If you're not familiar with support crew, it's basically 1 or more people that meet you at a point, or points, on the course to give you water, food, or anything else you might need (and have hopefully given them beforehand!).
This isn't something that you generally see on courses at the half marathon and below distance - mostly due to the shorter time requirements and the fact that most people can carry or go without much more than water and a little food for that type of distance and time.
However, once you start getting up to longer distances it becomes more important to have things figured out before hand with a plan in place to get you through the day.
Having a good drop bag in place, for example, can really turn your day around or help you continue to sail on down the trail.
On the opposite end, missing some critical items can be a problem...
In the end, a lot of this is based on what you personally need - so you'll figure it out over time and with a bit of planning you'll get the process down.
Check out the replay video above to hear about how we do it and some recommendations we have for you.
Getting in those long runs is essential for being able to run longer distances - and while the physical portion of the training can be difficult enough (and fun!) there's more to it than just hitting the road or trail and running for several hours at a time.
Something we quickly discovered as we were ramping up mileage for our longer runs several years ago was the utility of having pre-planned "aid stations" that sometimes were nothing more than a stashed water bottle in a tree or bush.
Having this type of "support" is a little easier on road runs, at least outside of an urban environment, but you can do it with trail running as well.
In the video above we talk about how we dealt with going on longer runs while staying safe and making sure we stayed hydrated.
Of course, there are many ways to go about this - if you've got a favorite method let us know about it!
It's not always easy to plan on trip or a long trail run when you take into consideration family and friends, is it? Sometimes it's a matter of timing or maybe it's just that they might not understand why you want to get up at 5 am to go running for several hours...
The good news is that it doesn't always have to be difficult and there are a lot of ways you can involve others in your trail running adventures so that trips don't seem so "you" focused and so they might even be excited to come out in the future!
Now, we know that some families really do enjoy coming out for events and traveling to trails - and this information is also useful for them. After all, don't you want them to enjoy themselves as much as possible and have their own adventures?
You can get some great ideas by watching the video above - some of the best ideas include:
Involving others in the planning - maybe finding a couple main activities and sending them the links before the trip and ask them what they think
Go on a hike or walk with them and then take off on your run
Same as above, but run in a loop or out and back manner so that you see them more than once
For children, if they are old enough, ask them what activities they know about in the area (if they've never been, it's good time for them to start researching!).
The bottom line is that getting everyone involved helps give them "ownership" and makes them really feel like a part of the trip or team - which they are!
Knowing how to map out a trail run has all sorts of advantages and once you know how to do it you can make it out, get elevation data, and more in just a few minutes. There's no reason not to and you'll get a lot of good information before your run about elevation changes, total distance, and several additional related data points.
So - how do you do it? Well, the easiest way is to watch the video! You'll see an over-the-shoulder view of how you can take data from a mapping program, get your own GPX file (commonly used mapping file with position and elevation data), and then take that file and import it into a data visualizer to find out elevation gain and anything else you might want to know.
If you haven't mapped a run before just know that it is very simple to do - you can use the resources listed below to get started. It's basically a matter of clicking at points on a map in order to connect the dots and make your route. The more points you put, the more accurate it will be. This is important when considering trail runs where you might have large elevation changes in short periods of time - it pays to be more accurate with your route placement in these areas!
Best of all, the tools you need to map your trail run are free and simple to use. There are other ways of doing this, the method I show in the video is just the way I do it.
One of the reasons we like to map out our routes is to get a sense of the total distance along with total elevation gain. There is a huge difference between a 20 mile run with 3,000 feet of gain, and the same route with 6,000 feet of gain! Not only in total effort required but in the time it will take to complete the route. For planning and letting people know where you are going and how long you'll be gone, mapping is out trails is the way to go.
Other Uses
You can also generate your own GPX files and then import them into online tools like Garmin Connect where you can then push them to your GPS watch so that you have the route on your watch.
For anyone that has been running on trails for more than a short period, I'm sure you can identify with the following anecdotes from a road runner turned trail runner.
The vast majority of trail runners I know started out running on the road. That's not to say that they didn't run trails, but the most time they put in was on the road either for school, to get in shape, or for some other reason.
Then, something happened.
Maybe a friend invited you to a trail run.
