Trail running is quickly becoming one of the most popular sports in the outdoor industry. Barely recognized as a sport a few years ago, trail running was viewed as a speedy alternative to hiking. However, with the emergence of ultra-distance running on trails the prestige that comes with winning a trail race has increased tremendously. As trail running becomes more mainstream, it is important that you as a runner remember a few crucial bits of nutritional information that will make any trail run all the more enjoyable.
Hydration: The Key to Performance
Proper hydration is at the forefront of any activity you plan to participate in. If your body is in motion, then you need to make sure that you are hydrated. Water is essential to the human body. 60-70% of our body mass is water, up to 90% of our brain mass is water, and up to 75% of muscle tissue is comprised of water. Water is also the main component of blood – the important carrier of glucose, oxygen and other nutrients. In general, your body loses 64-80 ounces of water daily through urine, feces, sweat, skin, and expired air. This water needs to be replaced by daily fluid consumption of 64-80 ounces. Another, albeit much less scientific, way to determine daily fluid requirements is to evaluate your urine. Dark and concentrated urine is indicative of inadequate fluid intake. Urine should be pale yellow to clear, and copious. Trail running is a four-season sport. You can run in practically any weather condition, on virtually any terrain.
In warm weather, the only way to ensure that you will not become dehydrated is to stop it before it happens. When you are thirsty, you are already dehydrated. That is why it is important to properly hydrate before any event. The cliché eight glasses a day does not take into account your standard active athlete. If you are training in the heat, you need not worry about how many glasses you are drinking but rather concentrate on drinking periodically throughout the day. Keep a water bottle close to you at all times and sip from it continuously. This will ensure that your cells with be maximally hydrated at the start of any workout. Although water is great to be drinking if you are planning on sitting still all day, if you are active you should be hydrating with a carbohydrate solution, preferably one with anywhere between 6-8% carbohydrates. This will ensure that your body not only gets the hydration it craves but also that it maintains the right amount of electrolytes. During the trail run itself, focus on continuing to sip continuously from your water bottle. It is best if you can either run with a handheld water bottle or find a comfortable hydration pack. Weigh yourself before and after a hot weather workout to ensure proper rehydration. For every pound that you lose while running, rehydrate with 24oz of liquid or 150% of your total water loss. In the cold you need to remember that you still have to hydrate. Your hydration needs in cool weather are just as important as in hot weather. You will not feel like you need to drink as much liquid; however, you still need to avoid becoming dehydrated. While you won’t be losing as much liquid through perspiration, you still need to have liquid on hand, especially if you plan to run over thirty minutes. Try to drink every ten to fifteen minutes to ensure that you avoid becoming thirsty.
Choosing the right liquid is critical to your hydrating success. Find a carbohydrate drink that will sit well with your stomach and budget. If you are racing, train with the drink that will be provided on the course, since that will be what you will drinking once you get out there. Find an electrolyte containing beverages with 4% to 8% carbohydrate. Drinking a 10% carbohydrate solution can potentially cause gastrointestinal issues, which can be considerably uncomfortable regardless if you are training or racing. The high sugar content can slow the release of fluids into your intestine and delay the rate of absorption. With a 4-8% combination of carbohydrates your body is able to absorb a proper balance of electrolytes which is recommended for any events lasting longer than an hour. Though beverages with caffeine provide hydration, they are not the best choice as excessive caffeine consumption may interfere with sleep patterns and will have a mild diuretic effect. Try to limit your intake of these liquids throughout the day especially if you are planning on a long distance trail run.
Get the Gear: Finding the Right Hydration System
If you are just getting into trail running you need to find the hydration system that will work best for you. This can take time and will only improve with experience, so be patient. For a long distance training trail run, find a hydration system that is lightweight, comfortable and will be able to carry enough liquid to meet your hydration needs. Personally, I prefer to run with handheld water bottles, because holding the water bottles reminds me of the need to drink. If I run with a hydration pack, I find myself becoming consumed in the run and forgetting to drink. However, by holding the bottles I have a constant reminder that I need to stay hydrated. The only downside to carrying water bottles is that you have something in your hands. This can become a problem on a long distance run when your body becomes fatigued and the last thing you want to do is hold onto a multi-pound water bottle. That is why running with a pack can be an advantage.
In the beginning, hydration packs were cumbersome and not worth the discomfort that they brought. However, in recent years that has changed as the outdoor industry has consistently improved on the lightweight, comfortable hydration pack. In cool weather conditions a pack is ideal. When you first start out running more than likely you will be wearing excess clothing. Shedding a few layers with no where to stash them can be a problem; however, with a pack you can easily stuff them away. Then if the weather turns malo you can just pull them back out. Also, since more than likely you will not be drinking as much liquid you can better regulate how much liquid you are carrying by how much fluid you put into the bladder. If you enjoy running with a hydration pack in warm weather, look for one that will be able to keep your back cool. The main problem I found with early hydration packs was that they trapped the heat expelled off your back. I found myself loosing an enormous amount of liquid from the sweat caused by the rubbing of the hydration pack and my back. Either choose a hydration pack like the Patagonia Houdini Hydration Pack that has mesh shoulder straps and an air flow system or use a lumbar pack like the CamelBak Alterra Hydration Pack to remain cool and hydrated in the hottest of conditions.
