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TRAIL RUNNING: From Novice to Master

• Determining Your Needs in a Trail Running Shoe
• Exercises to Help Prevent Ankle Sprains
• If You Begin to Fall...
• Key Suggestions for Support Crews Assisting a Runner

Determining Your Needs in a Trail Running Shoe

How you plan to use the shoe is an important factor in shoe selection. Here are some important questions to ask yourself:

• How frequently will you run? If you use the shoes several days a week, you may want a pair constructed from more durable materials, or you may want to rotate between two pairs.
• For what duration will you use the shoes? If you run for more than two hours at a time, consider a shoe that provides additional cushioning in the midsole and more room in the toebox. The additional cushioning will provide more protection for the soles of your feet after hours of pounding on uneven surfaces. Much like on a long hike, you would wear a more sturdy, supportive shoe. Separate insoles can be purchased to replace the original insoles in a shoe. They provide more cushioning and protection in the heel, ball, and/or arch of the foot.
• Will you run through many streams and muddy areas? Select a shoe with water resistant or waterproof uppers.
• Will you run mostly in dusty, desert, or warm weather conditions? Select a shoe with optimum breathability.
• Are there a lot of steep hills? Look for aggressive traction on the outsoles. In general, "n"-shaped or convex lugs aid in uphill running, and "u"-shaped or concave lugs provide traction on downhills.
• Running on rocky terrain? Look for thicker outsoles that provide protection for the feet from rocks or other sharp objects.
• Do you need a hybrid shoe for both trail and road running? There is also a "running sandal" on the market, which features quick-dry materials and an open-toe format.
• Do you have or have you had overuse injuries from running? If you have experienced tendonitis, shin splints, fractures, or knee pain, you may require a shoe with additional stability and shock absorption.

Adapted from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books.

The main difference between trail-running shoes and road-running shoes is that trail shoes' soles generally have a much nubbier outsole, which provides better grip on hills and uneven terrain and protects the bottom of the foot from rocks and roots. This grip also assists tired legs in running up hills by preventing slippage. Trail shoes often have a wider outsole, which provides more stability to better handle uneven terrain, lessening the possibility of a twisted ankle.

Adapted from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books.

For Trail Runners: Exercises to Help Prevent Ankle Sprains

Band exercises
With your knees, feet, and ankles together, tie a rubber exercise band loosely around your feet. Pull your feet apart, then relax. Repeat 10 times. Next, tie the band around the feet with your ankles crossed. Push one foot out to the side and relax. Repeat with the other foot, then relax. Repeat 10 times.

Alphabet writing
Sitting in a chair, with one leg extended in front of you, use your big toe as a pen to write the alphabet in the air, moving your ankle to for the letters. Repeat three times with each foot.

Adapted from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books.

Falling on the Trail

If you fall on the trail, stay loose. Tensing the muscles and stiffening up makes the fall worse. The type of terrain may dictate how you choose to fall. Some runners use a tuck-and-roll method similar to that used by skydivers and martial arts practitioners. This method is useful as long as you are on ground where it is safe to roll a few feet. It may also be useful to land on the side of your body, letting your shoulder and thighs take the hit rather than your wrists, which are much more fragile. Some runners carry water bottles in their hands to break a fall and protect the wrists. You can use your arms as shock absorbers if there is a safe place to put your hands. In a fall you have little time to react. Most importantly, keep your body relaxed and try to avoid hitting sharp objects.

Falling Drills
One drill used in baseball training teaches you to jump to avoid obstacles. Practice on a mini-trampoline or soft grass, landing on your toes and in a slight squatting position to absorb shock. Try jumping with one foot in front of another to simulate a running position.

Log roll: The log roll is important in learning how to fall properly. Practice by lying at the top of a hill with your chin and arms tucked into your chest, then roll down 20 to 30 feet.

Shoulder roll: Kneel with your right knee and shin on the ground on a flat grassy area and your left foot in a slight lunge position. Then tuck your head and chin into your chest and roll onto the ground, leading with your right shoulder. You should eventually bring your feet under yourself to stand up. Then try it form a standing position. Practice these drills a few times a month, and falling safely will become second nature.

Adapted from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books.

How to Crew the Long-distance Trail Race

• Crewing and pacing are rewarding ways to be part of a team, even if you're not ready to compete. Support crews provide assistance at aid stations. They drive from checkpoint to checkpoint, preparing clothing, gear, food, water, motivation, first aid, or whatever else is needed at the time. Pacers run with the runner for various legs, usually in the second half of a race. All support team members must become very familiar with the course and plan strategy with the runner before the race. Before the race study the course; run parts of it. Study aid stations and course markings. Read the entrants' handbook and study the rules and other pertinent information.
  
• Organize the vehicle so that it makes sense to the athlete and everyone working out of it. Keep it clean and organized throughout the race so time is not wasted locating items.
  
• Schedule crew rest breaks. At least one crew member must be alert and well rested at all times. If there are only two crew members, plan to get little sleep. Crews should have a portable alarm clock.
  Find out what each runner wants at each aid station and when he or she expects to be at each station. Arrive at least 45 minutes ahead of schedule and be ready with food, gear, or water. Stay ware of what is available for the runner.
  
• Plan how you will get food and water for yourself. Bring enough clothing to stay warm. It is easy for crews to forget about themselves. An ill crew member is useless to the runner.
  
• Ascertain the crew members' knowledge of blister treatment. Find out how the runner normally prepares his or her feet before the race and how he or she prefers to handle blisters. At least one crew member should be knowledgeable in first aid and foot care.
  At aid stations, have food, water, and gear ready in advance. Urge the runner to eat and drink even if he or she does not want to. Keep bringing water until the runner solidly refuses. Refill water bottles.
  
• Keep the runner moving. Don't let him or her stop too long.
  Above all else, the best pacers offer motivation and companionship while keeping the runner on the right course. Communication before the race is essential because in the latter stages of a race, a runner may not be thinking clearly or able to make coherent decisions. You should find out whether the runner wants you to run in front or behind, whether he or she prefers conversation or quiet, and whether there are points in the race when you should push him or her to go faster.
  
• You should also be well aware of the rules of a race; most races have a "no-muling" rule, which means you are not supposed to carry the runner's clothes, food, water, or spare batteries. On the trail.
  
• Bring plenty of batteries, bulbs, and flashlights for the nighttime portion. Before the race, practice changing bulbs and batteries in the dark.
  
• Monitor the pace carefully and keep the runner moving forward as close to the desired pace as possible. Let the runner walk for a short period, if necessary, but remind him or her of the goal. If you run slightly in front of the runner, he or she will be motivated to keep up. If you are going uphill, ask whether he or she wants to be pushed. If so, go in front of the runner.
  
• If the course becomes technical, go ahead and scout the best rout. Scout ahead for slippery or other tricky portions of the trail.
  
• On turns, allow the runner to be on the inside.
  
• Be positive and motivating. The runner may not have the energy to respond, but he or she may appreciate the encouragement.
  
• During the night or in the latter portions of the race, the runner may experience low points and want to quit. He or she may become tired or cranky. Talk about the finish line, and help the runner envision crossing it. When the sun comes up, he or she will get a boost of energy. Unless the runner is seriously injured, keep him or her moving forward, even if that means taking short walking breaks.
  
• Force the runner to eat and drink. He or she may not be in a sharp mental state and may easily forget. Many DNFs (did not finishes) are caused by dehydration or a lack of food.
  
• Bring a camera and document the event, but do not take flash pictures at night because this will impair the runner's night vision.
  
• Most importantly, be sensitive to what the runner needs and look out for his or her best interest.

Adapted from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books.

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