Maybe a running group chose to run a trail one Saturday.
It doesn't matter how - somehow you started running on trails, checking out a trail race, and maybe toeing the line at an ultra to see what it was all about and if you could handle it.
I really like hearing these stories and thought this was one worth sharing:
I’ve been a road runner since about age 14, when I started running track. The goal was always to get fitter and faster and see what I could do. I pushed myself through and past injuries and miscarriages and pregnancies and every other thing that happens in a life. I had months and years where I was just happy to be out there, and chose not to stand at any starting lines.
Trail running was pretty foreign to me.
I think that trail running is pretty foreign to most people that pick it up who didn't have mountains or rough trails in the backyard! Just the idea is strange to some people, and while I was lucky and grew up near mountains, huge forests, and more, I know that not everyone did.
Until I decided that a marathon wasn’t quite far enough, and I wanted to try an ultra – any distance beyond 26.2 miles. There’s a lot of them, and they are growing in popularity. To train, a few of us began running more and more gravel roads, looking for a softer surface and a change of scenery. There’s only so much bike path one person can take.
I cannot imagine an ultra on road. I suppose I could really make myself contemplate it but it just sounds painful. And boring. That's just me - I know people out there do it.
Eventually I was talked into a few trails at Great Bear with my friend Natalie, who does ultras and almost exclusively trail runs. Just like anything, if the timing is right and the teacher is patient, it can open up a whole new world. And that’s what happened.
I fell in love after my first actual trail race – a 50K in Omaha put on by the Greater Omaha Trail Runners. The feeling at the race was completely different...
And when it came to trail races, I fell in love with that, too.
People seemed more laid-back, relaxed, with less of the hopping from one foot to the other and tight nerves of a road race.
Yup. A big part of continuing to race trails for myself is the community. It's been a lot of fun getting to know people all over the world who share the love of running trails.
Fast, slow, racers, self-motivated runners, the vast majority of the people we've met through trail running have been interesting, fun, and easy to be around.
Here's to more good trails!
I'm also interested - what got you into trail running?
Tough trails? Sure, we like them! And strangely enough, the last time we were in Colorado Springs, we somehow missed out on this brutal mile long climb up an old railroad bed that has been drawing in runners and hikers for the past few decades after the rail shut down in 1990.
We've also been on a tough "Manitou's" course - you can read Jeney's race report on Manitou's Revenge in 2015 (a 54 mile trail race in the Catskill mountains) right here: 2015 Manitou's Revenge Race Report.
However, based on the description of this shorter incline we're pretty sure it would be a definite leg burner:
When it comes to describing the Manitou Incline, there’s no mincing words. It’s relentlessly steep and a ferocious challenge for anyone who tries to hike or run it.
Situated near the base of Pikes Peak in Manitou Springs, Colo., the Manitou Incline rises more than 2,000 vertical feet in less than a mile. It’s unyieldingly steep—68 percent in some places—but that’s why runners and hikers from near and far have been taking the challenge for years.
68 percent...yup, seems steep! With a distance of only 0.88 miles we're going to have to stop in the next time we're in town and give this a shot. I don't think we'll be breaking any records (men's record - 17:45!) but it'll be fun to give it a shot.
The only secrets to the Incline? Just keep putting one foot in front of the other. It helps to look down at the steps—don’t consider enjoying the view until you reach the top. And never underestimate the effort. The Manitou Incline - Tough Trail!
Good advice for any incline or run - I think we've all been at the point where just picking 'em up and putting 'em down is what gets us to the finish.
I'm sure that by now everyone has heard at least once that the 2016 Western States first place finisher was a bit of a surprise!
While I feel for getting sidetracked on a course and losing time - I do like to see that it still impacts races like these (hopefully the lost time wasn't due to people pulling down course markings, etc) as it throws a bit more randomness into the mix and shows that trail races still involve more than just "if you run the fastest you win" that most people not familiar with running as a sport seem to think is the basic idea behind every single race!
Jim Walmsley was in the lead with 32 kilometres to go and on pace to destroy the course record at the Western States 100-Mile Endurance Run on Saturday in California. The 26-year-old, however, took a wrong turn, which cost him more than an hour. That left the door open to 20-year-old Andrew Miller to become the youngest winner ever at the world’s oldest 100-mile trail race. Read more at Costly mistake opens door for youngest ever winner at Western States 100
Regardless of time to finish it's an amazing accomplishment, especially given the temperatures that many face during this race. That alone can cause many to DNF and is something that people train for on it's own.
