Trail Running: From Novice to Master

by Poulin, Kirsten

• ISBN13: 9780898868401
• ISBN10: 0898868408
• Edition: 1st
• Format: Paperback
• Copyright: 2002-04-01
• Publisher: Mountaineers Books

Summary

Get off the streets and on the trail! Trail running is the newest activity for both serious and recreational runners. It's a wonderful way to enjoy the beauty of nature while getting the exercise you need. Trail Running: From Novice to Master is the complete reference for trail runners, from beginners to experts. Learn how to plan trail runs, train appropriately, avoid injuries, and elevate your running to a higher level.

Table of Contents

Acknowledgments	9	(2)
Foreword	11	(5)
Introduction to Trail Running
Why this Book?	16	(1)
Benefits of Trail Running	16	(4)
Trail Racing	20	(1)
Transitioning from Road to Trail Running	21	(1)
Types of Trails	21	(1)
How to use this Book	22	(5)
Planning a Run
Finding a Route	27	(2)
Environmental Considerations	29	(1)
Difficulty and Skill Levels	29	(1)
Time and Distance Planning	29	(2)
Water Sources	31	(2)
Equipment	33	(15)
Sustenance on the Run	48	(7)
Training, Conditioning, and Preparation
Training Principles off the Trail	55	(11)
Workouts on the Trail	66	(2)
Trail-Running Technique	68	(9)
Recovery
Warming Up	77	(1)
Stretching	77	(6)
Cooling Down	83	(1)
Massage and icing	84	(3)
Sleep	87	(1)
Rehydration	88	(2)
Nutrition	90	(10)
Environmental Factors, Navigation, and Safety
Permits and Reservations	100	(1)
Trail Etiquette	101	(2)
Environmental Awareness	103	(1)
Littering and Bathroom Etiquette	104	(1)
Communication	104	(1)
Navigation	105	(7)
Weather	112	(3)
Animals	115	(4)
Plants	119	(6)
Injury Prevention and Treatment
Common Problems	125	(5)
Minor and Major Injuries	130	(3)
Environment-Related Illness	133	(4)
Animal-Related Health Problems	137	(4)
Poisonous and Dangerous Plants	141	(4)
Bringing It to the Next Level: Ultrarunning
Your First 50k	145	(1)
Training for a 50-miler	146	(2)
Training for a 100-miler	148	(1)
Race Strategy	149	(1)
Multiday Events	150	(1)
Special Concerns for Ultrarunners	150	(2)
Adventure and Expedition Racing: The Ultimate Challenge	152	(3)
Support Crews and Pacers	155	(4)
Appendix A: Responsible Trail Running Guidelines	159	(2)
Appendix B: Resources	161	(4)
Appendix C: Equipment Lists for Short, Medium, and Longer Runs	165	(2)
Bibliography	167	(2)
Index	169