Running News Daily

Three workouts from record-breaking trail runner and coach David Roche

David Roche is no stranger to running greatness. As a record-breaking trail runner and sought-after coach, Roche has helped countless athletes reach new heights with his balanced, science-backed approach to training. We have some of his favourite workouts to share with you.

In August, Roche broke a long-standing record at Leadville 100 (in his 100-mile debut) and followed that with a winning performance at Javelina Jundred; despite it being a scorching hot day, Roche ran the second-fastest time ever on the course. His philosophy? Workouts should build fitness while keeping runners healthy and motivated. Here are three of his favourite sessions that deliver big results without overcomplicating your routine. For each workout, add a 10 (or more)-minute easy running warmup; follow the intervals with a 10 (or more)-minute cooldown.

1.- 16 x 1 minute fast, 1 minute easy

This workout is Roche’s year-round staple for developing speed and efficiency. The fast segments are run at your velocity at VO2 max (vVO2)—a controlled but challenging pace. Early in the training season, Roche suggests keeping the recovery portions of the run very easy, they can evolve into a quicker “float” as your fitness improves.

What it’s good for: Speed, efficiency and adaptability. Roche loves its versatility, noting it’s an ideal way to boost your running economy at any fitness level.

2.- 5-minute uphill intervals (treadmill)

Perfect for winter or when you want to reduce impact, this treadmill hill session is a powerhouse for building aerobic capacity. Start with 4 x 5 minutes at a moderate effort, with 1-2 minutes of easy recovery, on a 10 per cent incline (adjust between 4 per cent and 15 per cent based on comfort). More advanced runners can increase to 8-12 intervals.

What it’s good for: Aerobic development and strengthening muscles without overloading joints. Roche calls it a low-impact way to tackle big fitness gains.

3.- 5 x 3-minute hill repeats + tempo run

For aerobic power, Roche swears by hill repeats on gentle inclines. Run uphill for 3 minutes at a hard but sustainable effort, recover with an easy jog back down, and follow it up with a few miles of steady tempo running.

What it’s good for: Builds aerobic power and transitioning strength gains into endurance. Roche highlights the combo of hill work and tempo as a game-changer for all-around fitness.

Bonus: strides for all seasons

Though flashy workouts steal the spotlight, Roche insists strides—short bursts of 20-30 seconds at a quick but relaxed pace—are indispensable. Hill or flat, 4-8 strides after an easy run are his go-to for sharpening form and staying injury-free.

 

(11/29/2024) Views: 753 ⚡AMP
by Keeley Milne

In His First 100-Miler, David Roche Demolishes the Legendary Leadville 100 Course Record

Matt Carpenter’s record stood for 19 years.

In his first 100-mile race of his career, trail runner and coach David Roche took down a legendary record in the sport. On Saturday, the 36-year-old broke Matt Carpenter’s storied Leadville 100 course record from 2005, winning in 15:26:34—over a 16-minute improvement of the record.

Roche won the men’s race by 30 minutes, on the dot. Adrian Macdonald was second in 15:56:34, and Ryan Montgomery placed third with a time of 16:09:40. In the women’s race Mary Denholm dominated, winning in 18:23:51. Zoë Rom took runner-up honors (21:27:41) while Julie Wright rounded out the podium in 21:48:57. 

The Leadville course is notoriously difficult, primarily due to its situation at high altitude. The town of Leadville, Colorado—where the race starts and ends—sits at 10,119 feet above sea level. The “Race Across the Sky” covers more than 18,000 feet of vertical gain and at its highest point, runners reach an elevation of 12,600 feet. (For context, “high altitude” is generally considered to begin around 5,000 feet above sea level.)

Roche went out aggressively and built a sizable cushion on Carpenter’s record of 15:42:59. At the halfway mark, Roche was ahead of course-record pace by over 25 minutes, according to iRunFar. By the 87.4 mile split, the gap had decreased to 15 minutes, but it was enough of a buffer for Roche to maintain. 

After the race, Roche posted on Instagram recapping the feat and noting some prerace nerves.

“I put a big scary goal out there early this year: chasing the historic 15:42 Leadville 100 course record by one of the GOATs, Matt Carpenter,” he wrote. “Approaching my first 100 miler, though, I’m not sure I truly believed. I kept joking about where I’d drop out and what my order would be at the Leadville Taco Bell.”

While Roche is an accomplished trail runner, he’s historically had the most success at shorter distances, like the half marathon and 50K. In 2014, he was named the 2014 USATF Sub-Ultra Trail Runner of the Year, and he’s represented Team USA internationally.

Roche, along with his wife, Megan, are well-known in the running community for their coaching business and podcast: Some Work, All Play (SWAP). According to its website, SWAP’s professional roster includes athletes like mountain running world champion Grayson Murphy, three-time Barkley Marathons finisher John Kelly, and steeplechaser/mountain runner Allie Ostrander.

(08/24/2024) Views: 301 ⚡AMP

Leadville 100 sees long-standing course record fall

This year's edition of "the race across the sky" saw history-making performances on both the men's and women's sides

Leadville 100, known as the “race across the sky” for its stunning vistas as it traverses the Colorado Rockies, has been a staple in the ultrarunning community since its inception in 1983. This year’s event saw blistering performances in both the men’s and women’s races, with popular coach and author David Roche taking 16 minutes off the long-standing course record, and women’s race winner Mary Denholm recording the second-fastest time ever at the event.

The 100-mile race has runners climbing nearly 4,800 metres of elevation gain over rugged mountain trails, and runners begin and end in Leadville, Colo.

Women’s race

Denholm took off hot and dominated the competition from start to finish. By the halfway point, she had built an insurmountable 50-minute lead. She crossed the finish line in 18:23:51, securing the second-fastest time ever recorded for the women’s race, just short of legendary Ann Trason’s mark of 18:06:24, set in 1994. Denholm was followed by fellow American runners Zoe Rom in 21:27:41, and Julie Wright in 21:48:57.

Alberta’s Ailsa MacDonald and Molly Hurford of Ontario were initially in contention for podium positions, but both faced challenges that saw them taking DNFs. Hurford left the race after suffering a badly sprained ankle, and MacDonald after dealing with unrelenting gut issues.

Men’s race

Like Denholm, Roche set a fast pace from the start and built on his lead throughout the race. His time of 15:26:34 took more than 16 minutes off the previous course record, set by Matt Carpenter in 2005. He was followed in by U.S. ultrarunners Adrian Macdonald in 15:56:34, and Ryan Montgomery in 16:09:40.

Pete Kostelnick, a well-known ultrarunner famous for completing the fastest transcon run of the U.S. in 2016 (42 days, six hours and 30 minutes), made a remarkable return to running earlier this year after recovering from a severe car accident that resulted in multiple pelvic fractures. In May, Kostelnick finished the Cocodona 250, followed by Badwater 135 only a few weeks ago; he finished Leadville 100 in 24:30:18.

Calgary’s Reiner Pauwwe took the 28th overall position (24th man) in 22:16:59.

(08/19/2024) Views: 320 ⚡AMP
by Keeley Milne

How Many Carbs Are in Spring Energy, Really?

This fruit-based energy gel, once touted for its high-carb intake and low volume, contains about a third of calories than advertised, multiple independent nutritional analyses suggest

For the past 10 years, Spring Energy has provided endurance athletes with energy gels, and more recently drink mixes, made from “real” foods. Athletes looking for wholesome alternatives to more traditional sugar-based gels made in a lab have flocked to Spring’s smoothie-like gels made with fruit and basmati rice.

While Spring products are more expensive than many gels, many athletes have found the tradeoff for high-quality, real food fuel that goes down easily on the run to be worth it. Until now.

After skepticism about the actual contents of Spring’s gels began brewing late last year, it turned into a full-blown controversy this week.

In January 2021, Spring Energy released a game-changing gel, Awesome Sauce. In collaboration with coaches and runners Megan and David Roche (who taste-tested and named the flavor), the applesauce, basmati rice, and sweet potato-based gel was designed to provide endurance athletes with a whopping 180 calories per 54 gram packet.

This high-carb alternative became especially enticing when a study was published in April 2022 reporting that ultrarunners should consume 240 to 360 calories (60-90 grams of carbohydrates) per hour. It’s no surprise that Awesome Sauce (sold at $5 a gel), with its small but surprisingly mighty nutritional content, initially flew off the shelves. It seemed too good to be true.

After several third-party lab tests, that appears to be the case.

In late 2023, runners took to Reddit to discuss their doubts in Awesome Sauce’s nutritional facts, which were printed on the packaging and stated on Spring Energy’s website. Though it’s unclear who first performed a concrete test on the gel, two months ago, Liza Ershova, a Reddit user who uses the username “sriirachamayo”, posted in a thread called “False nutritional info on Spring Energy gels.” Ershova allegedly performed a test “in an environmental chemistry lab” and found that the dry weight of Awesome Sauce is 16g instead of the stated 45. She hypothesized that, “If all of those grams are carbs, that corresponds to about 60 calories, not 180.”

On May 17, German endurance sport speciality shop Sports Hunger released a video stating that they, too, had Awesome Sauce gels tested by a third party, and allegedly found that each packet contains 16g of carbs instead of the 45g that Spring Energy claimed.

“The maker of Spring Energy assures us that they will rework their manufacturing process to ensure that they will again reliably achieve their high numbers that they declare to have,” a Sports Hunger representative says in the video. “We hope that this is really going to happen because we believe that natural food for many of our customers is a great alternative to the regular gels.”

On May 28, ultrarunning coach Jason Koop, who coaches elite athletes sponsored by Spring Energy, posted an Instagram Reel saying that he’d paid for Spring Energy Awesome Sauce to be tested by a third party, RL Food Laboratory Testing in Ferndale, Washington. The results showed that the gels tested contained 76 calories and 18g of carbs. The lab results can be found on Koop’s website. Koop declined to be interviewed for this article.

Other runners have also come forward after attempting to replicate the gels with varying degrees of Awesome Sauce’s ingredients: organic basmati rice, organic apple sauce, apple juice, yams, maple syrup, lemon juice, vanilla, sea salt, and cinnamon—and could not achieve the gel’s original volume of 54g. Their experiments suggest that it’s impossible to fit all of those ingredients into the small Awesome Sauce package while achieving the stated nutritional content.

On May 22, the Ershova shared Spring Energy’s response to their experiment on Reddit: “Our analysis supports the accuracy of our product labeling. However, we will reevaluate to make sure our data is accurate. Although we hoped your experience with our products would have been wholly satisfactory, we recognize that individual needs can vary. Given the wide variety of options available across different brands, we are confident you will find the right product that suits your specific requirements.”

Four days later, on the Sunday of Memorial Day weekend, Spring Energy sent out an email to newsletter subscribers stating:

“In early May we submitted Awesome Sauce for third-party caloric and biomolecular analysis. Although the results indicated that on average our products deliver the designed nutrition value, we have recognized weaknesses in our processes and ingredients which can introduce unwanted variations in some batches.To mitigate those variations in our small batch production, we decided to modify some of the formulations, revise and innovate processes, and re-evaluate ingredient sources. These changes will bring higher quality and more consistency to our products. Enhancements of our products aimed to stabilize their nutrition values are on the horizon, and within the next few weeks, you’ll see the results of our efforts. A new and improved version of Awesome Sauce will soon be available.”

The internet outrage ballooned swiftly.

“‘On average’ – if someone has a beat on where I can grab packets of Awesome Sauce at 75g of carb per pack to allow for the average of their product to be 45g overall, hit my inbox,” @aidstationfireball posted on X. “Excited to taste the new, re-formulated, $7 gels they’ll replace these with.”

David and Megan Roche, the Boulder, Colorado-based running coach couple who collaborated with Spring Energy on Awesome Sauce, discussed the backlash on their podcast. They weren’t involved in the chemical composition and makeup of the gel, they claimed. Rather, they simply proposed the concept of a high-carb gel to their friend Rafal Nazarewicz, the founder and CEO of Spring Energy. They stated they understand the public’s outrage, and Megan added that they “didn’t really use it” during their runs because she didn’t feel that her body was responding to the energy it was supposed to provide.

In addition, the Roches stated on their podcast that they have quietly harbored concerns about Awesome Sauce for years, and while they did not explicitly tell their athletes not to use it, they made a point of promoting other gels instead. (The Roches currently have a financial partnership with The Feed, the online warehouse that sells a wide variety of sports fuel, including Spring Energy.)

