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The race through the sacred valley celebrates Peru's history of running. Trail Runner #, January · Trail Runner #, December download Digital and Print Copies of Trail Runner - Dirt Available on Desktop PC or Mac and iOS or Android mobile devices. Download Trail Runner - Issue , February magazine for free from ebookbiz. To download click on the following link.
She spent the day smiling and laughing with her teammates. She made it look easy. Her real success, however, came in January when she became the first local woman to win the Vibram Hong Kong Despite a niggling cold, the smiling assassin slowly moved up the field all day, leaving reigning champion Francesca Canepa, a die-hard Dong Li, and record holder Claire Price in her wake. And for a few fleeting weeks, she sat on top of the Ultra-Trail World Tour global rankings and felt on top of the world. Despite notching up three major km events in just three months, quitting her job to focus on a new career, she quickly set her sights on her next challenge: the UTWT series race, the Transgrancanaria in Spain in March Is it hardly surprising, then, that all those kilometres started to add up?
Additionally, trail running shoes are low to the ground which provides the best stability on uneven terrain. Recently, very thick sole running shoes are gaining popularity especially in Ultra-marathons. In events over miles, they were the most common type of shoe used in Other equipment includes wicking garments, water bottles, sunscreen, sunglasses, hats, gaiters, insect repellent spray, headlamps, headphones , and ivy block.
Some trail runners attach lightweight crampons to the bottom of their shoes to aid with traction in the snow and on ice. An alternative way to carry water is to use a hydration bladder with drinking tube carried in a backpack , waistpack,  or hydration pack.
Today, there are many racing vests that are lightweight alternative which allow runners the choice of reservoir based bladder or water bottles while allowing for carrying other items such as nutrition, hydration supplements and cold weather gear.
Carrying the Ten Essentials may reduce the hazards inherent in wilderness travel. Some trail runners use ultra light hiking poles or trekking poles , to increase speed and stability. Races[ edit ] A hill-running race in Prague Trail running races are organised globally.
Due to the relatively short history of trail running as an organised sport, there are very few established organizing bodies. Many trail races are of ultramarathon ultra distance. The already photogenic town of Lo Manthang was catapulted to even higher echelons of serene beauty.
Any worries of missing this opportunity to refuel and rehydrate were soon tempered as it was revealed that the mass snow fall had created a bit of a conundrum. Although the route for the day was not too dangerous, the abilities to find the trail and mark thoroughly were severely hampered.
It was with unanimous pleasure that news of a group hiking stage was announced and received. The chance to share a similar bonding experience, only this time in the most idyllic setting imaginable, would have brought a smile to even the most competitive and hardened racer.
To blast through the terrain on a day like this would be such a waste. The thought of racing on this day seemed as tacky, ugly, and outright wrong as a tabloid style talk show host thinking Jeremy Kyle.
Either way, the situation provided a case in point whereby a little drama and technical difficulty offered the chance for one of the most rewarding days of the entire race. The one person out of a job on this day was Lizzy Hawker. Lizzy tirelessly helped mark the course, manned water stations, timed people in and out, and helped with every need of the competitors large or small including keeping all saturated with lemon tea.
So to the actual racing! Logically, to have more than just a race, certainly we must have at least that. Although the racing was diluted or enhanced, make your own choice here by mutual respect among competitors, complete support of one another, and the full range of distractions previously discussed, there was still a race going on.
They powered uphill with great strength and poise and demonstrated their potential to everyone. Perhaps inspired by their male counterparts Phudorjee Lama Sherpa and Upendra Sunuwar, the two girls will hopefully have started getting their own ideas of just where trail running could take them.
I also want to spend more time volunteering and leading blind runners. Looking back 20 years from now, what impression do you hope to leave on trail running in Hong Kong? I want to have shared my passions with other Hongkongers; to have helped established a lasting platform to help people enjoy the sport and also relieve their stress.
Most of all, I want to have kept on running — there are many more mountains to climb. Rachel is a Hong Kong-based freelance journalist from Australia who only discovered her love for trail and ultra running four years ago. Training Regime I typically follow an eight-day training cycle, where I include the following sessions depending on how I feel: 1 x Long run over 30km. I aim for a weekly total mileage over km. Daily Diet I stick to a simple diet, which typically looks like the following: Breakfast: A boiled egg and a bowl of oatmeal.
Lunch: Tuna, rice, and plenty of veggies. Dinner: Rice, tofu, and plenty of veggies. Snack: Two pieces of fruit.