We'd like to check out the course sometime, if not to run it, then to hike or check out the race sometime. Have you run WS100 or part of the course? What's your favorite section?
Ok, we do have an Instagram account – it gets updated pretty regularly too! Although it’s mostly when we’re travelling and coming across new trails or races.
It’s a handy way to see what’s going on all over the place and so far we’re pretty happy with the pics we’ve seen…maybe a little jealous that we aren’t there to run at all the locations, but still happy
However, we do know that some people prefer to use Instagram – so if you do, this one’s for you – here’s a couple great trail running accounts that we follow:
It’s always interesting to see and hear other people’s take on trail running – why did you start? For most of us, trail running wasn’t the first type of running we did…sure, a lot of us may have run around the woods as kids (or adults!) but I’m willing to bet that most people weren’t entering trail races right off the bat.
I came across this article and felt like sharing as I could identify with many of the feelings towards trail and roads:
I ran my first trail race with the 5 Peaks race series back in the spring of 2014. Afterwards, I immediately signed up for the next four races.
Where road racing is governed by pace, trail racing is dependent on so many factors that pacing kind of goes out the window. Each race is different depending on the hills, the weather, the single track and congestion on the course. While this might seem daunting, I find it completely freeing.
The change is pace and terrain for a trail race is something I also really enjoy. Although I may be wishing for a slightly less steep hill from time to time it’s the variation that keeps me going and what makes a long trail run or race so enjoyable. So many variables, sights to see, and especially in races things can change quickly.
I run on the road pretty much all winter and my training with my coach is exclusively for road racing. But when the summer hits, it’s time to hit the trails. Of course, provincial parks have extraordinary trail systems, but you don’t have to venture too far to get into nature. The longest I drove to a race last year was about an hour from Toronto. In some cases, I was running along cliffs and climbing the escarpment at Rattlesnake Point. At other times, I was running alongside a lake and even through deep water in a marsh. Confession: I secretly prefer trail racing – Canadian Running Magazine
I love getting out on the trails more after a winter. If the winter is mild I may be able to get some decent time in off road, but being located (for now) in upstate New York it can get pretty nasty – I’ve had my fair share of “ice beards” and frozen fingers.
I suppose that the upside to this is the wide range of trail conditions: things go from frozen and gray/brown to muddy and green, to humid and buggy, to multi-colored fall photo opportunities, all within a few months!
Getting out on the road also makes me appreciate the trails so much more – while it can be a nice change of pace it always reminds me what I prefer to spend my time running on.
What got you into trail running and what keeps you on the trails?
Heading to eastern Oregon, or specifically Bend? If so, you’ve got a great new resource available!
While Bend and the surrounding area has long been known as a great place for outdoor activities from trail running to rafting and skiing and more, sometimes it can be tough for a person new to the area or on a quick visit to find the good places to head to.
For avid trail runner Lucas Alberg, half the fun of an adventure on the trails is the anticipation and planning. His ideal Saturday morning is sitting down with a cup of coffee and a couple of maps, pondering to what scenic, majestic terrain his feet might lead him that day.
I know the feeling! I love sitting down on a Thursday or Friday and looking over what trails we can hit or where we should go on our next trip…
That realization motivated him to research and write what is apparently the first guide book for Central Oregon trail running. Three years and many miles in the making, “Trail Running Bend and Central Oregon” was released last month by Wilderness Press.
The book includes 50 loop options for trail running, all of them within 65 miles of Bend. The routes range from 3 to 17 miles and average about 6 to 8 miles, and all are targeted to the typical trail runner.
Having this many options within an hour or so of Bend is awesome! When we visited last year we did some quick trips near the city center (short trip!) but with this book we may have been able to stop at a trail on the way in or out of town.
That’s a great reason to write the book and we all benefit – so if you’re going to head to Bend in the near future do yourself a favor and pick up this book. We’ll be grabbing a copy the next time we head out west and are looking to head into eastern Oregon.
