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Index
Introduction: My Journey from Road to Trail
Train on Trails
Chapter 1: Become a Trail Runner
Goal: Adopt a trail runner’s mindset
Why Bother Running on Trails?
Road or Trail? The Answer: Do Some of Both!
The First Step: Think and Act Like a Trail Runner
6 Ways to Adopt a Trail Runner’s Mindset
What Are We Talking about When We Talk about “Trail Running”?
5 Ways to Find a New Trail Near You
The Single Best Piece of Trail Running Advice I Ever Got
How to Talk Like a Trail Runner
Chapter 2: Gear Up for the Trail
Goal: Get the trail-specific clothing and gear you need, but keep it simple
Shoes: Your Biggest Investment
A Brief History of Trail-Running Shoe Trends
5 Tips for Buying the Right Trail Shoe
Clothing: The Essentials
Some Less-Essential Add-Ons
Hydration Systems
Cheap Trail-Running Gear in Your Kitchen Cupboard or Closet
Other Devices and Tools
Your Independent Running Store: A Community Treasure
Chapter 3: Build Your Base
Goal: Run well and consistently, adding more miles on trails
How to Build (or Rebuild) Your Trail-Running Base
How to Structure Your Base-Building Week
What Happens to Your Body as You Build Your Base?
Find Your Inner Tortoise During Base-Building
When and How to Run Hard and Fast During Base-Building
Running Form 101: Dos and Don’ts for Proper Running Mechanics
Cross Training During Base-Building
Real-Life Ways to Find More Time to Run
Chapter 4: Conquer Hills and Navigate Gnarly Terrain
Goal: Get up, down, and through whatever the trail presents
Mentally Prepare and Adjust for All Types of Trail
6 Ways to Psych Yourself Up and Stay Positive on Steep and Rough Terrain
Uphill Technique
Can’t Decide Whether to Run or Hike? Try the Hat Brim Trick
Downhill Technique
Workouts for Hill Practice
Getting Technical: How to Handle Sloppy, Rough Terrain
When the Going Gets Too Rough: Knowing When to Turn Back
Chapter 5: Conditioning for the Time-Crunched Trail Runner
Goal: Develop an efficient routine of supplemental exercises to run better and prevent injury
Dynamic Stretching
Core and Arm Conditioning
The Gift of “Birthday Push-ups”
Lower-Body Conditioning
Don’t Let These Injuries Ruin Your Trail Running
Conditioning for Cool Down
Some Is Better than None
Be Safe and Healthy on Trails
Chapter 6: Stay Safe and Minimize Risks on the Trail
Goal: Know where you’re going and how to handle potential threats
Don’t Get Lost, but Leave Clues Just in Case
Be Aware: Listen as Well as Look
How to Handle Animal Encounters
Cell Phones on Trail Runs: A Blessing and a Curse
Prepare for Severe Weather
What If You Get Hurt on Your Trail Run?
Tools to Stay Safe: My Gear Lists for Trail Runs
Chapter 7: Refuel and Rehydrate for Optimal Trail Running
Goal: Learn the best ways to eat and drink before, during, and after trail runs
Mangia! Mangia!
How to Eat Healthy Every Day without Deprivation
8 Principles for Healthy, Balance Eating
What to Eat for Shorter Training Runs
What to Eat for Longer Trail Runs
How Many Calories Do You Need on Your Trail Runs?
Hydration and Electrolytes: A Delicate Balance
What to Eat Right After Your Run
2 Serious Hydration Mistakes to Avoid
What about Sports Drinks?
Check Your Blood and Get Enough Iron
Chapter 8: 6 Common Trail-Running Troubles to Avoid
Goal: Learn how to prevent and troubleshoot typical problems on the trail
Blisters
Chafing
Cramping
Diarrhea
Upset Stomach and Vomiting
Gear Malfunctions
How to Pee, Poop, and Deal with Your Period on the Trail
Race on Trails
Chapter 9: Choose Your Races and Plan Your Season
Goal: Find and plan for one or more races that inspire and challenge you
Why Race on Trails?
What Makes Trail Races Special
How to Choose Your Trail Races
Shorter Distances: 5K to 10 miles
Where to Find, Research, and Register for Races
Medium Distances: Half-Marathon to Marathon
Vertical Ks and Skyrunning: Brutally Steep and Extra Slow
Ultra Distances: The 50K and Beyond
Putting It All Together to Plan a Training Season
Chapter 10: Train Specifically for Your Race
Goal: Develop a training cycle to build and sharpen for a goal race
It’s about the Journey: Be Process-Oriented
The 4-Step Process to Train for Trail Races
Beware of Others’ Training Plans
Enhance Your Fitness and Increase Your Volume
“What Should My Total Weekly Mileage Be?”
Prepare Specifically for the Conditions of Your Race
How to Prepare at Sea Level for a High-Altitude Race
Chapter 11: Put It All Together for Race Day
Goal: Plan and execute a race in a way that makes you proud and fulfilled
6 Steps to Taper Right
Set a Range of Race-Day Goals
The Taper Crazies and Pitfalls to Avoid
Plan Race-Day Refueling, Hydration, and Gear
Get to the Starting Line Stress-Free
Checklists for Race Day
How to Pace a Trail Race
All About Aid Stations
Race Etiquette 101: “Don’t Be That Guy”
What to Do If You Go Off Course
Congratulations on Your Finish! Now What?
Become an Ultrarunner and Find Adventure on Trails
Chapter 12: Ultras: The Twenty-First Century’s Marathon
Goal: Learn about the sport of ultrarunning and what it takes
The Lure of Going Longer
What It Takes to Be an Ultrarunner
6 Ways Ultras Are Different from Shorter Races
Learn by Volunteering, Crewing, and Pacing
12 Inspiring Ultrarunners to Know
Chapter 13: Go the Distance in Ultra Trail Races (50K to 100 Miles)
Goal: Train wisely and develop strategies to finish the longest race of your dreams
How to Adapt Your Trail Training for Ultra Distances
A Sample 70-Mile Peak Week for Ultra Training
It’s (Almost) All in Your Head
Know When to Tough It Out and When to Quit
Nighttime Running and the Sleep Monsters
Get Ready for Race Day: Drop Bags and Crews and Pacers, Oh My!
How to Make a Pace Band
10 Ways to Know You’re an Ultrarunner
Chapter 14: Keep Your Trail Running Fresh and Fulfilling
Goal: Train smart and avoid burnout to run long for life
Avoid Burnout and Overtraining
Give Back to the Trails
Run Trails Long and Strong No Matter Your Age
Appendix: Recommended Resources and Further Reading
Endnotes
Acknowledgments
About the Author
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