approximately 40 beats below your maximal heart rate. However, there are individual differences depending on physical activity background. Light exercises are done to improve the basic endurance properties.1 These properties include increased capillary content of the muscles, and improved use of fats in energy production.2 Light intensity runs that last long are called long slow distance (LSD). The long lasting training sessions can also be done by swimming, cross-country skiing or cycling. However, the majority of the long lasting sessions should be done by running. This enables the body to adapt to long lasting runs. Interval exercises improve the anaerobic efficiency, aerobic capacity (VO2 max), and lactate buffering. Intervals can be done close to maximal intensity or between threshold levels, depending on the purpose. Threshold exercises are done with intensity between aerobic and anaerobic thresholds. The aim of the training is to improve aerobic energy production and carbohydrate metabolism.1 Sprints are speed exercises, and they also work as practice for improving the running technique. Sprints are always done with maximal effort and the recovery time between sprints is long. Uphill and downhill runs are good for varying the stimulus. These exercises are beneficial to improve the technique and efficiency of uphill and downhill running.3 1 Moilanen, P., 2006 12-16; Suomen Suunnistusliitto, n.d., 21—34 2. Lucía et al, 2015 3 Barnes, K., Hopkins, W., McGuigan, M. & Kilding, A., 2013, 639—647 6 4.2. Strength training Beginners Typically, recreational endurance runners tend to ignore strength training. Researches have shown that strength training may be beneficial in increasing performance level in running.1 In trail running, strength training is beneficial due to certain aspects of the sport. hese aspects include variation in running surface, altitude and carried equipment. Stronger muscles help to maintain good running posture during performance.