Being prepared isn’t just for Boy Scouts – having the right gear at the right time can help you out or keep you out of dangerous situations when you’re trail running.
Luckily, most of the time it isn’t life or death, but having that one thing in your car or truck can make your run MUCH better – or make yourself more comfortable afterwards.
So, in order to kick this off, take a look at the current list of “must have’s” for my 4runner:
Medical Tape for nipples. I will not leave the house without this stuff anymore. I’ve had enough close calls and uncomfortable days that I keep it in the bathroom, my car, and Jeney’s car. You can see the stuff I use on our resources page here.
Water. Lots of water. I have a milk crate in the back of my 4runner where I keep 3 gallon jugs of water and a few other items to keep the jugs from crashing around. Those extra items are…
Baby wipes. I don’t often use these, but from time to time I’ll be pressed for time or have to cool my heels for a bit and it’s nice to be able to clean off a bit. Even being able to wipe off the dried salt can make a big difference in comfort.
Jacket. This is more of a safety issue for winter, but I keep it in the crate to stop things from rattling around year round and like having it there in case I need something as a last ditch effort to warm up in the event of cold weather or destroyed clothing.
This list could be longer, but I consider those to be the bare minimum, and if I had to narrow it down I would say that water is the most essential with the nipple tape coming in a close second.
I’ve been on enough runs where we ran out of water or came close to know better than to drive anywhere further than a few minutes from a water source without bringing some extra.
Depending on your particular situation and any medical issues your list might be slightly different. Oh, and whether or not you need to cover your nipples – I’m just thankful I haven’t had an issue like some people I’ve seen at races with full on blood dripping down their shirts. HOW DO THEY KEEP MOVING?!?
If you are looking for some great opportunities for trails near a major city (or IN one) and a close proximity to some major trail systems, Portland, OR, should be on your list of destinations.
Not only can you go running right near the city center easily with or without a vehicle of your own, but you are minutes away from some great routes in the hills, mountains, or along the Columbia river.
In addition to some great terrain, Portland has a lot to offer in both food and drink along with a bustling city full of great places to explore (my personal favorite is Powell’s bookstore – check it out if you are remotely interested in books!).
Ok, let’s dive in a little deeper…
Running & Trails
Looking northeast from well above Multnomah Falls during March. Cloudy and beautiful!
Hey, this is Portland, Oregon we’re talking about! There are a TON of trails that are within easy striking distance of the airport or downtown.
However, you’re here to find out what the best trails might be for your trip, right?
Well, let’s get to it. Here’s a condensed list of our top trails in the area covering a wide range of lengths, technicality, and distance from the downtown area.
Forest Park – it’s mentioned everywhere for a reason. It’s easy to get to, has a bunch of trails, and can be combined into some longer runs. It’s not the wild mountainside but it’s close and has some great scenery which is what counts if you don’t have the transportation to make further out or are short on time.
Hoyt Arboretum – another easy to get to park with over 10 miles of trails in nearly 200 acres of land. Some great scenery and trees near downtown.
Just so you know, there are more trails close to downtown. Just hop into a local running store or ask someone for a nearby park. For now, we’re going to head out of the city area and start looking at some more areas.
Multnomah Falls – this area is well known for the Falls itself and worth a visit on its own. However, the trail to the top of the Falls
Elevation profile (feet vs miles) for Multnomah Falls to Devil’s Rest loop
connects to a large number of well kept hiking trails that offer a good amount of elevation and a mixture of difficulties. Check out the elevation profile on the right for a recent run we did that started at the base of Multnomah Falls and continued up in a loop to Devil’s Rest and back down to the other side of the Falls…
Dog Mountain – This is actually located on the Washington side of the Columbia River and around 45 minutes to an hour from Portland. This great run (or hike) boasts about 3000 feet of gain in the 3 miles to the top. Some fantastic views of the Columbia Gorge makes this a good choice for a summer or early fall trail run.
Mt Hood – We can’t leave Mt Hood off of this list as it’s relatively nearby and…well, it’s a mountain! It’s covered in trail and parks and has a huge variety of other activities year round. Check out the link for more information about where you can find trail runs in the park areas.
This is a good short list to get you started. Just keep in mind that you have more areas to the west of Portland, specifically the beach areas up and down the coast with some more amazing adventures waiting to happen in the state forests and other parks throughout the area.
