Trail Runner Nation – Tips for Racing and Running

My favorite running podcast is Trail Runner Nation.  If you haven’t heard of it stop now and go check it out.  I’ve listened to most of the shows in their library.  There are so many good quotes and tips for training.  Here are just some of the ones I’ve written down, and my thoughts on the different topics.  I’m sorry I don’t know what episode, or who said them, but just go listen and you’ll find out.

• You never know where your last finish line will be. You are lucky to get to do this so enjoy it, smile, and have fun out there.
• If you plan a quality workout also plan quality recovery. The day following a hard workout needs to be easy. You need more recovery as you age. Listen to the signs your body gives you!
• Invisible training – it’s getting sleep and everything we need for recovery.  That could be lots of rest, yoga, foam rolling, etc…
• Road and speed require more “invisible training” than trail.  The trail is not as hard on the body as road running and racing can be.
  • ** This made me think about giving up all road racing next year.  I really agree with this. **
• Work on leg turnover, it needs to be in your schedule. Try the Yasso track workout.
• If you put miles in the bank you will pay interest on them later. So go out slow in a race.
  •   Don’t be an idiot first half, and dont be a wimp the second.
  •  “Run with the mayor” at the start of the race. (Run in the back and work your way up through the crowds.)
• Cramping occurs from dehydration , low electrolytes, or running at an intensity the body can’t sustain.  Train for race and test the pace!!!!!
• Listen to your body. Take note of what you are doing during training. How much you sweat, pee, and how much food you need. It’s all rehearsal for race day. Adaptations happen over time and you need to know what you were doing when things go right, just as much as when they go wrong.  Have a change log if you modify things with your routines/training.
• Even if it’s just 5 minutes a day try to start a routine. A body in motion stays in motion.
• Save music for later in a race when you are not feeling good, or as a reward at a certain mile marker.  It may give you more motivation.
• As mileage increases so should rest, stretching, good nutrition, and massage. Take care of the body more so it recovers better from the stress.
• Have an “A” race and “B” race. Focus the effort and training to the more important race.  Have an “A” goal then “B” goal for the race itself.
• More supportive shoe on race day.
  • You should have many shoes that work the foot in different ways. Race in a shoe with heel support because of added strain. Train in zero drop if you can work it in slowly.
• Finish fast on long runs. Simulate what happens in a race. In training test running hard while you are dehydrated and have tired legs.  This will help you train for race day.
• Good judgement comes from experience and experience comes from bad judgement.
• Drink to thirst.  Don’t be waterlogged and wash out electrolytes come race day. You should not be peeing clear come race day.  Don’t eat too much fiber. Take S caps before the race will prevent the need to pee. You need electrolytes to process fat and food, if you don’t you may have stomach issues. If you don’t have electrolytes then water and food that enters the body will be rejected. Take an s cap or hammer tab so you have the right balance.  (Really applies to longer races).
• Visualize the race and how it will play out. Do it daily up until race day. See yourself successful and running the course to completion.  A good time to practice this is when you go to bed at night.
• Race specificity – mimic the next race course and conditions during your training.
• Don’t let your feet or arms cross over the middle of your body.  Perform an inventory check while running on your form every 10 – 15 minutes.  This is even more important as we start to fatigue.  When we get tired our form starts to suffer.  
• Your training should be on a cycle.  3 weeks at regular intensity with the 4th week at 20 percent less mileage/intensity. This allows time for the body to adapt to the training.  The benefits from training come when you take a break.  It gives your body a chance to rebuild.  If you’re always going at 100% you never give your body a chance to repair.
• Mental rehearsal before a big event increases chances of success.
• Be autonomous!  Know everything there is to know about your body.  Know how much sleep you need, how much recovery, water, and food you need on a run.  You’re an experiment of 1.  Use your training to test different methods of fueling and pacing.  Practice!  This comes back to the idea of rehearsal for success.
• Slow weights – see Phil Maffetone