Watch Your Calories: You Need Fuel!
If you are planning on running over an hour then you need to make sure that you take into account your nutritional needs as well as hydration needs. Your body size and the activities you choose will determine how many calories you need to consume while exercising. Typically, most experts recommend that athletes eat anywhere from 100 to 150 calories per hour to maintain proper glycolic and caloric balances. Regardless of what type of food or gel you use for fuel delivery, carbohydrates remain your best source of energy for training and racing. Remember not to shun real food for synthetic food options. Fig Newtons, Banana, Peanut Butter sandwiches and Larabars are all great options that can be easily packed into a hydration pack or carried on a trail run.
As your body pushes the limits, make sure that you are providing it with the right fuel for the job. To sum up, staying properly hydrated throughout the day is crucial to your workout success. Find a 4-8% carbohydrate drink that your stomach can tolerate if you plan to be running longer than an hour and plan to consume 100-150 calories per hour of exercise. Finally, experiment with different hydrating options until you find a hydration system that works for you. Everybody is different, but taking the time and finding the right way to stay hydrated and fueled will yield major advantages for any athlete in any discipline.
If you haven’t tried trail running yet, go ahead and move that to the top of your list. This is best running you will find anywhere. Take away the neighborhoods, the cars, the people, and everything else that you’re used to seeing and enjoy a little nature for once.
Finding some good trails to run is probably easier than you think. Most parks have miles and miles of trails that are available for runners to use. A lot of state parks have a good 5 to 8 miles of solid trails, which is plenty for a good workout. If you have a state park nearby, or between home and work, then there you go, just pack your shoes.
If you are not used to running trails, there are a few things you need to expect. First of all, it’s harder. Unlike roads and sidewalks, trails are not flat, not by a long shot. There are usually two kinds of trails at parks you’ll see, nature trails and hiking trails.
Nature trails are the friendly ones. They are well groomed, wide, and pose little threat to anyone using them. If you’re just starting out, try and find one of these, think of this like the bunny hill when you start skiing. Odds are, you’ll find these trails closer to the campground.
If that sounds too easy, check out the hiking trails. These are not flat, and you’ll encounter more obstacles here as well. Hiking trails are mainly designed for, well, hiking, but that doesn’t mean you can’t run them, it’s just a little harder. You will have to be a little more careful here, be mindful of slopes, roots, stumps, branches, and other things. If you lose your focus here you just may end up face down in the dirt.
You will get better results from trail running as far as cardio is concerned. With the added difficulty, there is no question you will get a better workout. Climbing hills and changing up your speed will make your body work that much harder than on your average sidewalk.
Take it easy the first time you go out, trails are not built for sprinters; they’re built for endurance training. Running 5 miles on a trail takes a lot more effort than running 5 miles on a road. This is an excellent training tool if you have access to it. Keep an eye out for parks nearby, it will give you a great workout and lots to look at while you’re doing it.
Trail running is a sport that is growing in popularity every day, particularly in the mountainous regions of the US and along the Pacific coast. Trail running offers a different challenge than road running and has the added benefit of enjoying the solitude of nature.
Trail running can be an exciting way to mix up a stale running routine. Try hitting a trail instead of the road once a week as a way to keep your fitness habits fresh. Trail running can also be used as a type of cross training. Sure, they are both running, but a challenging trail will make you feel like it is an entirely different sport.
Trail running takes place along rugged surfaces – how rugged depends on the trail you choose. Mountain paths, urban running trails, and backcountry treks are all forms of trail running. Some running trails are quite similar to road running; the scenery is really the only thing that changes. But, other trails afford you nearly complete isolation where you may find yourself hopping across rocks in a stream or scampering and clawing your way up a steep hill.
Because trail running is inherently different from road running it should be approached differently. If the terrain is quite rough you should consider investing in a trail running shoe. These aren’t really necessary if you are just running along municipal trail systems but are very beneficial, even essential, for very rugged conditions.
Prepare for a trail run the same way that you would for a short hike. More preparation will be necessary for very coarse terrain in remote locals. Even veteran trail runners can find themselves in trouble because of unexpected conditions. Plan ahead for food, water, and potential medical needs. Also, be sure to follow safety precautions.
Trail running presents different variables and difficulties. With that comes a fresh sense of accomplishment and serenity. Whether you are going onto the trails for the first time or you are an avid trail runner, be smart and enjoy what trail running has to offer.
Safety and Preparation
For Trail Running
Trail running is a terrific way to get in shape while enjoying the great outdoors. Make sure to do it safely and with the proper preparation. The following guidelines will help you to make the most of your trail running experience:
Start Slowly – Just as you wouldn’t advise a beginning runner to start out with ten miles a day, you shouldn’t start with a hefty trail run. Acclimatize your body and feet to the different terrain by beginning with less rugged trails for a shorter amount of time. Gradually work up to the tougher stuff.