For those looking for elevation in their trail runs, you’ll probably be looking east of Portland as north and south follow the interstate (I-5) and the flatter regions of the area (Willamette Valley).
Additional Trail Resources
With all of the runnable trails in the region there are some great resources and clubs that you can link up with or at least check out online to help you get the best trail runs in during your time near Portland.
Here’s a few that you should look at before heading there:
Portland has it’s fair share of great reasons to visit besides trails. Although lately it’s probably best known outside of the northwest U.S. for the show “Portlandia”, it’s got a lot of other things going on!
We’ve been talking about trails and parks and it turns out that there are a lot of other parks that are also worth visiting. From the Japanese garden to the International Rose Gardens you can find a lot of different plants, scenery, and other sights at the many parks throughout the city.
And it’s not all about adults and parks either – kids can find some awesome activities at the Portland OMSI. Be sure to check the site for activities, events, and specials before you head into town.
Looking for more places to visit and activities? Check out these popular sites for even more fun in the area:
As you get out of the city there’s even more to do in the mountains (all seasons), at the coast, and everywhere in between. You can find river rafting nearby, skiing, and more.
Food
There’s a huge number of great restaurants in Portland to choose from – we’re not going to try and list them here or this section would never end!
We have our favorites, but part of the fun is getting out and trying some new and exciting food.
In Portland you can find everything from amazing fresh seafood to Peruvian steaks and more.
Using apps like Yelp can help you find local eats that fit your style and budget, and for a great listing of some really high quality eats, check out the Eater guide for Portland.
Yum!
Breweries and Wineries
This is also nearly impossible!
Portland is home to a huge number of incredible breweries and there area many fantastic wineries in the Willamette Valley and in other areas of Oregon and Washington.
Again – finding an app like Yelp, Untappd, or similar may be the best way to go so that you can find what you are looking for.
We also recommend talking to locals and asking for their recommendation for a great place to stop.
Many of the breweries or taphouses in town also serve some great food.
And yes, we have our favorites, but we’ll keep that to ourselves…for now! If you’re really curious about where we stop for some amazing beers when we visit Portland just send us an email or leave a comment.
Travel Information
Portland is served by a major airport located right off of one of the large freeways that runs north-south (I-205). Flights a easy to find and the airport is fairly laid back and easy to navigate.
The train system also runs through Portland, if you’re interested in going north or south (say, to Seattle), it’s easy to find a seat and get going for much cheaper than a plane ticket.
Lodging
You have a wide choice of lodging – with Portland being a major city you can find anything from a shared room to upscale hotels and guest houses.
If you’re looking for something more personal or with more flexibility, you can try one of these (we recommend doing this for many reasons!):
We don’t have a personal recommendation for running shops in this area, but there are a few well known shops where you can pick up gear.
Just do a quick search for “portland oregon running store” and you’ll find several that can help you find what you need.
As always, we recommend getting your essentials before you leave town via Amazon or your preferred online (or local) shop so that you know you will be ready to go when you arrive!
Recovery or PT
There are a number of specialists in town including spas and gyms where you can set up massages, PT, etc.
Summary
If you have the opportunity to head to Portland and are at all interested in trail running you are in for a good time. We personally recommend renting or borrowing a vehicle so you can check out some of the areas slightly outside the city, but even if you are limited to the city or downtown area you’ll be able to hit the trails and enjoy the parks located in Portland.
With a ton of activities and non trail running attractions, you’ll find more than enough to keep busy and there’s a lot for non runners (family, friends, etc) to do and check out.
Questions or comments? Let us know here and we’ll get back to you.
Anyone looking at races in high temps that they aren’t used to?
You could probably learn a thing or two from this write up on personal heat training for the Western States.
We’ve all been in races where we felt like we were wilting or just plain dehydrated, but prepping for a 100 mile race in some intensely high heat is another thing all together:
With the Western States 100-Mile Endurance Run now only 16 days away, I’m in the throes of heat training. As most know, Western States is a very hot race, especially in the “canyons” section, and so it’s key to go into the event ready to handle temps well in excess of 100 degrees. I’m coming from Colorado, where we had our signature cool spring. Unlike those coming from other areas of the country, our natural conditions until now (it’s supposed to be 90 degrees today) have offered next to no opportunities for legitimate heat acclimatization.
