Trail Running 101

Trail running is amazing. But before you begin, here are a few tips:

1. Don't sweat it - it's just a trail run. Trail runners are a lot more laid back than road runners. They are typically an older crowd and are more concerned about distance than time.
2. Get used to peeing in the woods. Ladies, if you're going on a long run, stuff some toilet paper in your pocket.
   
3. Know when to take walk breaks (aka. "old man walking"). Short 30 sec - 1 min breaks can help you increase your distance. One rule of thumb: Walk up any hills you can't see over. Also, there is no use in trying to run through some terrain (i.e. sand/mud pits).
4. That said, keep up the pace on walk breaks. You can lose a lot of time by walking slowly.
5. Take advantage of the downhills. Keep walk breaks for uphills.
6. Hills - Don't break when running down hills or you'll trash your quads. Don't lean forward when climbing hills or you'll strain your back.
   
7. Know your trail running etiquette. Bikers have the right of way. They will usually let you know if there are more bikers behind them or if it's "clear back." Also, leave the trail the way you found it (don't litter the trail with your empty GU packets).
8. Be friendly. As I said earlier, trail runners are a laid back crowd and are usually pretty friendly. So give a friendly wave and say hello with a smile.

Standard Running Tips:

• Kedge. Kedge is a nautical term meaning "to haul a vessel by means of a light anchor." Simply put, you need a race goal in order to train well. As the soon-to-be Grand-Slam ultrarunner Drew Meyer puts it, "If you don't have a race on the horizon, you're not training.
• Hydrate & fuel. Hammer Nutrition offers a great line of products - including the HEED sports drink and Hammer Gels (the equivalent of GUs).
• Pace yourself. Especially if you're going for longer distances, be sure not to go out too fast.
• Train with a group. Running with other people always helps.