Ultimate Trail Running Handbook Get fit, confident and skilled-up to go from 5k to 50k
Produktdetaljer
Om bidragsyterne
Claire Maxted is the co-founder and former editor of Trail Running magazine. She now runs the YouTube channel Wild Ginger Running, creating films packed with trail and ultra running advice, athlete interviews, gear tests and race reviews. She hosts talks, speaks and presents at book launches, awards, events and races. www.wildgingerrunning.co.ukGuides runners of any level through their trail running journey
Trail Running magazine
Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you
- Chrissie Wellington, OBE and four-time Ironman Triathlon World Champion,
There is no more authentic trail running messenger than Claire. So take her tips, appreciate her advice and get stuck in!
- Vassos Alexander, author of 'Don't Stop me Now',
If you are in the slightest bit interested in trail running this book is for you!
- Emelie Forsberg, record-breaking trail and ultra runner,
Claire has used her unrivalled enthusiasm to create this superb book, hugely useful for everyone who's new to the world of trail running
Trail Running
'Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you' - Chrissie Wellington, OBE, four-time Ironman Triathlon World Champion
From complete beginners to seasoned off-road runners, The Ultimate Trail Running Handbook has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner.
There are training plans that take newcomers from 5k parkrun to first trail marathon, while for experienced runners there are sections on strength work, injury prevention and advanced training plans to boost performance up to 50k (30 miles).
To keep you enjoying every step, you'll find advice on how to choose the right gear; over 20 easy, healthy recipes; inspiring stories from real trail runners; and advice from top athletes and coaches. And if you want to explore new trails, you can use the navigation and route planning section to create your own exciting off-road adventure.
If you're a trail runner or would like to become one, this book is your new best friend.
Foreword
Welcome
CHAPTER 1 – QUICK START
What Is Trail Running?
Trail Vs Road
Trail Running Myths
Where Are the Trails?
Essential Gear
Trail Technique
Eat Right
Stay Motivated
Being Eco-friendly
CHAPTER 2 – SKILLS AND TECHNIQUES
How to Fit Running In
How to Enjoy Running More
Tackle Trail Terrain
Make Uphills Easier
Get Confident Downhill
Get More Efficient
Using a Mapped Route
Plan a Trail Route
CHAPTER 3 – TRAINING AND PLANS
Warm Up and Cool Down
Strength for Trail Runners
Yoga for Trail Runners
Cross-training
Recovery Timeline
Train Right for Your Age
Women’s Running
Training Plans
CHAPTER 4 – BEAT INJURY
Prevent Injury
Common Injuries
Prehab Exercises
Using a Foam Roller
Using K-Tape
CHAPTER 5 – TRAIL GEAR
Trail Shoes
Running Clothing
Running Jackets
Running Pack Vs Bumbag
Running Watches
Mandatory Race Kit
Night Running Kit
Cold-weather Running
Hot-weather Running
Running Poles
CHAPTER 6 – NUTRITION AND HYDRATION
Basic Fuelling
Food Myths Busted
Fuel Timeline
Breakfasts Worth Waking Up For
Quick-and-easy Lunches
Nutritious 20-minute Dinners
Healthy Snack Ideas
Long-distance Race Fuel
Hydration
Recovery Snacks
Sports Nutrition Products
CHAPTER 7 – RACES AND CHALLENGE
Your First Trail Race
Top 10 Tips for your First Trail Race
Top Seven First-Timer Trail Races
My Favourite Trail Races
Trail Races Overseas
The World’s Most Famous Races
Further Reading
Acknowledgements
Picture Credits
Index