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Where the Road Ends
A Guide to Trail Running
by Meghan M. Hicks and Bryon Powell
Foreword by Kilian Jornet
240 Pages
Every year, countless runners, endurance athletes, and outdoor enthusiasts discover the sport of trail running. Whether they run for peace of mind, appreciation of nature, or competition, they find a sport unlike any other.
Where the Road Ends: A Guide to Trail Running captures the excitement, intensity, and appeal of the outdoors. From training and preparation to overcoming nature’s obstacles, it’s all here, accompanied by detailed instruction, expert insights, and stunning color photography.
Inside you’ll find these features:
• Techniques for running over dirt, sand, roots, and rock
• Equipment recommendations based on terrain, distance, and conditions
• Safety guidelines for navigation, injury, and water crossings
• Conditioning programs for all levels of runners
• Strategies for improving race-day performance
Whether you are an experienced road runner looking for new challenges or an extreme athlete pushing your physical limits, look no further than Where the Road Ends, the authoritative guide for conquering the trails, terrain, and conditions of the great outdoors.
Chapter 1. Stepping Off Road
Chapter 2. Trail Running Techniques
Chapter 3. Finding Footing
Chapter 4. Techniques to Match Terrain
Chapter 5. Trail Tools
Chapter 6. Hydration and Fueling
Chapter 7. Conquering the Conditions
Chapter 8. Training for the Trail
Chapter 9. Creating a Training Plan
Chapter 10. Trail Safety and Stewardship
Chapter 11. Health and Injuries
Chapter 12. Trail Racing
In 2006 through a set of fortuitous encounters with trail runners, Meghan M. Hicks learned about the sport of trail running. In doing so, she realized that she could combine her formerly dueling loves of road running and exploring wild places on foot within one activity.
Meghan was the 2013 winner of the Marathon des Sables in Morocco, the world’s largest, oldest, and most competitive expedition-style trail running race. She has many other wins and podium finishes at trail races around the world.
Meghan loves the people, places, and races that compose the trail running community, and she’s passionate about telling the stories that define it. She is the senior editor of iRunFar.com, the world’s premier trail running website; a contributing editor for Trail Runner magazine; and a former columnist for Marathon & Beyond.
Hailing from Moab, Utah, Meghan is still most enthusiastic about using the sport as a means for fast-moving explorations of the earth’s wildest places.
Bryon Powell started running trails behind his parents’ house in central New Jersey more than 20 years ago, and he hasn’t stopped since. He’s twice finished in the top 10 at the Leadville Trail 100 Run, twice won the under-30 age group at the Western States 100-Mile Endurance Run, and finished the Hardrock 100. He still gets a thrill toeing the line at shorter trail races, too.
In 2009, his love for the trails and writing about them led Bryon to stray from the well-traveled path of a Washington DC attorney and begin working full-time on iRunFar.com. He’s previously written Relentless Forward Progress: A Guide to Running Ultramarathons in addition to many magazine articles on trail running. He’s a contributing editor at Trail Runner magazine and an advisory board member at the American Trail Running Association.
He calls the trails above Moab, Utah, home. They make him feel like a kid again.
"Where the Road Ends links the search for performance, the knowledge about how our bodies and brains can run longer and faster, and the connection that trail running gives us to nature and the other runners of this wonderful community. Enjoy this journey!”
Kilian Jornet-- Six-Time Skyrunning World Series champion, Winner of the Western States Endurance Run and the Hardrock Hundred Endurance Run
“Trail running is very individual. Everyone has a distinctive technique depending on background and experience. We all can learn and get inspired from Where the Road Ends.”
Emelie Forsberg-- Member of the Salomon International Team , World Cup Champion in Skyrunning Ultra Distance (2013, 2014, 2015), European Ultrarunning Champion (2015), World Champion in Skyrunning Ultra Distance (2014)
“Meghan Hicks and Bryon Powell provide a definitive guide to the when, where, and how of trail running. Where the Road Ends is a true trail runner’s guidebook. It will help you stay safe off the pavement and have the knowledge and confidence to maximize all that trail running has to offer.”
Rob Krar-- Two-Time Winner of the Western States 100-Mile Run
“Meghan and Bryon have tackled some of the toughest races on the planet and bring a wealth of knowledge to the table. Their book Where the Road Ends contains information gathered from years of living and breathing the sport. For anyone who wants to learn what trail running is all about, this is the essential resource.”
Stephanie Howe, PhD-- Exercise Physiology and Sports Nutrition, Coach, Sport Nutritionist, and Ultrarunner
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
Choosing a Race
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line.
Trail races come in many shapes and sizes. Races of any distance exist, from a few miles to 100 miles (160 km) or more. Many trail events host races of several distances as well, such as a 5 km (3.1 miles), half marathon, and marathon, all offered from the same starting line. You will also find that trail races take place on a variety of surfaces, from the grass of a local high-school cross-country course to up, down, and around some of the world's most imposing mountains.
You'll also have to choose the size of race you wish to participate in, from a small one with 40 or 60 participants to those with thousands of runners. Although you'll find very big races in Europe, the latter is still quite uncommon in North America, at least for now. That said, trail running is growing quickly in popularity, and an evolving race scene is surely part of that.
A trail race in proximity to your home or at an inspiring destination may also factor into your decision. Because of other life commitments, some trail runners desire races that are close to home. Others like to use a trail race as a getaway or a reason to go on vacation. A trail race can make a lovely excuse to explore new places both near and far.
