The Ultimate Guide to Trail Running and Ultramarathons by Robillard, Jason -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents Acknowledgments Introduction Section 1: The Basics

How To Use This Book Why Do People Run Trails? What Is A Trail? How Does Trail Running Compare To Other Activities? Trail Etiquette Trailcraft How To Find Trails Permits, Trail Fees, Parking, Rules, And Trail Logs Finding And Creating Trail Running Groups Taking Pictures

Section 2: Running 1012

The Art Of Experimentation Does Body Type Matter? Listening To Your Body Elements Of Good Running Form Run Efficiently Difference Between Road Running Gait And Trail Running Gait Uphill Technique Downhill Technique Breathing So How Do You Get Faster? Stretching And Rolling Foot Care Speedwork Treadmill Tabatas Fartleks Hill Repeats The Long Run Cross-Training Diet In General Supplements Food Before A Run Food During A Run Food After A Run What To Drink Food Taking The Barefoot Thing Too Far

Section 3: Trail Running Issues

Mud Snow And Ice Water Crossings Altitude Night Running Pooping Thermoregulation Clothing Sunscreen Gear Trekking Poles Shoes Illumination Beards Carrying Water Knowing Where To Find Water Water From Natural Sources Running With Kids Running With Dogs Encountering Other Dogs On The Trail Running With Cats Runner Personalities Training Run Conversations How To Get Rid Of That Annoying Training Partner Burning River Part I

Section 4: Safety And Survival

Preparing For Trouble First Aid Kit Survival Stuff Building A Fire Gps Map And Compass Natural Navigation Aids Cell Phones Personal Location Beacons Personal Protection Familiarity With Local Weather Patterns Checking The Weather Forecast Natural Weather Predictors What To Do In A Severe Thunderstorm Learning To Fall Falling Off A Cliff Dangerous Fauna Running During Hunting Season Hallucination

Section 5: Ultrarunning Basics

Ultramarathons! Are Ultras Healthy Or Dangerous? What Does It Take To Run Ultras? Don’T You Have To Be A Good Runner? The Different Race Options Choosing Your First Ultramarathon Learning About The Race Elevation Profiles How Much Do Ultramarathons Cost? What About Fat-Ass Races? The Difference Between Road And Trail Ultras Taking The Leap And Signing Up Coaching And Ultramarathons KIDS As Ultrarunners Burning River Part Ii

Section 6: Planning For Ultramarathons

Finding The Time To Train For Ultras Balancing Life Commitments Is There Such Thing As A Perfect Career For Ultramarathoners? How Do You Choose A Training Plan? The Inherent Problems With Following Elite Training Plans Or Research Give Me A Training Plan! Do You Have To Follow The Plan Religiously? Periodization Plan An Off-Season Race Strategy Aid Stations And Strategy Drop Bags Pacers Crew Running Becomes Our Lives

Section 7: Training For Ultramarathons

Learning When Things Are About To Go Bad Training Partners Course-Specificity Training Racing As Training Sleep-Deprivation Training Fasting While Training Gluttony Training Using Heart Rate As A Training Tool Overtraining Tapering Conquering The Hundred-Milers! Or Not.

Section 8: The Race

Prerace Routine Losing Weight For Race Day Race Etiquette The Race Experience Run-Walk Strategy Walking Technique Speeding Up Strategy Mental Checklist Shave The Junk Or Rock The ’Fro? Caffeine Electrolytes Upset Stomach Diarrhea Chafing After The Race Post-Race Depression Obtaining Sponsorship Solving The Ultra Puzzle