Total: Around 1, cal. Faster runners generate more heat, therefore sweat more and will be unable to replenish fluid losses with their water intake.
We can either take a break in the hotter months or learn how to cope with the heat. Unlike running in the cold, when you can just add more layers to stay warm, training in the heat is a lot more complex of a challenge. Understanding what happens to your body when exercising in hot conditions as well as knowing what you can do to improve your ability to train and race in the heat will make a big difference to both your performance and enjoyment of training during the hotter months of the year.
How the Body Responds to Running in Hot or Humid Weather In order to regulate its temperature your body sends blood to the skin where blood vessels dilate, allowing the heat to dissipate into the skin. The skin then sweats and the resultant evaporation of that sweat effectively cools your body temperature down.
As blood is diverted to the skin the brain keeps blood pumping to essential organs, leaving less blood flowing to your gastrointestinal GI tract. In effect, this makes it more difficult to absorb any sports drinks or gels and can lead to nausea, increasing your risk of severe dehydration.
Pouring cold water on the head and the neck will reduce your core body temperature and allow you to continue running faster for longer. Photo: Alexis Berg Since oxygen-rich blood is being diverted to your skin this means that there is less of it available for delivery to the muscles.
Less oxygen to working muscles means your heart has to work harder to supply the muscles with enough oxygen to maintain the same pace; for this reason race times are always slower in the heat. The main criterion is to drink to thirst as drinking more than we need has far more serious consequences than dehydration. The first sign of dehydration is thirst.
Sweat Rates Another popular myth suggests that you should make sure you drink to match your sweat rate. Research has shown that you can lose weight without any change to your hydration status. One way that this can happen involves how glycogen carbohydrate , in order to be stored in the muscles, bonds itself to water molecules.
For every gram of glycogen stored in your muscles you need g of water. Since we can store g of glycogen in our muscles this equates to 1. Remember, the most important message is to drink to thirst.
We may experience a ringing or echoing in our ears, a tingling in our face and hands, and a lack of coordination. Our sweat rate may increase or stop altogether, and our skin may become moist and clammy. If you have any of these signs, stop exercising, lie down with your feet slightly higher than your heart, and apply cold towels to reduce body temperature.
Researchers have found that training in the heat improved the VO2 max measure of athletes when they returned to cooler conditions in much the same way that training at a higher altitude improves performance at sea. Running Speed The faster we run the more body heat we generate. But in the heat even running at an easy pace will feel harder as there is less oxygen being delivered to your muscles than when running at the same intensity level in cooler conditions.
It is important to remember this and resign oneself to slower training speeds when needed. What we do know is that no study has shown that blood sodium concentrations are abnormal in people who experience exercise associated muscle cramping.
There is also no correlation between dehydration and cramps.
The latest theory is that cramps are related to neuromuscular fatigue. The more fatigued we are the more likely we are to cramp. Since we need to work harder to run the same pace in hot conditions we are more likely to cramp.
Electrolytes This is where it gets interesting. One theory is that sodium has a stimulatory effect on the brain, which helps keep cramps at bay. Researchers have found that ingesting pickle juice will alleviate cramps within 90s.
This is nowhere near long enough for it to be ingested and absorbed through the GI tract. The theory is that it stimulates a reflex in the back of your throat and this in turn triggers a reflex that reduces or stops the cramp. The main focus should be on reducing core body temperature through the application of ice and water. The areas of the body where the blood vessels are closest to the surface of the skin are the head, groin, armpits, wrists, and neck. Pouring cold water or placing ice on these areas will help reduce your core body temperature and allow you to continue running faster for longer.
Taking a frozen water bottle or two with you, as well as ice-cold water to drink, means you will have access to cold water for both drinking and cooling for at least an hour or two. If your run is longer than that, then you need to choose a route that allows you to access cold water.
The hotter or more humid the day, the colder the water you bring along should be. For many of us this may mean returning home after an hour or two and restocking our supplies. Another technique is to apply ice to your body.
You can put ice cubes between your cap and your head, wrap them in a bandana and tie it around your wrist or neck, or lodge the ice between two sponges and place it under your clothing.
If you can get ice or cold water to those areas where blood vessels are closer to your skin, Training in the Heat TRAINING Modifying your training methods in the hotter months will help you to maintain an effective and enjoyable training routine. Photo: Alexis Berg you will help reduce your core body temperature.