David elaborated in a lengthy Instagram post on May 29: “It’s sad and infuriating that the nutrition was wrong, and we are thankful to the really smart people who figured it out on Reddit (including an athlete we coach who started the initial thread). When we described concerns to Spring, we were assured that the nutrition was correct and they followed all FDA regulations. We left the Spring sponsorship years ago, and we never received compensation for proposing the name/doing taste testing (outside of the $200 per month that we both received during the sponsorship). Since then, we have publicly directed athletes to other options for high-carb fueling, while hoping to be a source of love and support in the community. Our podcast covered our concerns as soon as the German lab testing indicated that we wouldn’t be risking making defamatory statements about a business without substantial evidence.”

While concerns around Awesome Sauce instigated this investigation, it’s not the only flavor under scrutiny. Koop sent additional Spring Energy gels, Canaberry (named after professional ultrarunner Sage Canaday) and Hill Aid, to the lab for testing. The results indicated that both of these flavors also contain fewer calories than stated on their nutrition labels.

The lab results showed that the batch of Canaberry that was tested contains 10g of carbs (versus the stated 17g), and the Hill Aid sample contains 10g of carbs (versus the stated 20g).

Koop also paid for Gu Chocolate Outrage to be tested. The results were consistent with the nutrition facts. All three of these reports can also be found on Koop’s website.

These vast discrepancies between Spring Energy’s reported nutrition facts and the lab results raise the question: which gels can be trusted?

According to the U.S. Food and Drug Association (FDA), most running gels fall under the category of “dietary supplements”, which don’t have to be approved before being sold. However, the FDA requires that all dietary supplements have nutrition information clearly marked on a product’s packaging (including serving size, number of servings, and ingredients) and periodically inspects manufacturing facilities to confirm that products meet the labeling requirements. The FDA also reviews product labels for accuracy.

“Dietary supplements are regulated by the FDA, but much of our role begins after products enter the marketplace. In fact, in many cases, companies can produce and sell dietary supplements without even notifying the FDA,” the FDA states on their website.

The FDA allows nutrition labels to have an inaccuracy margin of up to 20 percent—for reference, based on multiple lab results, Awesome Sauce’s caloric content is about 57 percent less than what the label says.

Sports psychologist and ultrarunning coach Krista Austin works with some of the top endurance athletes in the world, and is best known for training Meb Keflezighi to  his 2009 New York City Marathon win. She recommends several products out on the market to her ultrarunner athletes, as well as suggestions that might work with a person’s individual plan. Typically, she suggests that athletes rotate gel flavors to avoid flavor fatigue, which can impact an athlete mentally and derail performance. So if a certain brand is proven to work well for an athlete, she says, use a variety of flavors.

“I usually use high molecular weight carbohydrates, but the thing is, they’re not as sweet as other sports nutrition products out there,” says Austin, who owns a consulting business providing sport performance services to Olympic and professional athletes as well as military and industry personnel. “So what we’ll do is we might throw in another gel like the Awesome Sauce to help give them that sweet component. It’s just in their arsenal.”

She says, in general, her athletes who have consumed Awesome Sauce have had positive experiences, but that because these gels were just one part of the fuel plan, that muddies the waters a bit. In addition, the potential lower calorie count of this gel may make it easier to digest. However, Austin recalls that one of her clients was taking in one Spring Energy gel (multiple flavors) every hour in her ultra, but found herself so hungry that she needed to eat a lot of the food provided at aid stations on the course, too.

“She was a smaller ultrarunner, and I thought it was interesting that she was taking in all these calories,” Austin says. “She was using Spring Energy gels, and I now I’m thinking, ‘Maybe this is why she needed all the additional food on the course, too, because she wasn’t getting what we thought she was.’”

Ultramarathon dietician Julie Shobe is surprised and disappointed in the news about Awesome Sauce. “My clients and myself bank on the efficiency of the gel being easy and light to carry,” she says. “Underfueling within a long run can create acute symptoms like low energy, nausea, or brain fog. Ultrarunners find themselves in dangerous situations on long runs and races, and are often in remote areas, so unintentionally underfueling could have negative consequences.”

Austin says runners can still rely on information they’re receiving about endurance fuel, but that it’s always possible there are, as Spring Energy suggests, bad batches. She’s leaning toward this being the reason for the nutritional inaccuracies (keeping an open mind that more information can come out) because she’s had experiences with bad batches of gels in the past, where the product tasted off and she brought it to the attention of the brand, who confirmed it was an error on their part.

By May 30, Spring Energy had removed Awesome Sauce from its website, although it can still be purchased in the All Inclusive and Vegan Spring sampler packs. There, Awesome Sauce is described as, “our best-seller, has been created for all carb lovers who want to fuel in a healthy way, with wholesome products free of added sugars!”

Nashville Running Company owner Lee Wilson has made the decision to take Awesome Sauce,  Canaberry, and Hill Aid off store shelves. “It came down to the integrity of it,” Wilson says. “After the other flavors came out with the test results, we decided we can’t sell it.”

Nashville Running Company crew member Eric May added that this whole ordeal is disappointing, especially because the gel was so popular in the community.

“We used to have people come in when we got shipments and walk out with boxes of them,” May says. “It’s a bummer.”

He adds that a few customers have remarked that they still really enjoy Awesome Sauce and will keep using it.

“How a company reacts to the issue tells you a lot about them, and the fact that they’ve taken down their product, it means they’re probably doing their homework to see what’s going on,” Austin says. “I would say, give them a chance to rectify the situation.”

Sabrina Stanley, a pro ultrarunner from Silverton, Colorado, has used Awesome Sauce frequently in the past, but says she stopped eating it when she felt she was taking in three times what she should be consuming to keep hunger at bay. She adds that though it’s a huge disappointment that athletes thought they were buying a gel under the impression it was a different product, the company is the only party at fault.

“Professional athletes aren’t responsible for making sure the nutrition label is correct,” Stanley says. “They are often sub-contracted to give opinions and help promote a product in hopes of making a few extra dollar to continue doing what they love. They aren’t in the lab developing the product and writing the nutrition label, like the consumers, they are trusting the hired them to do their due diligence.”

On May 29, Spring Energy released an official statement on its Instagram, with Nazarewicz saying they’ve identified weaknesses in the manufacturing process, and that only some batches were accidentally made with varying nutritional values. Nazarewicz apologized and stated Spring Energy is introducing changes to its process and hopes to continue its mission toward making real food performance products.

“Spring Energy has admitted to inconsistencies in their product and also said in a recent IG post this was not intentional or malicious,” Shobe says. “However, to be this far off from your stated nutrition label deserves some major inspection. The whole thing made me question not only the integrity of their products but the nutritional labels of other products. Why, as a dietician, didn’t I become more suspicious of Awesome Sauce in the first place?”

(06/22/2024) Views: 211 ⚡AMP
by Outside Online

5 Tips for Leveling Up Your Trail Running

Five ways to measure your progress trail running across surfaces, distances, and routes 

Many of us get into trail running because of its non-linear, anti-cookie cutter method of training. Sometimes it’s less about miles and times and more about focusing on where your feet—or hands if you’re scrabbling—are going.. However, that can also be the most frustrating aspect to accept, especially as we strive to improve. Unlike road running, where distances and times are easily measurable, trail running often lacks the same level of precision. But don’t worry, you can still  assess and benchmark your progress. Here, we’ll explore various methods of how to track trail running progress that don’t require pinning on a race bib.

One of the simplest ways to measure progress, both in trail and road running, is by repeating looped routes regularly. Choose a trail that offers a mix of terrains, elevations, and technical challenges. By running the same loop consistently, you can monitor improvements in your pacing, endurance, and overall comfort level with the terrain. Take note of how you navigate tricky sections more confidently and efficiently over time.

Dana Katz, coach at UltraU Fitness, often prescribes what she calls a “money loop.”

“My athletes get to choose this for themselves,” Katz says. “This could be a Strava segment or local favorite and typically takes them  one hour roughly, or five to eight miles. We revisit this every few weeks. It’s a great way for us to assess progress over time.”

Crafting a loop or two that you can use to benchmark your progress on a moderate-to-hard effort day can be a handy way to see how you’ve progressed over time. While Katz says you don’t need to be all-out to track results, her athletes get excited to see their heart rate and perceived effort level decline with training..

Similarly, one of my local favorite challenges is called “Golden Hell Week,” organized by local running group, Golden Mountain Runners, where runners test themselves on five routes over the course of a single week. While I don’t suggest doing back-to-back attempts at a fastest time, approaching these routes at different times throughout the year has been a great way to challenge myself in lieu of a tempo effort, and a sound method to see how I’m faring (if you ever find yourself in Golden, Colorado, I challenge you to the main loop around North Table Mountain).

Hills are a significant aspect of trail running, demanding strength and stamina. Designate specific hills or ascents on your favorite trail and incorporate them into your training routine. By regularly tackling these inclines, you can measure progress through increased speed, improved form, and enhanced cardiovascular endurance. Improving on hills is a clear indicator that your trail running skills are advancing. You can find a host of hill repeat training sessions from Coach David Roche’s 8 Favorite Hill Workouts.

Hills can be just as uncomplicated as running 400-meter intervals on the track. Simply put, select a hill near your house or on a favorite trail and run it several times fast. Rest, jog, and repeat. Note your time for each one, or run hard for a designated amount of time and note how far you made it up the hill. Hill repeats, money loops, and Strava segments (if you use that platform), can be useful strategies to assess progress within a shorter duration effort.

When switching from roads to trails, one of the hardest aspects to wrap our brains around is the concept of effort versus pace. To help gauge ourselves for the shift, Dee Stasullli, coach at Zeal Endurance Coaching, recommends incorporating practicing effort-based workouts and runs in your training. Craft “purposeful race plan, which involves switching from pace-based exercise prescription to effort-based,” Stasullli says. “I use a lot of the same prescriptors,like 10K effort or percentage of Lactate Threshold. It should feel hard but controlled and can translate to other variable conditions.”

You might start with a Lactate Threshold (LT) assessment, or a 5K to 10K race (or self-marked course) to find that sweet spot. From there, you’ll have a better gauge on what effort level corresponds to each pace and distance.“The more you can tune into how it feels at each effort level in your training, that can help you tune into the effort level needed for your race,” Stasullli says. While there are many factors that can influence our pace on the trails, effort is a gauge we can tap into regardless of the terrain, vertical gain, or other factors involved in the adventure.

Trail running is not just about speed; endurance plays a crucial role. As you progress, focus on increasing your “time on feet.” Gradually extend the duration of your trail runs, emphasizing steady pacing and consistent energy levels. This approach helps build endurance, allowing you to cover longer distances comfortably. Similarly, if you’re transitioning from running a certain number of miles a week on the roads to training on trails, consider how long you’re training per week by time, not just mileage. Road miles and trail miles are not created equally. Although you may not cover as much ground on the trails within the same timeframe, consider the amount of vertical feet you’re gaining and your overall effort level.  Your body doesn’t know how far you run, it just knows how much stress it’s been under.

Heather Hart, coach at Hart Strength & Endurance Coaching, advises that athletes focus on training by time versus mileage “When I meet an athlete going from road to trail, we’re going to throw out pace suggestions and heart rate training,” she says. “Ask yourself: Are you getting a little further in an hour run this month versus last month? Overall, gauging how comfortable you feel on the trail and perceived exertion is a great start.”

While this training mindset isn’t easy to reframe, it can be empowering to ditch the watch or pace gauge to which you’re accustomed. If you’re unsure how long a loop on the trails might take you, start with out-and-backs or going up and down a hill, enjoying the negative split as you run down.

If you’ve been on trails throughout different regions,or even areas of town, you might realize how different paths can be depending on their location. Benchmark your progress by exploring trails over diverse surfaces. Transition between soft dirt, rocky paths, and hillier routes to challenge different muscle groups and improve overall adaptability. As you become more adept at handling various surfaces, you’ll notice enhanced stability and control during your runs.

For instance, if you want to improve your technical downhill running over loose scree, but you’re completely new to running over rocks, start with a handful of pebbles or crushed gravel. Focus on one segment of a pebble-filled trail you run often, practicing your technique and getting comfortable with the setup before introducing a new trail with obstacles you haven’t yet encountered, such as those big, burly rocks or loose scree found on big mountains. You might consider starting with a lesser-grade before moving onto steeper inclines and descents, especially when considering extra elements.

