Tip 2: The better the shoe THE faster the feet Do not attempt a long trail run race with shoes you have just bought. The shoes you wear must have been around before you attempt any long trails with them. Light weight, right fit and comfortable stability are key. The type of shoe you select is up to you, but some brands have earned their reputation through experience. I prefer Salomon Wings and my fiancé prefers Asics Trubecca. It all depends on your foot and what’s right for you.
Road shoes are not suitable for very technical trails as you will only harm your ankles, shoes or your image as a trail runner. Shoes can also be responsible for long-term injuries. My recent upgrade to Newton’s has helped me to adapt to a more natural running style and eliminated a long lagging ITB injury.
Tip 3: Trail fuel The energy you use needs to be replaced before, during and after exercise. If you don’t, your body will start breaking down hard-earned muscle and you’ll end up with that skinny, streamline look. Start your day off with a good breakfast containing carbs and proteins at least an hour and a half before the start of a race. Eating on the starting line can give you the most
uncomfortable runner’s tummy! If it’s a race then you will need three to four energy sachets and one energy bar. If you are just going for a training run, then two or three of your favourite energy bars will come in handy. The longer you are out there the more variety you will crave, even something salty. Do the maths! An average man can easily burn up to 1,000Kcal per hour, which equals 4,000 kilojoules of food intake.
Tip 4: Pack light The rule of thumb is one will always utilise all available space. If you have a 20L pack, you will probably fill it with unnecessary items. So rather take a pack that’s small, comfortable and as light weight as possible,
and can also carry your water bladder, sachets and energy bars. On a five-hour run I usually take a threelitre camelback. Remember, what doesn’t fit, does not need to go!
Tip 5: Core and balance The best form of training for running is running, but there are many additional benefits to be had from incorporating some core strength work into your running training programme. Runners tend to focus on activities that they think will yield immediate and noticeable results. This typically means piling on as many kilometres as possible in a given week. I purpose a broader and more balanced approach to all training factors, as this will result in more consistent performances in the long term, as well as reduce your chance of injury. I recommend that all runners do some basic core strength work on a fortnightly basis, at the minimum.
Some direct benefits of core strength include: ›› Improved balance – balance is an important factor for a runner in all situations, especially when running off-road and in rough terrain. ›› Better posture – the core muscles play a major role in improving posture, which in turn will improve your running technique and reduce the risk of injury. ›› Improved efficiency – you will be more comfortable in your stride and therefore more efficient. It will also increase your endurance potential as you won’t get tired so easily. ›› Increased stability – a more stable frame will result in less wear and tear on muscles, thereby further reducing possible injuries.
So to summarise, two litres of water, a few gels and an energy bar, seasoned takkies, camelback and a few hours of core training should get you on your way to your first five-day run. Go do it! • 92 • DO IT NOW October | November 2011