That brings up a good point that people sometimes forget – acclimatization. Whether it’s heat or altitude or something else, it takes the body time to get used to the changes. You can’t just hit a new temperature area a couple of days before an event and expect your body to immediately adjust!
While I haven’t personally done training like this, I was interested in what it would take to help work your system over to prep for this type of heat:
Going into my Western States build up, while I knew sauna time would be a critical aspect, I didn’t realize how physically hard it would be. The actual time in the sauna isn’t what’s so hard; it’s how I feel the next day. More on that in a second. When I go into the sauna, it’s always with about 50-60 ounces of ice-cold water in hand. And I always make a point to drink both bottles while in the hot box. I try to pace myself so that I’m drinking at an even rate for the whole time in the sauna and take that last sip just seconds before leaving. I also make a point to take an S!Cap afterward to help replace lost electrolytes, and I have found that the S!Cap does make a difference. Heat Training for Western States
Getting the water back into your system and those electrolytes is very important for both safety and recovery.
I don’t think I’ll be jumping into a race like this any time soon, but check out the link on the article above for more information about the effects of the training.
Looking for a trail run in the Breckenridge, CO, area?
You’re in luck – although the first race has already passed. So, now’s the time to get signed up and get some miles logged in an amazing area.
Having run through some of the trails nearby and hiked in the Breckenridge neighborhood, I would highly suggest looking into these events!
The trail series celebrates its 15th season this summer with six stops, each of which wraps through Breckenridge and surrounding forests. Although it’s a race format in design, competition is certainly not the sole purpose.
“It’s very open to all of the ages and very welcoming,” five-year series veteran Ksusha Shambarger said. “Offering different distances is also something that’s very helpful.”
Each race comes with a short and long course option, which makes the event enjoyable for runners at any level. The trails get progressively longer over the course of the season, capping off with the formidable 8K/14K finale at Carter Park.
Having a wide range of distances really helps draw a crowd – not just people that don’t normally run, but trail runners in between events that want to get out but maybe aren’t looking for a long distance race and many more.
Having the social aspect of these races is great and a fun change from the more serious races of the season.
With six races, the series aspect fosters a great social environment. Seeing familiar faces throughout a summer unites the local running community, building bonds and friendships between pounding the trail. This is what separates the local series from your normal one-and-done type format, and it is a big reason the event has continued to grow in popularity.
Ever wonder how some people end up getting into ultra running and what their running and training looks like?
An interesting study is Andre Blumberg – a man who was very over weight and has recently completed some incredible races on a training schedule that most people would consider fairly bizarre.
It goes to show that the best way to train is to find what works best for yourself, but it doesn’t hurt to find out about others and see what they are up to…
Here’s some more background on Andre:
In 2009, Andre Blumberg was partying at the legendary Spanish nightclub Space Ibiza, getting jiggy with his 100kg-plus physique and overindulging in food and alcohol.
Almost exactly seven years later, on May 28 this year, a much trimmer Blumberg crossed the finish line of Germany’s longest non-stop running race, the 320km WiBoLT Ultra from Wiesbaden to Bonn.
Impressively, he finished in third place with a time just over 67 hours. More amazingly, it was his fourth race of more than 200km in seven weeks, the four races making up the 1,008km Millennium Quest. He’s one of only eight people to have completed the Quest.
Now, this is certainly an outlier, but it is still impressive to see what can be accomplished when properly motivated. Just the numbers alone on his finishes are impressive.
What I’m always interested in is what people are doing, and using, in order to get these types of results.
“Over the years and learning from many ultras, I have come to rely on certain kit,” Blumberg says. These include: wearing two pairs of socks to prevent blisters (Drymax socks worn over Injinji toe socks); applying anti-chafing cream (Gurney Goo from New Zealand); a strong and reliable headlamp (Lupine Lighting from Germany); and a good pair of trail shoes that suit his wide feet (Hoka Bondi B, Altra Lone Peak, Altra Olympus and Inov-8 Race Ultra 290).
During the race, he consumes mostly liquids, usually energy drink powder mixed with water. As the race wears on he likes soups and – a combination discovered on the Quest – pasta with alcohol-free wheat beer.