With unpredictable terrain and scenic routes, trails don’t always offer the straightforward metrics of road running, especially without races to gauge our improvement. However, by strategically incorporating looped routes, hill repeats, Strava segments, technical trail proficiency, time on feet, and variety in trail surfaces into your training regimen, you can effectively benchmark your progress.

These non-racing methods not only offer tangible ways to assess improvement but also contribute to the holistic and fulfilling experience of trail running. Because, afterall, metaphorically losing yourself on the trail is probably a big reason why you got into the sport in the first place. So, lace up your trail shoes, embrace the adventure, and, if you’re so inclined, check in with your progress every once in a while.

(04/28/2024) Views: 543 ⚡AMP
by Outside Online

Try these tough race-prep workouts for unstoppable stamina on road and trail

While most of your training should be easy mileage, it’s important to have some speedwork and harder efforts in there if you want to perform your best on race day—and occasionally, an extremely challenging workout. Renowned coach and ultrarunner David Roche explains that, inserted once in a while, an epically tough session will pay off in a variety of ways. “Your brain and body can essentially have their light-bulb moments: ‘Oh! I see! I will not die the next time I push this hard? Good to know, you can carry on.’ ”

While these workouts are designed with trail runners in mind, they can be very effective for runners training for road and track races as well. “These workouts are designed to suck,” Roche jokes. “That way, future workouts and races will suck less.” Make sure that you are well-trained with a strong base before tackling these in order to prevent burnout and injuries, and do them after a few recovery days (and followed by a few recovery days as well).

Hill and tempo leg-crushing combo

Warm up with 15-30 minutes of easy running. If you’re prepping for shorter races, feel free to tweak the warmup, but make sure your muscles are warm and your legs are ready to work before kicking it into high gear.

Run 5 x 3-minute on hills at a hard effort, and run down the hill for recovery between reps.

After the final hill interval, run 15-30 minutes with a moderate effort to simulate tired, race-day legs.

Roche suggests aiming for an average grade of six to eight per cent on the hills—a moderate incline that will allow you to maintain form while pushing hard. “At the top, you can put your hands on your knees for a second before running down normally,” Roche says, and suggests giving an extra-hard push to the final two repeats. When you wrap up the final interval, run down the hill and ease into a relaxed tempo, pushing to a moderate effort.

Cool down with 10 minutes of easy running.

Roche suggests trying this one 10-17 days before your goal event.

Three-minute hill hell

Warm up with 15-30 minutes of easy running (adjust if you’re running a shorter race).

Run 8-10 x 3 minutes at roughly a 10K effort uphill, with one to two minutes of easy recovery between hills and three minutes of very easy recovery after your final rep.

Next, run 6 x 30 seconds of hard effort (Roche says aim to “feel and accept discomfort” in these) on semi-steep hills with 90 seconds of easy recovery between hills.

Cool down with 10 minutes of very easy running.

Roche says this workout can be used in almost any training cycle, even for road races, and suggests fitting it in once you have a strong mileage base to avoid injury.

Remember, Roche recommends several rest and recovery days before and after each super-tough workout that you do to prep your legs for race day.

(02/29/2024) Views: 406 ⚡AMP
by Keeley Milne

Four ways to shake the post-race blues

Many of us have felt a bit sad and unmoored after the pre- and post-race excitement of training for a big goal and putting out a tremendous effort on race day. Whether your race went as you hoped or you ended up with a DNF, the sudden void that can occur after all the preparation ends can be upsetting.

The best way to deal with even a small mental health challenge is to talk to a professional. If that isn’t accessible for you, or you simply want to figure out how to shake off the mental dust, here are a few things that even the pros try when they’re feeling down.

1.- Keep moving (if you want to)

You may not feel like exercising at all after the effort of a race and all the training that went into it, and that’s fine–right after a goal race is a perfect time shift into a short (or longer) off-season. However, if you can’t seem to shake that low feeling, staying physically active can help ease the abrupt drop in endorphin levels and the associated mood changes. You don’t need to run (other forms of exercise or sports can provide a similar sense of accomplishment and well-being) and this might be the perfect time to try activities you normally can’t squeeze in.

Always wanted to test out your bouldering skills? Join a beginner’s class. Maybe you’ve imagined yourself taking long, peaceful bike rides you never have the enthusiasm to head out on after running sessions. Now’s the perfect time to dust off that bike and explore your neighbourhood.

2.- Focus on recovery

We all hear how recovery is as important as training, but few runners take it as seriously as they should. The recovery period is when your body actually gets stronger, rebuilding in order to perform again, and your body needs both rest and nutritious fuel to heal and strengthen. Since you aren’t dedicating yourself to intense exercise, take some time to do some healthy meal prep or master some nutritious recipes. Take naps. Catch up on a TV show you’ve been too busy to stream.

Do what works for your body–if foam rolling helps, go for it, and if you have access to massage or physio, that may be a perfect option. Enjoy some time nurturing your body and mind, pressure-free.

3.- Connect with others

Reach out to fellow runners or friends who understand the post-race experience. As coach and ultrarunner David Roche shared in Trail Runner, talking to other athletes can be an empowering way through this feeling. “For most people, life trapped in your own brain can become immensely difficult,” Roche said. “Let others know how you feel; chances are they have felt the same way too.”

4.- Set new goals when you feel ready

Having a new goal to work towards can provide a sense of purpose and direction after the race, and doesn’t have to be running-related. If you aren’t ready to think about your next running season, plan a fun goal with a friend–meeting a local hiking group, or enjoying a new-to-you trail every weekend. Try a process-focused goal that isn’t tied to a result or time. Setting new objectives helps shift the focus from the post-race emptiness, and gives you a reason to head out the door and move your body for fun again.

(08/30/2023) Views: 756 ⚡AMP
by Keeley Milne

Tempo sessions for the time-crunched runner

Even the most dedicated runner occasionally finds herself squeezing in frenzied workouts, especially when it comes to those essential harder training sessions. Look no further: you’ll be able to fit any of these challenging tempo sessions in your lunch break and still have time for a quick shower.

A tempo session usually involves a prolonged or sustained moderate effort and is the perfect practice for race day. (The key to avoiding injury while doing them is not starting too hard.)

Colorado-based coach and author David Roche suggests breaking up a tempo session into three parts: for the first third, focus on running smoothly. On the second section, think “relaxed,” and for the final section, think fast(er). “A perfect tempo gets slightly faster as it goes, but is enjoyable until the very last push at the end (when you might even sprint for one minute, if you’re feeling strong),” says Roche.

Broken-up tempo workout

10 minutes easy running to warm up

2 x 10 minutes tempo run (moderate) with 5 minutes easy recovery in between

10 minutes easy running with 4 x 30 seconds fast running mixed in

Short tempo run

10 minutes easy running to warm up

21-minute tempo run at moderate effort

10 minutes easy running to cool down, with 4 x 30 seconds fast running mixed in

Simple tempo repeats

10 minutes easy running to warm up

3 x 8 minutes tempo run at moderate effort, with 3 minutes easy recovery running between intervals

10 minutes easy running to cool down

Remember to follow a hard workout session with an easy running or recovery day.

(08/08/2023) Views: 1,044 ⚡AMP
by Keeley Milne

Three things ultra beast Courtney Dauwalter can teach all runners

Courtney Dauwalter has been stunning the ultratrail world over and over: not only does she keep winning every race she runs, but she’s been obliterating course records and beating almost all of the men. On Sunday, the Leadville, Colo.-based athlete annihilated the Hardrock 100 course record, finishing an incredible fourth place overall, only three weeks off setting a blistering new Western States 100 record. Here’s what you can learn (no matter your distance of choice) from the way Dauwalter trains and races.

1.- Run with joy and gratitude

It sounds simple, right? Running and racing should make us happy, but training can all too easily get filed as a chore on an endless to-do list. Dauwalter exudes joy and gratitude when she races, no matter the day or situation. Dauwalter is known by competitors and fans alike for the big smile she shares with everyone on the course. 

She effusively thanks volunteers and takes time to ask how her crew is doing. She high-fives all the little kids. On the Some Work All Play podcast, coach and ultrarunner David Roche asked Dauwalter what she would like her legacy to be. The trail phenom answered with her trademark humility and graciousness: “In general? That I made people smile and laugh and have a good time.”

Most of us won’t win a course record at a world-renowned event, but we can embody Dauwalter’s attitude in our own training and races. Checking in with others, savouring the fun of moving our bodies, and that simple thing, smiling, will make everything feel a little bit easier and a lot more fun.

2.- Adjust your training according to how you are feeling

Dauwalter has no coach, doesn’t follow a strict training plan, and goes by feel. She’s clearly perfected the art of self-awareness over time, but there’s a takeaway there for all of us. Even though it can be incredibly helpful for runners to follow a program or have guidance while they train, keeping a reserve of flexibility and using self-check-ins can help the regular runner optimize their performance.

“There are so many ways to train, enjoy, and go after running goals. Having a training plan, using devices and analyzing data, or not doing any of those things, are all great options,” Dauwalter recently explained to trailrunnermag.com “I think it depends on the person and how they find joy. But I also think there is no downside to occasionally leaving the watch at home and heading out the door for a run where you just listen to your body and not worry about metrics.”

Keep things loose, and be willing to adjust your plans if you feel the need for a data-free jaunt or when you note that your body is needing more rest.

3.- Eat with exuberance

Dauwalter is known for her sweet tooth and habit of fuelling long races with cheese quesadillas. She’s often heard asking for her post-race beer, and even her Instagram tagline declares her a lover of long inseams and candy. Dauwalter told Roche that she refuses to restrict what goes into her body: “If it sounds good, if it tastes good, if it fulfills a craving, then it’s exactly the thing that I’m eating.” Eating makes her happy.

Eating has a complicated dynamic for some, and runners come from a wide array of nutritional needs and preferences. Whatever your relationship with food and fuel, bringing Dauwalter’s enthusiastic spirit into your kitchen or food choices can make food more fun.

(07/17/2023) Views: 846 ⚡AMP
by Keeley Milne

The Best Adventure Advice We've Ever Gotten

We've all been there - overwhelmed by the day-to-day demands of life, responsibilities, chores, and grocery shopping - living our lives a day at a time. 

In this grind, it's too easy to let opportunities for spontaneity, connection, and awe slip by us. The great naturalist-poet Henry David Thoreau called such ways of being in the world as living out "lives of quiet desperation." If any of you relate, it's alright. Welcome to the club. 

But here's the thing: there are countermeasures to such a life that we know work, simple strategies that can shake us from our overthinking, over-analytical minds and into go-mode, into lives that are full-bodied and full-hearted. And the best part? Too often it's the simplest things that can help us most, a direct, less-is-more attitude that reconnects us with trail running and with our most adventurous self. Slow down. Set a goal. Buy the ticket. Go. 

We asked our Run Editors what were the single best pieces of advice they've ever received for living an adventurous life. Here's what came up.  

Your Goals Should Set You Up To Live the Kind of Life that Excites You

I used to sign up for races on a whim, then rearrange my whole life to facilitate those events. I found myself logging grindy, long runs through the snow in the winter and avoiding the alpine adventures I wanted to pursue in the summer. Then, my coach David Roche dropped this knowledge bomb: you need to sign up for races that force you to live the kind of life you want to live, now. 

This was revelatory. My life wasn't going to change overnight, giant gulfs of time and energy weren't going to suddenly materialize. I fundamentally needed to ensure the goals I chose (which I have control over) facilitated the joyful adventures I wanted. In the winter, I don't want to have to run more than 25 or so miles at a time, so, I need to NOT sign up for longer races in January/February.

In the summer, I want to spend every weekend camping and adventuring in Colorado's high country. So, I need to sign up for fun mountain races that require that kind of adventurous training. - Zo Rom, Trail Runner, Editor in ChiefEnjoy Your Time On the Trails. Repeat Forever. 

A long time ago, I relished running fast on the track and, OK, I still do. I was a good high school runner who had a brief stint as a walk-on in college. But after I switched gears to trail running in my early 20s, I kept up the same intensity that came with running middle-distance events on the track. Given that I'm built more for speed than endurance, it led to always being dissatisfied with my race results or getting injured.

My dad, who was always my biggest supporter, leveled some tough love on me. "Stop running like you're still an 800-meter runner. You've got nothing to prove and nothing to win. Just enjoy your time out on the trails and do it for the rest of your life." 