Watch Where You’re Going – Trails have more obstacles than roads so you must pay more attention. You don’t want to be looking at your feet with rocks, roots, logs, and branches up ahead. Keep your head up so you can avoid stumbling over obstructions, especially when running downhill.
Fuel Your Body – When you are in the backcountry the only food and water you’ll get is what you bring with you. Carry an energy bar or two (or gel) and some water, taking small sips as you go. If you’ll be gone for awhile, some trail runners prefer a trail mix.
Proper Attire – Watch the weather so that you will know the conditions you’ll be facing. The weather can often change unexpectedly, especially at higher elevations, so you’ll want to be prepared. Take along a light water repellent jacket, a hat, and some sunscreen. Make sure you are wearing the correct trail running shoes and make sure your laces are tied. (You’d be surprised how often people trip because they forgot to double knot their laces.)
Keep in Touch – Know where you are going before you get there. Try to run with a buddy when possible. If you do go solo, tell someone where you are planning to run and when to expect you back. If you run into serious trouble, it will give a starting point to find you. You can go to www.nps.gov for maps of national park running trails or plan your route at www.usatf.org.
Run for Time Instead of Distance – Plan on running for a set amount of time rather than for a set number of miles. Running on trails is a lot slower than running on the road. In fact, running over steep hills and difficult terrain can double the time it takes to cover a mile. “Experienced trail runners cover about six mikes an hour,” says Scott Jurek, seven-time winner of the Western States Endurance Run. “Less-fit runners should target four.”
Follow these tips for happy trails wherever you run.
1.Run tall.Running, especially uphill, can be exhausting, but if you bend under the effort it’s more difficult for the lungs to do their thing. On the uphill, keep an eye at the crest or a few yards ahead, not at your feet. If you’re gasping, slow down and pump your arms a little, or if you need to, walk, while keeping your posture tall. Even elite runners will walk a steep hill.
2.Shorten your stride on the way up. And plant your entire foot; climbing on your toes kills your calf muscles. Jump over obstacles. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous.
3.Be loose on the downhill. Stop braking and allow yourself to fly a little, throwing your arms to the side. But don’t flail. If you lose control, slalom from side to side like a skier. Don’t lean back or dig in your heels to brake (a guaranteed butt slide). Instead, land quickly and lightly.
4.Plot your moves. View the trail like a chessboard. Plan your steps around bumps, dips, soft sand and fallen trees yards before you reach them.
5.Focus on time, not distance. Don’t expect to match your road PR.
6.Diminish your risks. Run in pairs or let someone know where you’re going and when you’ll be back. Take plenty of fuel and fluid, a lightweight jacket and a cell phone, which won’t always get a signal in the mountains, but might. Uphill runners yield to downhill runners. Yell “trail” well in advance of passing another runner or hiker.
7.Find your balance. Slippery downhills let you know what your legs are made of. Build them up between trail runs with weighted squats and lunges, and build your balance using wobble boards.
8.Keep your bearings. Things look different coming back than going. Pause to look around when two or more paths diverge from the one you’re on. Look at trail signs and identify rocks, trees or landmarks on the horizon.
9.Leave no trace. Even in races, trail runners stow empty wrappers and wouldn’t dream of dropping cups like road racers. Stay on marked trails, don’t cut switchbacks and go through, not around, puddles to prevent erosion.
10.Feel like a kid again. Crank it on the downhill, hoot and holler, jump into a stream.
In warm weather, the only way to ensure that you will not become dehydrated is to stop it before it happens. When you are thirsty, you are already dehydrated. That is why it is important to properly hydrate before any event. The cliché eight glasses a day does not take into account your standard active athlete. If you are training in the heat, you need not worry about how many glasses you are drinking but rather concentrate on drinking periodically throughout the day. Keep a water bottle close to you at all times and sip from it continuously. This will ensure that your cells with be maximally hydrated at the start of any workout. Although water is great to be drinking if you are planning on sitting still all day, if you are active you should be hydrating with a carbohydrate solution, preferably one with anywhere between 6-8% carbohydrates. This will ensure that your body not only gets the hydration it craves but also that it maintains the right amount of electrolytes. During the trail run itself, focus on continuing to sip continuously from your water bottle. It is best if you can either run with a handheld water bottle or find a comfortable hydration pack. Weigh yourself before and after a hot weather workout to ensure proper rehydration. For every pound that you lose while running, rehydrate with 24oz of liquid or 150% of your total water loss. In the cold you need to remember that you still have to hydrate. Your hydration needs in cool weather are just as important as in hot weather. You will not feel like you need to drink as much liquid; however, you still need to avoid becoming dehydrated. While you won’t be losing as much liquid through perspiration, you still need to have liquid on hand, especially if you plan to run over thirty minutes. Try to drink every ten to fifteen minutes to ensure that you avoid becoming thirsty. 
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.jpg "Leave the city behind, take your running to the trails")
Trail running can be an exciting way to mix up a stale running routine. Try hitting a trail instead of the road once a week as a way to keep your 
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