Trail running tips

Juz what we need before next week NF100

http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511-0-13095-0,00.html

TRAIL TIPS FROM BUZZ

"A technical descent separates the real trail runners from the road runners," says trail legend Buzz Burrell. Whether running downhill or weathering a storm, Burrell has tips to help you get the most from your off-road running.

By Lisa Jhung

PUBLISHED 03/20/2009

Fifty-eight-year-old Buzz Burrell is a bit of a trail running legend. The former record holder for the Colorado Trail and the John Muir Trail is known for his adventurous spirit as much as his endurance prowess. The Boulder, Colorado resident prides himself on running trails where no one has run before, and has explored places like Peru, Bolivia, Tibet with not much else than running shoes.

The manager of the LaSportiva Mountain Running Team, and a principle of the Boulder Trail Runners Group, Burrell shares his knowledge and passion for the sport with runners of all levels.

Here are some of Burrell's tips on getting the most from your trail running.

What should someone bring with them on a 45-minute to hour-long trail run?

Nothing, unless it's hot and dry. Then bring a 20-oz, hand-held bottle or a single bottle fanny pack (personal preference). You're not going to run across Tibet, you're just going out on your local trail.

The only difference between heading out for a short road run vs. a short trail run, is I strongly recommend trail shoes instead of road shoes. This suggestion applies strongly to the next two questions as well! I'm shocked at the number of people I see on trails wearing their usual road shoes—the parameters and needed features are totally different. You wouldn't drive your Prius down a 4WD road, would you?

What should someone should bring with them on a 2- to 3-hour trail run, or a 5- to 6-hour hike/run outing?

The simple answer: Bring food and water needed for the time one is exercising. Hydration is essential, as is food. The rest of what you read about being necessary is optional.

However, in certain circumstances, the following may be highly useful (or not):

• Photon light (aka "Micro-Light") - These are tiny LED lights weighing 1/4 oz; they should be put in your fanny pack and reside there until the day you accidentally do not get back to the trailhead until after dark; you can't run a trail with these, but you can walk, which is way faster than crawling back on your hands and knees, feeling your way.
• Windbreaker: If a storm comes up, a super-light (like, 3 ounces) won't keep you dry, but will keep you alive until you make it back to the car. It should wad up into the size of a sports bar. Note: The criteria for gear selection for a trail run is NOT to keep you comfortable during a major storm; If the blizzard or thunderstorm hits, you get the heck out of there. Quit, go home, come back again another day. The above two items will help you do that.
• Map: If you are taking trails you are not familiar with, bringing a trail map is sort of obvious, but thought I'd mention it so you don't think I'm callous and insensitive.
• Sports bar: It's not a bad idea to keep one sports bar in your fanny pack. It will get so stale you'll never eat it ... until you seriously bonk, in which case you'll remember it, rip it open, and nothing ever tasted so good. Happens all the time, but on the road you can beg for food or go into a gas station; On a trail, grubbing for roots and berries just isn't enough.
• Money: This is probably my most clever suggestion. Bus fare. A credit card. If you get really lost, having some cash will make finding your way back to your car much more pleasant. I've gotten so lost before, I've spent the night in a motel in the wrong town entirely. Without my .2-oz credit card, I would have been sleeping under a pile of newspapers on a park bench. The motel hot tub was way nicer.
• First-aid kit: This is what you really don't need. Every book or magazine I've ever read has long lists of first-aid items, but those items are largely worthless. What's a band-aid going to accomplish anyway? For minor injuries, everything in that little kit can wait until you get home, while if you get seriously hurt, nothing in that kit can do any good; The only items that will help require medical training and, if you have medical training, you don't need to be reading this.

What are your tips for running technical downhill trail effectively?

A fast, technical descent definitely separates the real trail runners from the road runners. A fit road runner can compete effectively on uphill courses, as running uphill primarily requires great cardiovascular output, but downhills are a different matter ... they require skill. Some would say daring. Here are my tips:

• Relax: You're probably not going to get killed. Getting uptight ruins your form which doesn't improve your chances.
• Enjoy: "Joy" is an incredibly effective learning mechanism! Your body will learn what it needs to do when you open your senses and attitude with happiness.
• Form: Good form is always the same: don't overstride. Let your foot touch down under you instead of in front of you. Keep the tempo up and the stride short.
• Don't trip: When you practice the above three, avoiding rocks becomes natural and easy. Time will improve your ability to run tricky trails more than thinking about it will.
• Braking The ideal downhill trail running technique, of course, is the same as for all running: don't put on the brakes with each stride. This is much easier said than done. But keep it in mind; don't overstride, land with your feet under instead of in front of you, keep the turnover high. On very steep terrain, it is natural and unavoidable to use your quads and brake a little with each step. Don't worry about it (you'll pay for it the next day however).

What are your tips for running uphill on trails?

1. The mental game is huge! If you think you're bad at it, you will be. Be positive, embrace the uphill.
2. Note that uphill running is by far the easiest on your body! There is almost no impact, and the cadence is low. You will never get hurt running uphill, so relax and enjoy it!
3. The best suggestion for running uphill is the best technique for running downhill, for running flat, for running long, for running short: turnover, turnover, turnover. Don't lunge, keep your stride short and quick. Same as Lance Armstrong on a bicycle: use a lower gear and a higher cadence.
4. Just focus on lifting your knees; the rest of your leg stays relaxed and will follow.
5. Hunching over doesn't help either. Stay upright, lead with your chest, keep the steps short and quick. If it's a short, steep hill, swinging your arms can help.

Can you explain the bit about swinging your arms on short, steep climbs?

Look at the people running the Pikes Peak Ascent (13.32 miles, 11% average grade, 7,815' elevation gain!). They are using a quick, efficient stride—good turnover, arms at their side, really working it, but staying relaxed. Then look at the people running Mount Washington (7.6 miles, average grade 12%, 4,727' elevation gain)—the final 100 meters is "The Wall"—a 22% grade(!) they are pumping their arms furiously, fists swinging almost to head height in an effort to gain more force.

The longer climbs are about fitness and efficiency; the shorter climbs are about fitness and power.

When is it more efficient to power walk uphill?

It's more efficient to hike when the speed produced is greater than the effort required to run instead. That should be obvious, but the point is, don't be afraid to power hike; it's a valid, effective technique. The critical aspect is to decide when to hike and when not to; don't let it decide you. In other words, early on during an uphill effort, determine at what grade you are better off hiking, and implement it immediately. Then alternate on and off; like shifting gears on a bicycle, shift technique as needed at every grade change. Then you won't be reduced to walking up an easy slope at the end of a race.

Any pointers on choosing a trail race?

Same as choosing any other race: "Hey, it looks like fun!" (Hint: trail races are WAY more fun than road races! Definitely give one a try). The only meaningful caveat I would offer, is resist the urge to go real long. For some strange reason, American trail runners yearn to run longer rather than run faster. So they work up to entering 50 and 100 mile races. Give that a try after a few years, but for now, 10K to Half Marathon is enough fun for one day!