It sounds simple, but it made sense and changed my approach. I realized it didn't matter if I finished in the top 20 or in the bottom 20 of a trail race. I realized running trails was all about the experience, and it's always better when you do it with friends. His simple advice helped me run free without getting buried in self-imposed pressure or expectations. 

At the end of the day, nobody cares what place or how fast you finished, the trail running community will still embrace you for being there. More importantly, I'm still running trails decades later with my only goals of being present in the moment and staying fit and strong. - Brian Metzler, Trail Runner Contributing Editor 

Buy the Ticket.

Gag, I know how terribly consumptive this sounds, but hear me out. 

So often, our deepest longings for adventure can stay eddying in the ideation phase, lodged in daydreams instead of being made manifest, perhaps because we're too busy hedging our bets, too busy playing it safe, uncertain about the future. For me, often through this processing the adventure-to-be becomes too late, too expensive, or that a deadline has passed. 

One of the best pieces of advice I've ever received about how to short-circuit this, and how to live adventurously, is to "buy the ticket." 

Now this might not literally mean purchasing something, but what I'm saying here is to lock in some logistical, social, or financial commitment as soon as you can, as soon as you feel clear about it being a priority in your life. I'm not suggesting here that you, say, dream of summiting Denali and then must, therefore, buy a flight today, that you must reserve an outfitter and put all your chips in now.

Rather, I am suggesting that the sooner you can make a binding commitment with consequences - which is another way to say accountability - the closer you'll get to actualizing dreams. Because what you're often doing here is going public with your intentions, putting a financial penalty in front of you for not seeing the adventure through. So often we ask ourselves what barriers are keeping us from adventure, but what if we flipped the script and said: what barriers can I build so that I keep on living my most adventurous life? 

If this all sounds transactional, it's because it sort of is. But adventures often take a little buy-in, and I promise: it works! For example, during college I had this dream I couldn't shake of traveling by myself, literally around the world, for one year. As soon as I was in a financial place to do so, I bought a series of plane, train, and bus tickets to lock in the first six months, and then spent the next year working my ass off to save.

Once I took these steps, I felt committed to adventure. I'd invested in my adventuring future, and then filled in the gaps in my preparations to make it happen. And you know what transpired? The biggest adventure of my life. - Nicholas Triolo, Senior Editor, Outside Run and Trail RunnerThe best pace is the one that's sustainable for long-term growth.

I was in the depths of winter, training around snow plows and sheets of ice. I was recovering from an injury. I didn't feel adventurous, and I was drowning in the comparison trap. 

My friends in other parts of the country, in other phases of training, were running faster and farther than I was, and it got to me. I doubted myself and lost faith in the process. I ended up running too hard to impress my unknowing competitors and sending myself into a spiral. I was still slow, mentally and physically exhausted. Then my coach reminded me to throw pace out the window and run knowing I will grow, knowing that keeping it easy now will make me faster in the future.

At its face, this is running advice. It's not meant to be deep or life-changing. But following this advice required that I drop my ego, accept myself, learn to lift others up without putting myself down, and chase big dreams because growth is inevitable when you forget about pace and enjoy the process. With long term vision, I allowed myself to explore more and worry less. I slowed down and found adventure in my neighborhood on a new road, in a snow covered trail, or with a pair of great horned owls. Don't let comparison taint the daily grind. Replace it with authenticity and curiosity, and every day might feel a bit more adventurous. - Gordon Coates, Trail Runner, Digital Producer

(04/09/2023) Views: 841 ⚡AMP
by Trail Runner Magazine

Western States 100 aims for inclusivity in updated policies for transgender, non-binary, and pregnant athletes

One of the oldest and most respected ultratrail races in the world has taken a further step at making their race more inclusive. On Wednesday morning, the board of Western States Endurance Run (WSER) released policy updates around transgender and non-binary entrants, as well as an updated pregnancy deferral policy.

WSER says that these new rules align with their “goal of ensuring fair and inclusive practices that respect the personal rights and dignity of transgender and nonbinary entrants while preserving the integrity of competition for awards and records.”

In October, Riley Brady became the first ever non-binary athlete to secure a golden ticket to WSER, finishing second at Javelina Jundred 100-mile race. While Ultrasigup allows runners to choose from three gender categories, it was the first time that Javelina Jundred organizers had included a non-binary division. An already urgent and important conversation about the need to expand inclusivity in ultrarunning–and inclusivity in general in the sport–became heightened after Brady’s remarkable performance.

In an article Brady coauthored with coach David Roche in trailrunnermag, Brady explains: “Leading up to Javelina, I had emailed the race directors to inform them that I was seeking a Golden Ticket, which the race organization asks you to do. On my Ultrasignup page, I have indicated my gender as ‘nonbinary’ and my division as  ‘female.’

As this was the first year Javelina had a non-binary division, the live results updates defaulted to the gender category. “As I understand it now, that misunderstanding may have contributed to some confusion online after the race, even as I emailed them in advance and followed the rules at every step,” shared Brady.

While WSER already had policies in place for transgender athletes, they have now clarified and updated those regulations, as well as added clear rules for non-binary entrants and an updated and more inclusive pregnancy deferral policy.

Updates for transgender athletes

Transgender women can register to compete in the female category, provided they have been undergoing continuous, medically supervised hormone treatment for gender transition for at least one year prior to the race, or in the male category with no restrictions.

Transgender men can register to compete in the male or female category, unless they are undergoing hormone treatment related to gender transition that includes testosterone or any other banned substance in which case they must register in the male category.

Policy for non-binary athletes

During registration all entrants will have the opportunity to select their gender category–male, female, or non-binary. Entrants who select nonbinary will also need to choose a  category (male or female) for results and awards.

Non-binary entrants who are male-assigned at birth must select male as their category for results and awards, unless they meet the requirements for transgender women to compete in the female category under this policy.

Non-binary entrants who are female-assigned at birth can choose the female or male category for results and awards, unless they are undergoing hormone treatment related to gender transition that includes testosterone or any other banned substance, in which case they must select the male category.

Pregnancy deferral policy update

In order to defer a race entry due to pregnancy, entrants must submit a pregnancy entry deferral request in writing to the race director no later than one pm on the Friday before the race, as well as provide written confirmation of the pregnancy signed by a physician or medical professional.

The pregnancy deferral policy applies to anyone with a race entry who is pregnant at the time they enter the lottery and gets selected, becomes pregnant after the lottery and prior to race day regardless of how they obtained their race entry (lottery, sponsor etc.), or is an automatic entrant (top ten, golden ticket, etc.) and becomes pregnant or gives birth after obtaining their race entry and prior to race day.

(12/01/2022) Views: 908 ⚡AMP
by Keeley Milne

Four tempo sessions you can fit in at lunch

Life can be ridiculously busy at the best of times, and even the most dedicated runner will have occasions where it’s challenging to fit in a scheduled workout. Here, we have four challenging workouts (save these for your harder days) you can fit in before work or on a lunch break, and still have time for a quick shower.

A tempo run involves a prolonged or sustained moderate effort. Tempo sessions are perfect practice for racing, and the key to avoiding injury while doing these is not starting too hard. Coach and author David Roche suggests breaking a tempo session into three parts: for the first third, focus on running smoothly. On the second section, think relaxed, and for the final section, think fast(er).

“A perfect tempo gets slightly faster as it goes, but is enjoyable until the very last push at the end (when you might even sprint for one minute if you’re feeling strong),” says Roche.

Short tempo run

10 minutes easy running to warm up

21-minute tempo run at moderate effort

10 minutes easy running to cool down, with 4 x 30 seconds fast mixed in

Broken-up tempo workout

10 minutes easy running to warm up

2 x 10 minutes tempo run (moderate) with 5-minute jog recovery in between

10 minutes easy running with 4 x 30 seconds fast mixed in

Simple tempo repeats

10 minutes easy running to warm up

 

3 x 8 minutes tempo run at moderate effort, 3-minutes easy recovery running in between

10 minutes easy running to cool down

Longer (still short) tempo run

5–10 minutes easy running to warm up

30 minutes tempo run at moderate effort

5 minutes easy running to cool down

Roche adds a suggestion for time-crunched athletes–don’t let the need for the perfect workout get in the way of a simply good or even OK run.  “If you only have a few minutes on a workout day, mix in some unstructured intervals where you can’t fail–in other words, don’t try to hit particular splits, but run based on effort and leave the watch at home,” says Roche.

Get out there and do what you can, even if time is limited. You’ll feel better than if you did nothing at all, and consistency pays off. Remember to follow a hard workout session with an easy running or recovery day.

(11/23/2022) Views: 918 ⚡AMP
by Keeley Milne

Try this eight-minute leg routine to ramp up speed and strength

Coach and ultrarunner David Roche of Boulder, Colo. is well known for his three-minute mountain leg workout, a routine that is suitable for a wide variety of runners, from ultra-endurance athletes to those training for a 5K.

While the mountain-leg routine helps runners get strong, Roche shared in Trailrunner Mag that there was a need for a speed-focused routine for runners looking for help nailing faster paces.

Before doing this routine, note that if you aren’t struggling with speed, the mountain leg workout should be a sufficient boost for you, and you can safely increase reps as you gain strength.

Roche recommends speed legs only for athletes “who have evidence they need it, whether from health issues or imbalances or weakness at higher outputs.”

Make sure you aren’t adding any new exercises to your routine if you’re recovering from an injury, and ease into the routine, starting without weights of any kind. Roche suggests not rushing between exercises and says: “Do not go to failure. We’re looking to do some work, not get worked.”

Eight-minute speed leg routine

Warm up with a brisk walk or slow run, or do this routine following your workout (add these exercises to a hard workout day, so that your easy days stay easy).

10 x alternating rear lunges on each leg

Since rear lunges are easier than the rest of the exercises they’ll help you warm up, and Roche says to avoid going anywhere near failure. Focus on using controlled motion up and down, with your back knee getting close to the ground. Quads, glutes and hamstrings will all be engaged in these lunges, with both eccentric and concentric movements–great for descending and climbing. Alternate legs to avoid getting too tired.

10 x Bulgarian split squats on each leg

With your trailing leg on a bench or platform a few feet high, go up and down, staying in control. Roche says you’ll feel this in the butt and high hamstrings—make sure you start with no weight. Avoid this one if you have any pre-existing injuries or concerns.

10 x single-leg Romanian deadlift on each leg

Roche is firm on this one–start without weights. Firmly plant your foot and bend your knee slightly, raising the other leg parallel to the ground. Push down and pull back with the engaged leg to raise up to center, with controlled up and down motion.

10–20 x goblet squats

With legs shoulder width or a bit wider apart and feet slightly out, do a typical squat. Some people like to go to 90 degrees or beyond, but Roche says he prefers staying a bit higher. After you adapt to these exercises, it’s OK to use slightly heavier weights.

20–50 x single-leg step-ups

Runners familiar with the three-minute mountain legs will recognize the burn of the step-up portion to wrap up the speed leg routine.”Go up and down a bit more rapidly now, with the burn concentrated in your quadriceps,” says Roche. “It should feel almost exactly like climbing up a steep grade.”

Roche suggests going for a walk after the speed leg routine and making sure you have an easy running or recovery day planned to follow.

(11/16/2022) Views: 1,022 ⚡AMP
by Keeley Milne

Weird weather? Here’s how to stay fit when you’re stuck inside

Unexpected weather provided training challenges for athletes from coast to coast in North America this weekend. In the west, blizzarding snow and icy winds plunged runners into winter, while the east experienced a last flush of summer with hot temperatures and soaring humidity. Wherever you live and train, it can be handy to have some fool-proof backup workouts ready to pull out on a day you just don’t want to head outside. Here are some ways to keep your fitness rolling when you can’t get out to run.

Remember that it’s OK to switch it up

Sure, a snowstorm can make even the most dedicated runner want to curl up inside with a blanket and a good movie. It’s certainly ok to take an extra rest day–but if you are itching to get a workout in, know that cross-training can give you a mental and physical break from running while still letting you reap those aerobic and happy-brain rewards.

Not only will whatever workout you choose to target different muscles and training effects than your regular running routine–you’ll stay excited to lace up your shoes when you can next head outside. A HIIT (high-intensity interval training) workout can be an easy option to get your sweat on without leaving your house and doesn’t require any fancy equipment.