Nothing there that is too surprising, at least in my mind. Some good gear and a more liquid based diet during races to help with ease of calories absorption and nausea.
How about fitness and training?
Getting between seven and nine hours of sleep every night makes a huge difference in recovery, Blumberg says. He also ices his ankles, uses a foam roller and does active recovery (low-intensity exercise like brisk walking rather than complete rest) to keep the blood flowing. Eating fresh and healthy food – Blumberg likes salad – and hydrating well can make a big difference in recovery speed as well. He also takes an amino acid supplement (both during the race and after) to aid recovery.
Seven to nine hours of sleep every night is something I rely on, not just for recovery but for general health. I usually am closer to 7 but during allergy season and after races I can certainly sleep for longer periods if given the chance.
And as always, a strong mental game is something that cannot be overstated, especially in the world of ultra running. Some people can grin and bear it, while others need different coping mechanisms. However, the commonality is getting out there and having a plan to help yourself finish those long miles…
This short article will help you in you’re in a slump, need a new trail, or are somewhere new and just need to get out and about.
There’s been a lot of great articles written about this, although I think that trails represent a bit different situation than just regular road runners.
We found several good articles, but we liked a lot of what this one had to say:
Local trail runners obviously know the trails in the area. They’ll know the steep ones, the flat ones, the rocky and the rutted, as well as what trails are ideal in different weather and different times of year. To find local trail runners, ask around. You might be surprised to find your neighbor, your son’s teacher or your friend’s friend is a trail runner.
So true! talking to runners you see, asking around about who runs and where, can really pay off! Whether it’s people in a store, at work, or anywhere else, you’d be surprised what you can find out by simply asking – I know I’ve been happy several times when I started chatting with a stranger and ended up finding out about a cool run in the area.
Trail running clubs, and even road running clubs, usually have weekly group runs on trails. Most are friendly, casual, and made for all speeds and levels of runners, where no one will be left behind or lost. (Some clubs have speed-oriented runs, in which case the group run will be labeled as such.) Running specialty stores also host runs, often on trails, and many areas have trail running “meet-ups.” Search online for “group trail run” and the name of the town or region and you should find some options.
This. Getting in touch with a local store or club is a great way to find groups and run. This is a go to if you are new or visiting and want to find out where a trail head is.
We’ve done this in places like Breckenridge, where we walked into a sports store and just started talking to the guy behind the counter. 5 minutes later we had a great 20 mile trail run that we never would have known about otherwise.
It may be obvious to do a web search for nearby trail runs. But consider also searching for hiking and mountain biking trails in the area. Sometimes there’s more information on hiking and mountain biking trails than for trail running, and those trails may very well be prime for running.
Using hiking trail website and books was actually how we got started finding trails to run on – I highly recommend this as well although there are more running-centric websites and guides out there these days.
Finally, a quick top 5 from the same article above is a good reminder on your best bets for finding a good trail to run:
It appears that there will soon be a pretty interesting intersection of technology and the trail running world – and many other niche sport areas.
Moosejaw, an online reseller of outdoor goods, has put together an interesting experience for it’s customers that is something we would ideally like to see more of in the future.
While full on video isn’t necessarily needed, it’s a pretty awesome feature that we’re looking forward to check out:
The Moosejaw Virtual Reality App offers a unique experience, delivering breathtaking interactive landscapes filmed with 360-degree cameras in Moab, Utah. In a bold move, Moosejaw has put substantial development behind the project and is hoping to see 100,000 downloads to engage outdoor consumers in a whole new way.
These experiences are legit. World famous climbers helped with the rock climb shoot, the trail running video follows a rad trail in southern Utah, and the hiking one sets up camp on an awesome red rock ledge. Each is three to four minutes long and can be enjoyed, according to Moosejaw, “while still in your underwear.”
This is a great example of technology being used by a company to help drive traffic and customers but done in a way that benefits us too. We would all love to see gear in action – from shoes to packs, to see how it actually looks and handles while in use on a real person. Seeing something in a store or webpage is nice, but it’s another thing to see it out on the trail being put to use.
