Description
Book SynopsisFrom your first 5k up to trail marathon level, this is the ultimate guide to trail running.
From complete beginners to seasoned off-road runners, The Ultimate Trail Running Handbook has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner.
There are training plans that take newcomers from 5k parkrun level all the way to a first trail marathon. And if you''re already an experienced runner, you''ll find the strength-work, injury prevention moves and training plans to take you to the next level with your best performance ever. To keep you enjoying every step, there are inspiring stories from real trail runners and the best advice from top off-road athletes, coaches and experts. Running myths are busted, excuses not to run are countered and there are great ideas to get friends and family our on the trails too.
Keeping you going strong, there are over 30 easy recipes to fuel you both in
Trade Review
Guides runners of any level through their trail running journey * Trail Running magazine *
Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you -- Chrissie Wellington, OBE and four-time Ironman Triathlon World Champion
There is no more authentic trail running messenger than Claire. So take her tips, appreciate her advice and get stuck in! -- Vassos Alexander, author of 'Don't Stop me Now'
If you are in the slightest bit interested in trail running this book is for you! -- Emelie Forsberg, record-breaking trail and ultra runner
Claire has used her unrivalled enthusiasm to create this superb book, hugely useful for everyone who's new to the world of trail running * Trail Running *
Table of Contents
Foreword Welcome CHAPTER 1 – QUICK START What Is Trail Running? Trail Vs Road Trail Running Myths Where Are the Trails? Essential Gear Trail Technique Eat Right Stay Motivated Being Eco-friendly CHAPTER 2 – SKILLS AND TECHNIQUES How to Fit Running In How to Enjoy Running More Tackle Trail Terrain Make Uphills Easier Get Confident Downhill Get More Efficient Using a Mapped Route Plan a Trail Route CHAPTER 3 – TRAINING AND PLANS Warm Up and Cool Down Strength for Trail Runners Yoga for Trail Runners Cross-training Recovery Timeline Train Right for Your Age Women’s Running Training Plans CHAPTER 4 – BEAT INJURY Prevent Injury Common Injuries Prehab Exercises Using a Foam Roller Using K-Tape CHAPTER 5 – TRAIL GEAR Trail Shoes Running Clothing Running Jackets Running Pack Vs Bumbag Running Watches Mandatory Race Kit Night Running Kit Cold-weather Running Hot-weather Running Running Poles CHAPTER 6 – NUTRITION AND HYDRATION Basic Fuelling Food Myths Busted Fuel Timeline Breakfasts Worth Waking Up For Quick-and-easy Lunches Nutritious 20-minute Dinners Healthy Snack Ideas Long-distance Race Fuel Hydration Recovery Snacks Sports Nutrition Products CHAPTER 7 – RACES AND CHALLENGE Your First Trail Race Top 10 Tips for your First Trail Race Top Seven First-Timer Trail Races My Favourite Trail Races Trail Races Overseas The World’s Most Famous Races Further Reading Acknowledgements Picture Credits Index