Simple and efficient HIIT workout

High knees for 60 seconds, rest for 15 seconds

Pushups for 60 seconds, rest for 15 seconds

Bicycle kicks for 60 seconds, rest for 15 seconds

Squats for 60 seconds, rest for 60 seconds, and repeat

Embrace the elliptical

Recent studies have shown that similar benefits to running can be achieved using the elliptical. Renowned coach and author David Roche shared in Trail Runner Mag that after noticing Canadian marathon record holder Natasha Wodak had been using the elliptical leading up to her speedy performance at the 2022 Berlin Marathon, he dug deeper, and purchased an elliptical himself.

“The elliptical seems like a wonderful way to add aerobic volume and intensity without the injury risk of running,” Roche explains. “It’s likely better than the bike on a 1:1 basis because it involves greater activation of the hips and hamstrings, due to the posture on the machine, while also allowing for arm-swing".

(11/07/2022) Views: 1,002 ⚡AMP
by Running Magazine

Two hill workouts to ramp up resilience and speed

If your regular running routine is feeling stale, consider adding some hills to your training. Hills are a challenge for most of us–they can be both mentally and physically hard, and if you’re used to running by pace rather than effort it can be tricky to switch gears. The benefits from adding some vert to your regular routine are immense, though–even if you race on mostly flat roads.

Hills boost speed, recruit muscles you don’t regularly engage on the flats and build mental toughness.

Coach David Roche, author of The Happy Runner, writes: “Over time, I have placed a much greater emphasis on hill workouts for all athletes, from beginners to pros.” Roche says that people who master hills become tougher and more resilient. “Some of that is the psychological element. I am not sure if hill beasts become life beasts, or life beasts become hill beasts, all I know is that people that conquer hills are all-around beasts,” he adds. If you want to become a running beast, here are two hill workouts to pop into your weekly training in place of another hard session (like speedwork).

Bread-and-butter hill repeats

Roche says this is the workout he gives all of his athletes at some point in their training. “A perfect balance of difficulty, power demand and aerobic stress,” he explains.

Warm up with 10–15 minutes of easy running

5 x 3 minutes uphill running at a medium-hard effort, with easy running downhill between each one

Cool down with 10 minutes of easy running

Leg-blasters (do this one when you’re itching for a hard workout)

Roche says this workout is “designed to ask everything of your muscles, making them perfect mid-cycle stimuli to kick up fitness.” If you’re feeling wiped out in the last few repeats, you nailed it.

Warm up with 10 minutes of easy running

4 x 2 minutes running uphill at a medium-hard effort, easy running down for recovery

4 x 1 minute uphill at a hard effort, easy running down for recovery

4 x 30 seconds all-out hills

Cool down with 10 minutes of easy running

Just like when you run a speedwork session, make sure you follow a hill workout with an easy running or recovery day.

(10/31/2022) Views: 995 ⚡AMP
by Keeley Milne

Here’s how to get mountain-running legs, even if you live in the flats

Those of us who live in prairie provinces are familiar with the dilemma of trying to fit some form of hill workout into our schedule. A mountain race sounds glorious (and the vert is definitely real), but how do you get your legs in shape to tackle steep climbs and downhill running? Here are three ways to nail the fitness that will take you up to the peaks with ease, even if you live hours away from any hilly terrain.

Become friends with stairs

Stairs can be an incredibly effective tool for runners, even if you don’t have mountains in your plans. When you push off each stair, it’s a form of explosive or plyometric training. This builds strength and power, increasing the ability of your muscles and joints to react upon landing. A set of bleachers can be a veritable playground for a runner, with a wide variety of workouts that can be done. Try this ladder stair workout to get started.

Pyramid stair workout

Warmup: 10 to 15 minutes easy running on flat ground

Workout: Run up and down stairs or bleachers for two minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for three minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for four minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for three minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for two minutes, rest for 30 to 60 seconds

Cooldown: 10 to 15 minutes easy running on flat ground

Build functional strength

Functional strength training will help your legs propel you up the ascents, and will help you maintain efficient form even when you’re feeling tired. Body-weight exercises are perfect for building mountain legs–you don’t need a gym membership or access to fancy equipment. This 3-minute routine by coach and author David Roche will have you ready to tackle the climbs and descents of a hilly race.

“The burn should feel somewhat similar to the screaming quads of steep climbs,” says Roche. He suggests adding it to your routine twice a week, on hard workout days (speedwork, or after a long run), so that you get the maximum recovery benefits the day after. Note that even though you’re only adding three minutes of leg-strengthening to your routine, if you don’t normally do drills like these, you will probably feel quite sore afterward the first few times.

Embrace the treadmill

Treadmill-incline workouts can be a fantastic go-to to build climbing strength and bolster confidence. You can mimic hill sprints, or longer, rolling hill runs on a treadmill with just the press of a button. Try this hill repeat workout to start off.

Treadmill hill repeats

This workout mimics a traditional workout of shorter hill repeats. If you’re new to hill repeats, start your incline at four to five per cent, but more experienced runners can up the incline to six to eight per cent.

Warmup: 10 to 15 minutes easy running

Workout: Six x 60 to 90 seconds at 5K to 10K pace with three minutes of recovery between each one (easy running). If you choose the shorter sprints, aim for the 5K pace, and try to hit your 10K pace if you’re doing the longer sprints.

Cooldown: 10 minutes easy running

Remember to follow a hill session with an easy running or recovery day.

(09/20/2022) Views: 1,176 ⚡AMP
by Keeley Milne

Boost recovery time to become a stronger runner

Paying attention to rest and recovery now will help you build strength and stay injury-free.

If you prioritize rest and recovery all of the time, you won’t need so much of it: or so research suggests. Some runners have a strict off-season, where they only cross-train or go on easy runs during the late fall and winter months. Others run straight through the winter, interspersing their diverse training with dialed-in recovery and rest throughout the year. Here are a few tips on how to maximize rest and recovery throughout racing season, so that you don’t have to take a prolonged break from your sport.

Always take one rest day (minimum) per week

All runners are different, and your rest and recovery needs will vary depending on how much general life stress you have going on. Our bodies don’t log mileage or care about our Strava data–they accumulate stress. This includes mental and emotional stress, so if you have a lot going on in your life, you may need more recovery time. Coach and ultrarunner David Roche advocates for a minimum of one rest day per week, two for athletes with stressful life situations.

Rest for three days at the sign of a potential injury

“It’s better to be 99 per cent too overprotective than one per cent too underprotective,” says Roche. When in doubt, rest. If the signs of potential injury persist after three days, seek a medical opinion. Inserting three days in a row of rest at any point in your training when you’re feeling over-taxed in life or well-being can be an efficient, simple training boost.

You won’t lose fitness in such a short period, and three days is often enough time to catch up on rest or deal with other life issues. By the third day, you’ll probably be itching to pull on your shoes.

Lots of rest after hard efforts and big races

In a tough race, we push our bodies into supercompensation mode. This can be a fantastic way to reach the higher echelons of fitness, but an extraordinary effort involves appropriately matched recovery.

When we run much harder than usual, our bodies get a bit of a shock: supercompensation training is the act of dramatically increasing your training load for a short period of time and then compensating by going very easy and maximizing recovery. Make sure to take full days off, eat a lot of nutritious food (your body needs fuel to recover), and to ease back into training with gentle activities or easy runs.

(09/07/2022) Views: 911 ⚡AMP
by Keeley Milne

Here’s how kindness will make you a better runner

Renowned ultrarunner, coach and co-author (with his wife, Megan Roche) of The Happy Runner, David Roche has some suggestions about how we can practice kindness and positivity toward others in our running and racing, and he explains why science backs this up.

“Lifting others up can lift you up too,” says Roche. “It’s not just psychological, but in how physiology responds to stress. Uplifting emotions may improve running economy. Affirmations reduce cortisol and stress. Even adaptation processes on the cellular level may be improved by a positive neurophysical context,” he adds.

If that’s not enough for you, know that you’ll also have way more fun; whatever the end result of your race, you’ll look back on the experience with more joy.

Celebrate shared experience

While the running community still has a long way to go in supporting diversity and inclusivity, trails do tend to tear down barriers and bond people. Most of us feel far more comfortable talking to strangers on a trail than we would on a street. If you see someone struggling a little out there,  you’ve probably been in that situation yourself, and you have some empathy for them.

That person you stopped to give a salt tablet to mid-race when you noticed them struggling hits the finish-line all smiles and tears, and you’ll feel their success like its you’re own. Roche explains that by building your running community, you will tend to be more process-focused and less results-focused (which was actually, in turn, help you run faster).

Thank every single volunteer and encourage every other runner

If you’ve ever had challenging race, you’ve probably experienced some moments of suffering. Mine, in ultrarunning, often involve struggling to keep enough nutrition in and combat nausea; I find it hard to carry on conversations when I feel that unwell. A much more experienced ultrarunner (who has also combated GI distress) once commented to me that the worse she felt, the more appreciative of the volunteers she tried to be. At first, that seemed unfathomable to me. Be extra thankful when I all I really want to do is cry or throw up?

I set out to test this theory when I ran a backyard ultra earlier in 2022. I dedicated myself to asking questions about others when my brain started to spiral into lowness, and to express my gratitude toward my crew and the race volunteers. That day was a certain kind of magic unlike any other I’ve had, and while I’m sure I can’t chalk it up entirely to practicing being nice, it certainly helped.

Roche sums up the concept of being a beacon of cheer when he says: “Spread the freaking love because life is too short and uncertain and scary to spend it alone, withholding affection.” I can’t argue with that. Even if you’re an introvert like me, up your kindness-game next race. You have absolutely nothing to lose by giving it a try.

You don’t have to be perfect at this–no one is. “The goal isn’t to exude an infallible aura of kindness, but to accept yourself and others as much as you can given the constraints of your background, brain chemistry, and perspective,” says Roche.

(08/25/2022) Views: 1,066 ⚡AMP
by Running Magazine

Elite Runners and Coaches Bust Six Major Training Myths

Let's be honest. There's a ton of bad training advice out there. Heck, there's just unchecked advice flung here and there and everywhere these days, on all topics of living and being.

So how do you best navigate these thickets of often dubious recommendations? How do you validate what's solid, and what's not? At Trail Runner, we turn to the experts. We turn to well-respected coaches and the most consistent and high-performing elites in the business. We turn to science.

From bro science to outdated training methods, here are eight stubborn training myths that just won't go away, and some proactive solutions to keep you tacking in the right direction.

Myth #1: Always Run High Mileage

It's tempting to think the only way to improve is to run more and more and to keep piling on the miles. But, high-volume training can have diminishing returns for many athletes.

"Running more miles isn't always the answer and comes with a laundry list of disclaimers: injury, sickness, burnout. Instead of adding more miles, fold in a form of cross-training. This helps keep training fresh, the body happy, and it's still stoking that aerobic engine," says coach and elite mountain runner Tabor Hemming. 

However, it's also not never the answer. Less isn't always more. 

"Adapting over many training cycles usually requires alterations in stress across years, so the best volume an athlete can do is often the least they can do while still adapting consistently, as long the total is within the general range that is needed to spur high-performance in their events for their physiology and load capacity," says coach and Trail Runner columnist David Roche.  

"The long-term approach to volume increases leaves room for growth, prevents stagnation, and limits breakdown that can stop an athlete in their tracks long before they figure out where their true ceiling is."

To advance and adapt, you do, in fact, need additional training stress as you progress. Just don't jump into triple-digit miles right off the bat.

Remember that running is different from other sports like cycling because repeated impact leaves athletes more injury-prone. Build up your volume over time, and back off (here's a handy guide) if you're feeling excessively fatigued or if soft tissue injuries occur. Myth #2: Always Give 110%

Elite mountain runner and coach Mason Coppi was hard on himself, always pushing his body to the limit in training and racing. 

"No matter what races I won or what times I ran, it was never enough. In my mind, there was always something I could have done differently. I could have always just given a little more effort. Every race and workout I ran I tried to give 110% effort. But here's the thing about 110% effort: it doesn't exist," says Coppi. 

Coppi tried to just work harder, to effort more in an attempt to reach his potential. But his performance in races declined steadily as Coppi ignored the signs his body was giving him to loosen up and rest. The more tired he felt, the harder he tried. The harder he tried, the more tired he felt. That feedback loop led to burnout, and Coppi is now taking a temporary step back from running. "You can only give what you have on that day, nothing more," says Coppi. Now, he's working to destigmatize the concept of taking easy days really easy. He works with other runners to help them understand that mental toughness is learning to listen to your body, to assess what your mental and physical needs are on a particular day and respond accordingly. 