The video is clear, the gear is high-end, and it truly makes you want to book a flight to Utah. For an even more immersive experience, grab a Moosejaw Google Cardboard (free at Moosejaw.com with any purchase), slide your phone in the back, and look through the lens at a three-dimensional southern Utah.
The Virtual Reality App was launched as a fun engagement, but also as a unique vehicle to show the company’s 2016 Summer Catalog, which reflects its bigger investment in the gear category and the launch of the Moosejaw clothing line. Moosejaw Launches ‘Virtual Reality’ Outdoors App
Seems like a good reason for us to hop over to Moosejaw and see if there’s something we need…or want – a free Google Cardboard viewer sounds like fun and a 3D look at this app would be great.
We’re looking forward to more retailers offering options like this for gear from many different areas. The possibilities are endless and it seems like a great way for the average runner, and especially those far from a store, to get a good look at gear as it is being put to use.
Ok, summertime is pretty much upon as and although a lot of trail runners are looking at the calendar and thinking about what events they can schedule in during the coming months, some of you will probably be heading out for vacations with the family or friends.
Sometimes this can mean an exciting chance to get out there and find new trails. However, at times it can mean an unwelcome trail-less trip where you feel lethargic.
I’ve run on beaches many times throughout my life and would never approach it as something I would call “fun” for long periods of time. But – this can be a terrific workout and a way to get a leg burning workout if you don’t have any elevation around you.
Easy is just about the only way to go when you hit the beach for a longer run. According to an article in Experimental Biology “running on sand requires 1.6 times more energy expenditure than does running on a hard surface”.
In layman’s terms that means it is harder and burns more calories! Who doesn’t want their run to burn a few more calories, especially while on vacation?! But of course all that extra effort means we need to know a few things to prevent injury and serious muscle soreness.People frequently asked me about beach running during our time in Miami, so here are a few reason to hit the beach for a run and a few tips to make it more enjoyable.
This is a good point – going out and hitting your hardest pace probably isn’t the greatest choice for the beach, and you likely wouldn’t be able to maintain it anyways. So, take advantage of the terrain and slow it down a bit to keep your stability and enjoy the tougher and flatter run.
“There’s more drag on your feet as you’re doing that training, so when you’re in an environment where there’s not that drag, your legs will not fatigue as easily, ” according to Dr. R. Amadeus Mason, a team physician for USA Track and Field. Beach Running: The Ultimate Calorie Blasting Workout – RunToTheFinish
More drag is something I think about when I’m running down a muddy trail in the spring time or after a summer rain – maybe I’ve now found the way to justify beach vacations as a training tool!
In 2 days there’s a Global Running Day! Raise your hand if you had no idea that this was even a “thing”… Ok, hopefully it’s not just me!
That said, this looks like a great opportunity to get out and run as well as introducing and motivating other people to do the same. It doesn’t have to be anything big, just running around the block or whatever feels good will do the trick.
We’re looking forward to getting out on Wednesday and maybe even running on a road or sidewalk instead of the trails – a little higher chance of seeing others that way
On June 1, 2016, runners all around the world will celebrate running by doing what we do best- Running! So far more than 1.9 million runners from 155 countries have pledged to participate.
While this event will get runners outside or on the treadmill doing what they love, it has an even greater purpose. Global Running Day is asking for runners to pledge to run on Global Running Day. The event also seeks spread the awareness as a fun, family oriented activity to get more than 1 million kids to run on Global Running Day as well.
According to Global Running Day, “the key is to share your passion for the sport and to inspire others to get moving”. This is an issue of ever growing importance as modern comforts made sedentary lifestyles a commonplace. Join 1.9 Million Runners for Global Running Day – Run Infinity
Are you going to be out? See if you can get a coworker, friend, or family member to join you for a short run!
If you’re looking for a run in the Washington DC area and want to get away from the busy roads of the downtown capitol area, you’ve luckily got a few choices.
While we haven’t yet run a trail ourselves in that exact area, we did come across this quick trail assessment that just might help you out:
A complete natural escape from the busy streets of Washington, DC. The rugged and rocky terrain of the Valley Trail – South, and the smooth horse trail of the Western Ridge Trail, make for a solid run in the middle of the nation’s capitol.
I'm sure that by now everyone has heard at least once that the 2016 
Ever wonder how some people end up getting into ultra running and what their running and training looks like?