Some communities frequently host trail races, as often as every weekend, whereas other areas with less developed trail running communities might have trail races only a couple times per year. Thus, the actual existence of trail races might help you make the decision about which race you will run. If you live in a place that becomes snowbound in the winter, you will notice that the trail racing scene tapers off when the snow flies.
To find trail races, check out your local running store, ask other runners, search one of the many online trail race calendars, or search online for trail races in a particular geographic area. After you discover your desired race, note the registration procedure. Some small trail races allow you to sign up on the day of the race, but the most popular races may require you to qualify, sign up far in advance, or enter a lottery that determines who can race.
If you want to run a race, check its registration procedure. As trail running increases in popularity, some races require participation in lotteries and sign-ups months in advance.
Wildlife
Glimpsing a wild animal behaving naturally in a wild place - now that’s a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free.
Glimpsing a wild animal behaving naturally in a wild place - now that's a fantastic fringe benefit of trail running! Wild animals big and small deserve our utmost respect. Each of them is entitled to space to roam and be free. The backcountry is their home, so this section is designed to help you understand how wildlife behaves and how to be a deferential visitor where these wild things are.
Trail running offers special experiences in nature, like this glimpse of a sandhill crane mother and colt.
The best thing you can do for a wild animal is to give it a wide berth as you pass. As you will see, most wildlife often goes to great lengths to get what they think is a safe distance from you. Give them space so that they don't have to expend extra energy flying off, running away, or becoming stressed by your presence. A good rule of thumb is to give a wild animal enough room so that it doesn't modify its behavior because of you.
Wild animals are not to be feared, but respected. With a little knowledge, you'll understand why certain animals behave the way they do and how to act in their territory.
Follow these general tips on trail running among wildlife:
- Don't feed wild animals, intentionally or unintentionally. For a number of reasons, accessing human food is unhealthy for wildlife.
- Use great care when you spot young wildlife, because mothers will act defensively if they think your presence is threatening their young. Don't come between a mother and its young.
- Herd animals are called that for a reason. They feel comfortable living in groups. Avoid accidentally separating members from a group of wildlife because this may cause them behave erratically.
- Give ungulates like deer, antelope, and elk extra space during the time of year when females are in season, because male members of the species may act in defense of females they think are being threatened. This season happens during autumn in North America.
- If you're trail running with your dog, maintain control of it at all times. Don't allow it to harass wildlife. We'll address dog issues while trail running in greater depth later in this chapter.
- If you travel abroad and trail run in another country, get local advice on what wildlife you may encounter and how you should behave around it.
- Enjoy, enjoy, enjoy! Relish in the opportunity of seeing a wild animal.
Trees, Boulders, and Streams, Oh My!
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast.
As you may have recognized by now, the challenges of trail running are often its rewards. Figuring out how to negotiate obstructions on the trail and actually doing so can be a blast. Some folks pay $100 or more to participate in an obstacle-course race that's here today and gone tomorrow. Well, the same thing can happen any day on the trails. Fallen trees, boulders, water crossings - trail running has them and more.
Downed Trees
Toppled trees are a routine impediment for those who run forested trails. Wind, rain, snow, fire, and time can all lay logs across your desired path, leaving you with three choices: over, under, or around.
In most cases, your preferred option for dealing with a downed tree will be to go over it. If the log is small or lies below your knee, all you have to do is step over it. No big deal.
If the top of the log is between your knee and midthigh, you might be able to step carefully over it sideways, kicking one leg over before the other. Alternatively, you can place one foot on the log and step the other leg over. You can take a break with both feet on the log, if you prefer. If the log appears at all slick, take care to place your foot or feet on the log with a vertical motion to reduce your chances of slipping. When stepping off a potentially slippery log, lean forward and drop your leading foot toward the ground before picking your rear foot up. Trying to push off horizontally with your trailing foot can lead to perilous slippage.
If the top of the downed tree falls from midthigh to slightly above waist height, you can try swinging your legs over it in several ways. One option is to plant one hand on the log as you step over it, lean slightly toward that arm, using it for a little extra "hang-time" as you take the log in stride. As an alternative, you might be able to lift one foot on top, put your hands to both sides of that foot, and then pull the trailing foot through straight to the other side. In a final option, turn away from the log but put both hands on it. Lift yourself so that you sit on the log. Now, swing your legs, one at a time or together, from one side of the log to the other before lowering yourself back down the other side.
If a log is low enough, planting one hand can get you over.
Planting both hands can offer stability when crossing a log.
When needed, you can sit on the log and swing your legs over.
If climbing over a tree won't work, try going under it. Going under a tree might be as simple as ducking. If the trunk is high enough, you might have success in crouching while running below the barrier. Chances are, however, that you'll have stopped in your tracks already. If that's the case, bend your knees and waist, hunch over, and walk slowly forward. Putting one hand on the log above you can give you a good sense of its location so that you're less likely to bump your head or, if you're wearing one, catch your hydration pack. Although getting hung up is still annoying, you're far more likely to do the latter than the former. Depending on how far you're bent over, you can put a hand on the ground to balance. In some cases, crawling under the downed tree is the best option. Just remember to watch out for your head and pack.
Presumably, if you can go around a downed tree while staying on the trail, you don't really have much of an obstruction, do you? That being the case, you should go around a downed tree by leaving the established trail only if going over or under it is unreasonably dangerous, impossible, or would literally take minutes to crawl your way through the branches. With that said, if an apparent trail reroute goes around the downed tree, follow it. If a new trail has not been established, take the shortest easily negotiated path around the tree while taking care to minimize damaging vegetation. If you can easily open up a blocked trail by breaking branches off the downed tree, feel free to do so.
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