"Once I realized my best on a given day was my best, a weight was lifted off me," says Coppi. "I knew my all-out effort was enough whether I was limited by something physical or mental."

Now, he no longer chases PRs and fast times on every run and instead works on flexing his adaptability muscle in training. To quote Coach Ted Lasso, "I want 60% effort, 1000% of the time." 

Consistency beats intensity when it comes to reaching your athletic potential, and enjoying the process. 

Myth #3: Don't Worry About Speedwork

Speedwork is a trail runner's best friend. 

"It's a myth that you have to train for ultras very slow, via many, many miles. High-intensity work is an ultrarunner's friend and diminishes the need to run 100+ mile weeks," says Jessica Riojas Schnier of Smiles and Miles Coaching. Use high and moderate-intensity workouts to train smarter and more efficiently. You'll reduce your risk of injury and burnout if you are more efficient with your training, which then makes us happier runners, for longer!"

Start by integrating 15-30 second strides at the fastest pace you can go without straining with one to two minutes of easy, recovery-effort running in between. Do four to eight sets, two to three times a week throughout your runs. 

Then, you can start integrating more structured workouts into your training. We recommend beginners start with these looser, more relaxed trail workouts. More advanced runners can skip right to these race-oriented workouts, or even get into some fun, combo workouts. 

Don't be afraid of a little speedwork. It'll help you train smarter, faster - and maybe you'll even have more fun. Myth #4: You Must Move to Boulder

While many top trail runners live in mountain Meccas like Boulder or Flagstaff, there are plenty of folks who live and train far from the Rocky Mountains and still compete at a high level. Take Ohio-native Arlen Glick, for example, who finished third at this year's Western States Endurance Run.

"There is still a myth that if you do not live near mountains, you can't do well or complete mountainous races. I have seen numerous athletes repeatedly train in the prairies (flat flat flat lands) of Canada and crush some of the most technical trails and races with incredible vertical gain and loss," says coach Jenny Quilty. 

There's plenty you can do to prepare for steep races, even if you don't live in Chamonix. Functional leg strength, like Mountain Legs, can help build strength and resilience through specific movement patterns. Improving your running economy through speedwork and hill strides is also key for mountain adventures and competition. 

Also, don't fear the dread-mill. Treadmills can help you practice power hiking, and just a few concentrated sessions are enough for some mega-mountain adaptations. Uphill treadhill doubles are also a great way of getting some vert in, all while reducing impact. Don't overlook the eccentric strength required to rock downhills, though, as many runners' legs are more affected by descents than the climbing. 

Myth #5: Run a Metric-Ton of Vert

While you'll want to do some vert-specific work to get better at climbing, overdoing it can lead to slow-downs and stagnation. 

"You don't have to run a ton of vert to get better at climbing," says Nike pro athlete Matt Daniels. "I have seen with many athletes that the ones who have developed more speed and better running economy without hundreds of miles in the mountains are the ones who end up handling the vert better on race day. There has to be a fine balance between vert-heavy runs and economy build-in training to be a good climber on race day."

Work on improving overall fitness without overemphasizing vert. According to coach and columnist David Roche, "The best climber is usually the best runner with just enough specific training on climbs." Focus on improving your running in training, while mixing in strength work (like mountain legs) and incorporating more vert as you get closer to your goal event. 

Try to get out on trails with race-similar terrain on the weekends leading up to your event, and mix in some mid-week vert during workouts and easy runs, too. Try to run the downhills with intention to get your legs ready for the muscle breakdown they'll incur on race day. 

Myth #6: Don't Race Until Perfectly Trained

Curious about diving into your first trail race? Don't wait!

"It's a myth that you have to already be an accomplished trail runner to register for a trail race. Most trail races are not that much different than road races (except if you're racing in the mountains, of course) in terms of their footing," says Denver-based Strength Running Coach Jason Fitzgerald. "Get a good pair of trail running shoes, get comfortable on all kinds of surfaces, and you'll have a blast at your first trail race!"

If you're curious about jumping into a trail race, reaching out to the race director can help determine if you're ready for and interested in a particular event. Researching past participants' race reports can help, too. (Remember to always take race reports with a grain of salt, since it's just one person's experience and perspective.) It doesn't hurt to have a friend sign up for the event with you for moral support and training accountability. 

Our advice? Start small. Find an event that's short enough that it sounds fun, rather than a huge stretch for your first race. 

Also, make sure you have a solid, consistent base of miles and you're not jumping into something that's hugely above your pay grade. We recommend at least six hours a week of training before jumping into a 50K, and closer to nine hours a week when you're looking at the 50-mile distances and up. If you're not sure where to start, check out our full catalog of training plans here. 

(08/15/2022) Views: 1,047 ⚡AMP
by Trail Runner Magazine

How to Train for Technical Trails

Technical trails can ask a lot out of the runner. They demand a fine balance of concentration, strength, and agility that can take years to hone. But being a strong runner of technical trails can quickly translate to improved efficiency, faster races, and overall health.

Like anything, upping your game on technical trails requires practice and preparation. That's why we turned to our favorite coaches and athletes, asking them how best to build the skills for staying upright and moving fast through tricky terrain. Here's what they said:

Fancy Footwork

"One of my favorite sets of drills to build skills for technical trail running is Lauren Fleshman's dynamic drill routine," says elite mountain runner and coach Mason Coppi. "The routine includes dynamic drills that improve overall biomechanics, coordination, foot speed, and ability to move in multiple planes of motion."

Though the routine was originally designed for track and road runners, it targets skills and agility that translate well to trail running. These dynamic, multi-directional movements keep you on your toes and help with the precise footwork you need for tough terrain. Coppi likes the athletes he coaches to do the routine after each run, to reinforce good footwork and form, especially when the legs are fatigued.

Take action: Do 10-15 minutes of mobility and drills after two to three runs a week to improve agility and footwork. Use the video above, or try using a ladder, cones or even chalk your own "ladder' on the sidewalk to practice. 

Strength Train

"Pure strength is always in fashion for any difficult race, so it's a good idea for trail runners to improve their maximum strength output," says Strength Running coach Jason Fitzgerald. "By getting substantially stronger, runners will be able to cover steep and technical sections with ease. And (of course!) spending time on technical trails is the best way to get better at them." 

San Diego-based Coach Jessica Riojas Schnier agrees, and says athletes should specifically target their toes and feet with strength training. 

"I do toe yoga (stretches that target the feet and toes) and ankle inversion/eversion exercises while sitting at my desk and occasionally use a wobble board to help strengthen my ankles," says Riojas Schnier. She also recommends toe yoga for athletes who struggle with foot and lower leg injuries, which can help with agility and stability on technical trails. 

Being a strong runner of technical trails can quickly translate to improved efficiency, faster races, and overall health.

"When technical terrain is not available, I often utilize movement-specific strength work. The roots and rocks simply aren't ladders on the ground - that would be nice and predictable, but there is more to running technical trails than a quick high knee," says Coach Jenny Quilty. 

Quilty and Schneir recommend David Roche's Speed Legs and Mountain Legs routines, which target limbs individually in addition to ankle and foot strengthening.  

"To prepare for technical terrain, I use run-specific strength moves that best replicate the movement patterns of climbing or descending on trails," says Quilty. "A few of my favorite go-to strength moves often focus on eccentric loading to build stability and strength with downhill running. Since technical terrain often requires more time in the mid stance of the running gait (when the foot is planted on the ground) I incorporate a few moves to target stability and power navigating movements while a single leg is under load." She recommends moves like step downs, single leg lateral slider squats, step-ups, and reverse nordics. 

Take action: Incorporate a wobble board or Mobo board into your mobility routine. Don't neglect your feet and toes when it comes to strength! Try this routine for a strong foot foundation. 

Just Run

The best way to improve your technical trail running ability is to just get out there and do it. 

"Go out on the trails and get comfortable," says coach and elite trail runner Tabor Hemming. She and her husband and co-coach Eli Hemming recommend getting out on the trails as much as possible, while augmenting that trail running with some targeted strength training.

"Some of our favorite strength exercises are lunges (front, back, and lateral) and then planks. These are the biggest bang for your buck exercises, especially for a time-crunched runner. We recommend incorporating them two to three times a week following your run." 

trengthening your lower core with stabilization exercises like planks and leg lowers will also help with stability when moving quickly through technical terrain. But, there's no replacement for getting out on the trails, and honing your skills in the real world. 

Nike pro runner and coach Matt Daniels recommends repetitive running on technical terrain. "It always helps to have someone who is faster than you on technical terrain to run in front so you can practice just staying with them and reacting to what's ahead quickly!" 

"If it is accessible, the best way to improve is to practice, by following others, joining a group, doing sessions on a specific section of trail where you run for a few moments, walk back, and repeat to test out and build confidence in footing," says Quilty. 

Take action: Grab a friend or join a running group and hit the trails. Notice the quick turnover and shortened stride most folks adopt when moving quickly through technical terrain, and see what lines your trail buds take. 

(08/07/2022) Views: 1,008 ⚡AMP
by Trail Runner Magazine

Taking Time Away From Running Is Hard. It's Also A Huge Opportunity.

When athletes treat their bodies with the proper respect, there's no telling how much they can handle. 

Smashed course records by both male and female winners at the Hardrock 100 two weeks ago show that we still aren't anywhere close to hitting the ceiling on accomplishments in running. But a few missteps, even with the best of intentions, can cause those same hardworking bodies to grind to an early halt. 

According to Dr. Megan Roche, professional runner and clinical researcher for the Female Athlete Science and Translational Research program at Stanford University, runners risk depleting their bodies of the energy they need to perform their best, as athletes and function optimally in the everyday moments in between. In the most basic sense, we're not all that different from cars on the street. We need fuel - plenty and often - to keep chugging along. An empty tank translates to a much shorter trip than you could manage on a full one. 

The issue is that a lot of popular nutrition recommendations pave the way to low energy availability.  "Common things associated with low energy availability are low carbohydrate diets, within-day energy deficits, heavy training without increased intake, lack of fueling on long runs, and disordered eating or eating disorders," Roche says. 

You might even think that you are getting enough intake to fuel up for your runs and recover well, based on how often your growling stomach sends you to the fridge during high-mileage weeks. But even the strongest "runger" might not be enough to match your actual energy needs. "Low energy availability can easily happen unintentionally," explains Roche. That's especially true when you factor in the amount of energy that athletes expend on a day to day basis.

Coming Up Short

Relative Energy Deficiency in Sport (RED-S) sets in when the body spends too long in that state of low energy availability, undergoing training stress without enough fuel, rest, or both to balance out the load. It can't continue to push at the same level, so it begins to shut down everything that it doesn't deem absolutely necessary for survival. Like a weary runner shuffling in the last mile, sure you can keep moving, but at a cost to your performance and your overall health. 

"RED-S can cause endocrine disruption, suppression of the reproductive hormones, thyroid abnormalities, immune dysfunction, and changes in metabolism," Roche warns. "All of these factors can impact performance over the long-term, making it harder and harder to gain consistency in training."

The only way out is through, which requires minimizing all sources of stress until the body feels safe enough to turn the extra sources back on. It requires building up out of the debt the body is already in, both in terms of energy and rest. And since exercise exerts its own stress, that takes running off the table, too. "Reduced exercise and weight gain can be the most effective recovery tools in restoring the energy balance," Roche agrees. It's a temporary break, but a murky one. 

"RED-S recovery is a complicated process with a unique roadmap for each athlete that is trying to heal," adds endurance sports dietitian Kylee Van Horn. "The physical and mental stresses must fully be addressed, which can involve a complex recovery process. This also leads to an unpredictable timeline for recovery, and begs patience and dedication to the process to fully recover." 

Even if it's not forever, shelving your shoes can still feel like tearing out half your heart. But in the wake of diet and hustle cultures, more runners than ever are finding themselves facing the tough reality that their bodies can't keep up the pace anymore. Running well in the future means not running right now. "Recovery will be a journey," Roche sympathizes, "but one that will support all the adventures and performances to come."

The Hardest Race

Whether you're resting to repay an energy debt or to manage another setback, not running might hurt more than the toughest training block. After all, you're cut off from an integral piece of who you are. 

