The Ultimate Trail Running Handbook: Get fit, confident and skilled-up to go from 5k to 50k

by Claire Maxted, Vassos Alexander (Foreword by), Emelie Forsberg (Foreword by)

Overview

From your first 5k up to trail marathon level, this is the ultimate guide to trail running.

From complete beginners to seasoned off-road runners, The Ultimate Trail Running Handbook has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner.

There are training plans that take newcomers from 5k parkrun level all the way to a first trail marathon. And if you're already an experienced runner, you'll find the strength-work, injury prevention moves and training plans to take you to the next level with your best performance ever. To keep you enjoying every step, there are inspiring stories from real trail runners and the best advice from top off-road athletes, coaches and experts. Running myths are busted, excuses not to run are countered and there are great ideas to get friends and family our on the trails too.

Keeping you going strong, there are over 30 easy recipes to fuel you both in training and racing. And if you want to explore more, the navigation and route planning information makes it easy for you to create an exciting off-road adventure.

Trail running is such a wonderful way to see the world, so the final chapter covers the best races from all over the globe, with essential advice from the pros. This book arms you with the best possible chance of achieving your next trail running challenge, whether it's a fast time on a well-loved local hill, or a destination race to be savored in New Zealand. If you're a trail runner or would like to become one, this book is your new best friend.

Product Details

ISBN-13:	9781472974846
Publisher:	Bloomsbury USA
Publication date:	03/09/2021
Pages:	224
Sales rank:	418,633
Product dimensions:	7.40(w) x 8.90(h) x 0.60(d)

About the Author

Claire Maxted is the co-founder and former editor of Trail Running magazine. She now runs the YouTube channel Wild Ginger Running, creating films packed with trail and ultra running advice, athlete interviews, gear tests and race reviews. She hosts talks, speaks and presents at book launches, awards, events and races. www.wildgingerrunning.co.uk

Table of Contents

Foreword 6

Welcome 8

Chapter 1 Quick Start 10

What Is Trail Running? 12

Trail Vs Road 15

Trail Running Myths 18

Where Are the Trails? 20

Essential Gear 22

Trail Technique 25

Eat Right 27

Stay Motivated 30

Being Eco-friendly 34

Chapter 2 Skills and Techniques 36

How to Fit Running In 38

How to Enjoy Running More 40

Tackle Trail Terrain 42

Make Uphills Easier 44

Get Confident Downhill 47

Get More Efficient 50

Using a Mapped Route 52

Plan a Trail Route 56

Chapter 3 Training and Plans 58

Warm Up and Cool Down 60

Strength for Trail Runners 66

Yoga for Trail Runners 71

Cross-training 74

Recovery Timeline 76

Train Right for Your Age 78

Women's Running 80

Training Plans 85

Chapter 4 Beat Injury 112

Prevent Injury 114

Common Injuries 117

Prehab Exercises 124

Using a Foam Roller 127

Using K-Tape 130

Chapter 5 Trail Gear 132

Trail Shoes 134

Running Clothing 139

Running Jackets 142

Running Pack Vs Bumbag 144

Running Watches 148

Mandatory Race Kit 152

Night Running Kit 157

Cold-weather Running 160

Hot-weather Running 163

Running Poles 165

Chapter 6 Nutrition and Hydration 168

Basic Fuelling 170

Food Myths Busted 172

Fuel Timeline 176

Breakfasts Worth Waking Up For 178

Quick-and-easy Lunches 180

Nutritious 20-minute Dinners 182

Healthy Snack Ideas 184

Long-distance Race Fuel 186

Hydration 190

Recovery Snacks 193

Sports Nutrition Products 195

Chapter 7 Races and Challenge 198

Your First Trail Race 200

Top 10 Tips for your First Trail Race 202

Top Seven First-Timer Trail Races 204

My Favourite Trail Races 205

Trail Races Overseas 208

The World's Most Famous Races 210

Further Reading 218

Acknowledgements 220

Picture Credits 221

Index 222

Editorial Reviews

Guides runners of any level through their trail running journey” —Trail Running magazine

“Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you” —Chrissie Wellington, OBE and four-time Ironman Triathlon World Champion

“There is no more authentic trail running messenger than Claire. So take her tips, appreciate her advice and get stuck in!” —Vassos Alexander, author of Don't Stop me Now

“If you are in the slightest bit interested in trail running this book is for you!” —Emelie Forsberg, record-breaking trail and ultra runner

"Claire has used her unrivalled enthusiasm to create this superb book, hugely useful for everyone who's new to the world of trail running" - Trail Running

From the Publisher