Wile it's important to round out your personality with other interests besides running, there's no denying that most of us feel a deep connection to our sport - that's why we do it! It's our strongest connection to the world around us and the people exploring it with us. But when the sport that charges your mental and spiritual batteries is also what drains your physical battery, it turns into a painful situation. 

So when you're on pause, how do you find the drive to move forward? 

Cutting all ties presents one option. Seeing reminders of running at every corner can feel like pressing on a bruise when you're not actively running yourself. It's tempting to turn your back on the whole thing so that you don't have to face what you're missing. 

But taking that route writes off the fact that running involves far more than just pumping your legs back and forth. Recovery is often the part of training that takes the most discipline, and is frequently overlooked or swept aside by athletes who think of it as optional. There are improvements to be made and experiences to be had as a runner without taking a single step. Here are three:

Tactic #1: Cultivate a Super Fan Mindset

Staying connected to the running community is critical. Ambitious runners so often get wrapped up in the hustle and bustle of competition when deep in race mode, and lose sight of community because their own goals hog the stage. When those all-consuming goals take a backseat, you finally have the chance to remove your blinders. 

"I think there is immense power in shifting from a super-athlete mindset to a super-fan mindset," says David Roche, coach with Some Work All Play. "A health-related reset is a wonderful time to view competition through the lens of love, to try to see others as teammates, even if you've never met them. That loving, fan mindset can give an athlete superpowers when they return, changing a narrative of conditional self-acceptance to one that is uplifting and joyous in all contexts, since there are always teammates to cheer on."

Coach T.J. David with Microcosm Coaching agrees. "Staying engaged with other runners during long periods of time off can be one of the best ways for athletes to work through the challenges of not being able to train and compete in sport, because those community activities often connect with the reasons the athlete got involved in the activity in the first place." 

Without the pressures of performance narrowing your scope, there's room for the simple joys of running to shine brighter, like scenery, discovery, and good company. When you're on your feet again, you'll bring those highlights back with you to reframe your perspective for the future. 

Tactic #2: Talk It Out

There's a huge emotional component to taking time away from running. To work through the internal conflict, you'll need friends to hold your hand.

"Taking the time and space to talk through the recovery process and address any feelings that might be arising is super important for athletes," David Roche confirms. "Social recovery is one of the most important tools in an athlete's toolbox for coping with the challenges that long-term setbacks present. Just talking about what you're going through, either with a coach or friends who get it can help lower the stigma and reduce stress around the recovery process." Microcosm Coaching actually hosts weekly Community Calls with their athlete team for this very reason, to establish a strong sense of camaraderie so that their runners always know who to turn to, in sickness and in health. 

Tactic #3: Remember That Mood Follows Action

It might feel difficult to keep up with those connections at first. Losing running, even temporarily, comes with its own grieving process, and jealousy can rear up quickly. 

"A sick or injured runner managing complicated emotions like envy, loss, and vulnerability may feel comfort in the short term by isolating," acknowledges Sarah Strong, LCSW with Fireweed Counseling. "But isolation exacerbates stress. Community, on the other hand, buffers stress, supplies a sense of belonging, and provides emotional and practical support." 

You don't have to wait until you feel ready to connect with others, either. You might never feel ready beforehand. "Mood follows action," Strong clarifies, "so injured runners should intentionally create opportunities for social connection before waiting to feel motivated to do so." 

Strong offers a roadmap to going from nursing your wounds alone to leaning on your peers. "Brainstorm ways to connect with the running community that don't involve running - from more passive engagement like listening to podcasts or reading books, to more active engagement like volunteering at a race or serving as an aid station for a friend's training run." Then, rank those ideas based on how realistic they seem right now. 

If you can see yourself reintroducing your favorite running podcast, but can't begin to imagine cheering on runners from the sidelines of the race you had to drop out of, start with the easiest option and work your way up. You don't have to do it all at once, and you're allowed to take it slow. 

"Initially all activities will involve at least some level of distress," Strong cautions. "The pain will begin to ease as the runner experiences the positive benefits of social connection in these new and different ways. Choosing how and when to connect with their community gives injured runners a sense of control during a period of disempowerment."

Through it all, Strong suggests that there's no such thing as too much self-compassion. "Give yourself the time and space to feel and express anything that you are experiencing, without judgment. Put thoughts and feelings into words to make them tangible and manageable. Get them out of our head by physically writing it down or saying it out loud. Repeat as often as necessary."

The Bottom Line? 

Running's only an individual sport if we let it be. Use your time off to build a stronger foundation for your running rooted in community. Not only will you find more peace in pressing pause now, but you'll come back stronger with support by your side.

(07/31/2022) Views: 833 ⚡AMP
by Trail Runner Magazine

A simple tempo workout to add to any routine

Does the perfect running workout exist? Regardless of your end goal, most training programs involve a combination of easy runs and a mixture of speed-work, hill intervals, or longer runs (and maybe all three). Workouts will vary from runner to runner and depend on goals, but most training plans involve tempo runs of some kind.

The optimal amount of tempo work is a hotly debated topic, but we do know incorporating some form of tempo workout into your routine is beneficial. Make sure to follow any tempo run or interval session with an easy or rest day.

Here’s a tempo workout to add to almost any repertoire. David Roche, co-author (alongside his wife Megan Roche) of The Happy Runner, calls this tempo workout a good “bread and butter” addition to any running regime. Roche, a renowned athlete and coach, touts the benefits of maintaining lifelong running goals and positivity.

Warm-up

3-5 km easy, with drills like this warm-up demonstrated by Roche.

Workout

10 x 3 min at 10 km effort with 1 min easy recovery, running intervals as smoothly and consistently as possible.

Cool-down

3 km easy.

This tempo run can be done as a stand-alone, or with post-run strength exercises to finish off the legs.

A tempo pace should be challenging, but not so hard that you can’t speak. The intervals in this workout can be adjusted by upping the intensity to make a harder speed-day leg-burner, or done uphill if you’re preparing for a hilly race.

(06/08/2022) Views: 1,013 ⚡AMP
by Keeley Milne

Trail Running Mental Superpowers

Trying to pinpoint and identify what exactly leads to mental performance breakdowns in races. That curiosity has driven me to have many intriguing conversations with some of the most experienced athletes and coaches in the sport. There are quite a few different mental deficits that can cause a disappointing race result, but there was one that kept coming up over and over, again.

Almost every athlete and coach referred to the same concept - performance is greatly affected when the actual experience of the race doesn't match expectations or the image the athlete had in their head. Going into any experience with rigid assumptions or beliefs about how you think it's going to go creates the perfect environment for some dysfunctional thought patterns to flourish. Primarily, the inability to adapt to your circumstances.

Be Open-minded and Curious 

According to trail runner and coach David Roche, athletes tend to idealize the experience going into a race. When things start the struggle sets in and an athlete hasn't planned for how they are going to respond, it's much easier to shut down, thinking "this experience is nothing like what I thought it would be."

Not only is your brain having to interpret an experience it's not super familiar with, but it's also pretty uncomfortable and even downright painful, at times.

David encourages his athletes to think about the hard stuff they are going to face, long before they get there. Great performances happen in spite of or even because of adversity, not in the absence of it. Every time you face a new challenge, you learn more about yourself. As Courtney Dauwalter has said about low points and dark moments in races, "You don't get to summon those whenever you want." Approach those times with an open mind and the curiosity to discover what you can endure.

They are a gift. Without resistance on your path, you don't get to find out how much you can persist through. You're stronger than you think you are. Give yourself the chance to prove it.

Great performances happen in spite of or even because of adversity, not in the absence of it.

Respond, Don't React 

One thing that racing continues to teach me is that I don't have it all figured out. Just when I think I do, there's a new lesson to be learned. There have been many times in a race when things weren't going the way I planned, and I just reacted without logic. Reacting puts you on the defensive.

It often involves a victim mindset and invokes some pretty negative emotions. Anyone else ever had a full-blown pity party on the trail mid-race? Yea, me too.

On the other hand, responding to the same circumstances means taking in the new information and adjusting. Take away your perception or preconceived notions about what the experience means. The mental and emotional flexibility to problem solve a challenge is a superpower when it comes to trail running.

Reacting is a passive action while responding is an active one. Whether it's shifting your race plan, adjusting your perspective, or trouble-shooting a nutrition issue, empower yourself with adaptability.

Persistence Not Stubbornness 

Another potential negative outcome of being too mentally and emotionally rigid is stubbornness. When the reality on race day doesn't match the highlight reel you've been running in your head, a common reaction is denial. When things get hard the impulse might be to dig in, and beat the race into submission. The problem with that is it sometimes includes tunnel vision.

When you're so focused on forcing the race to play out in a way that matches your expectations, you miss all the cues and feedback of the reality you're in. Or worse, you ignore them. Stubbornness sets in and you're no longer being an active participant in your race. I'm not suggesting that this mindset means giving up on your goals.  It means knowing what you're capable of achieving without believing there's only way for you to do that. To me, persistence means striving towards your goal even if that means taking a different path than you thought it would.

There's nothing more dangerous than falling into the trap of thinking you have it all figured out.

There's nothing more dangerous than falling into the trap of thinking you have it all figured out. Without the curiosity to learn more about yourself, it's hard to push through difficult experiences.

Being prepared and ready to have the most successful performance means equipping yourself with the skills you need to respond and adapt to anything that the trail throws at you. Increased fitness and preparation don't give you increased control. If anything, it just gives you the illusion of it. An open-mind, the willingness to adapt and a Swiss Army knife of mental and physical skills equip you to tap deep into the well of possibilities.

(01/23/2022) Views: 1,182 ⚡AMP
by Trail Runner Magazine

New Year's Resolutions For Trail Runners

You know what the internet looks like right now. Just like every year, social media is awash in advice about what you should or shouldn't be doing as we head into 2022. Eat this, not that. Download this app. Buy this piece of gear. Try this productivity hack. 

This article does not contain that kind of advice. Instead, we want to kick off the new year by living in a way that aligns with our values and prioritizes what's important to us, rather than what sells more shoes, diet apps or newfangled recovery products. 

Here's how to run happier, healthier and more fulfilled in 2022.  

1. Fuel for running and life

The human body is a miracle. It can transform pizza into the energy to run ultramarathons. It's amazing! Treat it as such!

The point of your body is not to shrink to its smallest form. The point is to give you the energy to show up for everything in your life, from a run, to grocery shopping, to vacation with your family, to setting a PR on the Sunday crossword puzzle. Rather than focusing on counting macros or restricting calories, focus on fueling in a way that makes you feel good and gives you the energy to go after your goals. Want to be a stronger athlete? A better parent? A more caring community member? There's an app(etizer) for that!

Stop focusing on what you should and shouldn't eat, and focus on eating enough. No one wants to go to their deathbed wishing they had eaten one more pizza bagel. 

2. Buy less gear

Over 10 percent of global carbon emissions come from the apparel industry - more than all international flights and maritime shipping combined.

Aside from choosing clothes and gear made in countries with stricter environmental regulations, like Canada, the E.U. and the U.S., you can keep clothing out of landfills and reduce your environmental impact by following the three R's: Reduce, Reuse, Recycle. And recycling should be the last resort. More and more brands are instituting repair programs for just this reason, so before you replace something, see if it can be fixed instead.

BUY. LESS. GEAR. 

The priority should be to reduce the amount of gear that gets made and contributes to environmental degradation by using precious resources and producing waste. The single biggest contribution you can make is to buy less, and only buy what you need. 

3. Forget what you think "strong" is supposed to look like. Strength train for health and function, not looks. 

If you already do a bit of functional strength and mobility, disregard this paragraph and use your extra time for Resolution #7. 

Forget six-pack abs and cantaloupe biceps. If you don't currently have a strength program you like, we recommend this beginner cheat sheet, or this regimen for injury prevention. Both are designed with the movement patterns and injury risks of trail runners in mind. 

The best strength program is the one you can complete consistently without feeling excessively tired or sore, and ideally, one you enjoy. Strength training should support your running, not take away from it. It should make you a better, stronger, happier runner. You don't need to get #swoll or get a six-pack to be strong. Focus on feeling good and staying healthy, not looking a certain way. 

4. Start a training log

One of the biggest changes you can make to level up in your training is to start seriously recording and tracking what you're doing. While activity and health apps like Strava and Whoop have benefits, taking time offline to record your runs and track more subjective information can spur intimate reflection on how you're really feeling. 

Instead of, or along with, training data, record how you feel, how you slept, your perceived effort on a run, if you saw a cool animal or a rainbow or something you're grateful for. When you have a paper training log, you're in charge of what you pay attention to. 

Our favorite thing about offline training logs is that they're just for you. You don't have to show anybody else, and there's no comparison like you might find on Strava (which is why our assistant editor avoids the app entirely). Be honest and vulnerable. You're the only person who will ever see it! Accept the bad days along with celebrating the good ones, knowing that everyone experiences both. Putting pen to paper (or cursor to word doc) gives some distance from the data and allows us to reflect on what matters to us. Paying attention to patterns in energy and fatigue can help identify potential injury precursors and will help you stay more consistent and healthy. You can see our favorite training log here. 

5. Focus on activity level, not weight

Brace yourself: inboxes are about to flood with emails insinuating that January 1 is a great time to recommit to a restrictive diet (it'll work this time, we promise!!) and lose the Covid 15. DON'T LISTEN. 

Research shows that people who focus on being more active rather than losing weight end up improving their cardiovascular health and reducing all-cause mortality. Most people who use diets or weight loss regimens fail, and emphasizing fitness and activity rather than weight creates a more sustainable and attainable goal - with better health outcomes overall. 

Throw away your scale (unless a medical professional has advised otherwise) and stop counting calories. Focus on moving your body in a way that feels good and brings you joy. 

6. Prioritize mental health

If you've read this far on a list of health-related New Year's resolutions, you probably have a demonstrated interest in health and performance. But one of the most overlooked aspects of health, for athletes particularly, is mental health. 

The brain is a body part, and mental health struggles should be treated just like physical injuries. If you got a stress fracture, you wouldn't tell your femur to just get over it. You'd give it TLC, allow it to rest and come back slowly, showing some extra love to the injured area. Make sure you're giving your brain the same love and judgment-free attention. This year, double down on taking care of your mental health. Meditation, journaling or any other mindfulness practice is great mental health pre-hab. 

While running and exercise are great tools to ease and prevent some aspects of mental illness, they're not the whole toolbox. Invest in other methods of self-care and mental wellbeing like therapy with a professional. Mental and physical wellbeing are deeply interconnected, and when you prioritize the brain, the body will follow. 

7. Listen to your body

Just like speed or endurance, the ability to listen to your body is a skill that can be cultivated. In 2022, make listening (and responding!) to your body a priority. If you're tired, rest. If you're hungry, eat. If something hurts, don't run. Make a habit of listening and responding to your body's natural cues, rather than pushing through. 

And don't forget, as our friend, coach and columnist David Roche says: the body knows stress, not miles. When you have a hard day and the big workout you had on your training plan just seems like too much, give yourself some grace. If the idea of running inspires dread and not joy or motivation, make a change.

Forcing a run when you're tired, hungry or hurt isn't a sign of strength. Making intentional, informed decisions about what's going on in your body, is.  8. Rest intentionally

Most of us face a bias toward action and productivity. We overemphasize doing hard workouts and super long runs just like we do working longer hours and getting more done. But remember: the most important training adaptations happen when we're resting. 

Without rest, your body can't adapt to the stimulus you're giving it. Stress+rest = adaptation. Stress+stress+stress, with no rest = disaster (injury and overtraining). Work and rest are equally important in training, even if rest doesn't get you any kudos on Strava.

Stress+rest = adaptation. Stress+stress+stress, with no rest = disaster (injury and overtraining).

Make resting intentionally a part of your training. Write your rest days in your training log! (See Resolution #6.) Celebrate the days you intentionally spend on the couch. Resting before you're hurt or overtrained is what allows you to stay consistent in the long term and adapt over time. 

9. Invest in your community

Around the start of the year, many people draw up ambitious running goals: a new race distance, a PR, a new mileage or vert record. Racing is fun, and is a great way to find community through competition. But, without a deeper "why" behind your running, that connection may become unfulfilling. This year, reallocate time and energy toward something that gives back to your community - wherever your heart may be. 

Last year, I started volunteering with Runners For Public Lands, a climate-justice non-profit that helps connect runners around the U.S. with environmental and social justice initiatives in their area.  Now, I have an opportunity to represent an organization I'm passionate about, and that gives running a deeper resonance. 

Find something that you care about and dig in. Maybe it's a local initiative to conserve public lands or increase outdoor access. Maybe you can spend a little extra time building trails or picking up trash. Volunteer to crew a friend at their big race, or contact a local race director to help mark or clean up a course.

Running can feel mostly self-centered, but there are countless ways to use it as a platform for good. Find one that resonates with you, and invest in it. Supporting others and connecting with your community isn't just good for others, it may help improve your performance too!

10. Have more fun!

I love this quote from A Summer Day by Mary Oliver: "Tell me, what is it you plan to do with your one wild and precious life?". 

This article won't give you the steps to PR your marathon or get six-pack abs. But we hope it helps you live in a way that recognizes we're only here for a short time. At the end of my life, there's no way I'll wish I had spent more time on Twitter or checking after-hours emails. Most of my regrets will be about the summits I wish I'd reached, or the cheesecake I wished I had eaten. 

This year, get serious about having more fun. Resist the temptation to over-optimize in ways that prioritize productivity to the detriment of fun-ductivity. We only have this one wild and precious life, and I want to freaking send it, even if that means missing a few emails, slowing down to enjoy the view and weathering cheesecake-induced GI issues. We want you to send it too.

Fun isn't the opposite of focus in an athletic life. It's a critical part of one, allowing us to laugh at the fact that we love and want to get better at something that feels as silly as trail running. If not for the fun of it, why do we do this in the first place? I always write and run my best when it's coming from a place of fun, not forced seriousness. 

Each year, one of my favorite writers, Brendan Leonard, re-publishes a blog post he first wrote in 2011, "Make This Year The Year of Maximum Enthusiasm." Each year, it rings true.

"Your life, even the bad parts, is fucking amazing. And most of the small things that make up your life are amazing, too - mountain bike rides, rock climbs, ski runs, sunsets, stars, friends, people, girlfriends and boyfriends, dogs, songs, movies, jokes, smiles hell, even that burrito you ate for lunch today was pretty phenomenal, wasn't it?"

Don't just think about what you can do to have more fun, think about what you already have that is fun as hell. This life is wild and precious, and you get to decide what to do with it. So many resolutions passed down by influencers and magazines like our own emphasize getting fit, losing weight, buying stuff,  being productive or emphasizing some exterior achievement to the detriment of a fulfilled life, whatever that looks like for you. 

The most important thing you can do this year is to have more fun. 2022, let's do this!

(01/01/2022) Views: 975 ⚡AMP

Ethan Newberry’s first 100-mile training week

Here's what happened when the trail runner and filmmaker set out to document his first-ever 100-mile training week

For better or for worse, many runners consider the 100-mile training week to be an important benchmark. Even though it’s entirely arbitrary (and for many people would represent too much mileage for optimal training and health), the idea that they “should” be training at this volume holds sway over more people than would probably admit it. Filmmaker, musician, trail runner and race director Ethan Newberry of Seattle, aka The Ginger Runner (whose film Where Dreams Go To Die documents Gary Robbins’s first and second Barkley Marathons attempts), is one of those people.

For years, Newberry had wanted to do a 100-mile training week, just to prove that he could. So, with some guidance from his coach, David Roche, in the final days of 2019, he finally did.

Newberry acknowledges the arbitrariness of the benchmark 100 miles by saying that for some people, 100 miles a week is “not a lot,” and for others it represents a crazy amount of training volume. For him, it was a daunting challenge, for two main reasons: 1) he’d never done it before (which made it both a physical and a psychological challenge), and 2) as a middle-of-the-pack runner, 100 miles in seven days represents a serious time commitment.

His goals being simply to reach 100 miles without getting injured and while having fun, here’s how he and Roche planned out Newberry’s mileage for the week:

Monday: 15 miles

Tuesday: 10 miles

Wednesday: 10 mile/5 mile double

Thursday: 10 mile/5 mile double

Friday: 8 miles

Saturday: 20 miles

Sunday: 17 miles

All the runs were done at an easy pace.

(Note: anyone trying this for the first time, whether just for its own sake or as part of a training plan with a goal race in mind, should definitely build up to it gradually, and be aware that your sleep, recovery and nutrition needs will be significantly greater than usual. This is definitely not a goal for a beginner runner. )

The first day goes well, but to save time, Newberry does his 15 miles on the roads, and some joint soreness leads him to switch to the trails for day 2.Day 3 and 4 are doubles. On Day 3, Newberry decides to do the short run first. This is the first day he’s really aware of the recovery, sleep and nutritional challenges involved in a 100-mile week, but he wisely enlists two other runners to join him on the day’s second run, a 10-miler. By the end of it, he reports that his legs felt strong.

Halfway through the week’s mileage, Newberry say, “I can smell the finish line. And it smells like pizza.”

On day 7, Newberry’s elation at being almost finished his first triple-digit training week is palpable. “I feel like I could run another 50,” he says, adding, “It took me years to build up the courage to try.” Sometimes giving it your best shot is enough.

Not only is Newberry’s project a useful document of what a 100-mile week looks like, but his decision to run a different route for every run makes for a scenic and entertaining micro-travelogue of Seattle’s favourite routes.

(10/25/2020) Views: 1,089 ⚡AMP
by Running Magazine

What to do when injury happens

David Roche, author and coach to many top trail runners, dispenses advice on what to do when injury happens.

Even the strongest runners occasionally get injured. If you think you may be injured and this is not something you’ve dealt with before (or even if it is), running coach and The Happy Runner author David Roche of the SWAP Adventure Team (Some Work, All Play) along with Black Canyon 100K winner Matt Daniels has put together a very simple how-to video for Strava on exactly how to approach the situation.

Roche coaches a lot of successful trail runners like OCR badass Amelia Boone, Western States winner Clare Gallagher, Barkley Marathons finisher John Kelly, Canada’s Kat Drew and Canadian Trail Running’s own Tory Scholz, and his approach is holistic–he’s concerned not just that you take care of the injury, but that you remain, well, a happy runner. While injury prevention is important, Roche acknowledges that we can’t always avoid injury entirely. That’s why he formulated these guidelines on what to do when despite your best efforts, something goes wrong with your body. (Roche coaches road runners too, by the way.)

Here are Roche’s Rules for when you think you might be injured.

1. If it hurts to walk, don’t run.- It may seem like basic common sense, but you’d be surprised how may runners routinely ignore it out of a desire to prove how tough they are, or to reassure themselves that they’re not really injured. But if you run on an injury, it will likely get worse.

2. There’s no shame in stopping.- One of Roche’s biggest assets as a coach is that he talks about shame, something that comes up frequently in injured runners who may think they’re wimping out if they don’t finish a workout (or a race) because something hurts. If you ignore rule #1, fine, but don’t ignore rule #2. Stop and take what Roche calls the Walk of Pride (rather than the more traditional Walk of Shame) back to where you started, and “live to fight another day.”

3. Talk to someone.- Confide in someone close to you that you’re injured, someone who cares about you enough to insist that you seek treatment. Many injured runners put off seeking treatment in the hope that whatever it is will get better on its own. (And we all know where that ends.) Whether it’s your family doctor, physiotherapist or chiropractor, getting seen will not only help you get on the road to recovery, it’ll help you cope mentally, too.

Bottom line, you want to get rehabbed so you can get back out there ASAP. If you follow Roche’s three rules, there’s no reason why you can’t do just that.

(12/22/2019) Views: 16,459 ⚡AMP
by Anne Francis

Way Too Cool 50k is about breathtaking trails, spirited aid stations and amazing views

The Way Too Cool 50K in Cool California has become the most sought after 50K in the United States for veterans and novices alike. The breathtaking trails, spirited aid stations, amazing views and pure fun, make this an adventure you won't want to miss.... for this year Max King is the favorite in this field? He has the fastest WTC finish time, which came with his 2013 win. David Roche should challenge and, of course, Brett Hales is a fascinating entrant. Hales, a shorter-distance mountain running specialist who finished seventh at the 2016 World Mountain Running Championships, put his first ultra-distance race under his belt last summer with a 50k. Ladia Albertson-Junkans and Abby Levene have the most leg speed among this women’s field, so perhaps it’ll be a race for the win between them. But we all know Cat Bradley’s speed and strength, and Brittany Peterson just keeps getting better each time she races, so expect these two to be ‘in it’ as well. (02/27/2018) Views: 2,024 ⚡AMP