The Ultimate Trail Running Handbook

Zusatztext Claire has used her unrivalled enthusiasm to create this superb book, hugely useful for everyone who's new to the world of trail running Informationen zum Autor 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.uk Klappentext ' 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. Vorwort From your first 5k up to trail marathon level, this is the ultimate guide to trail running. Zusammenfassung ' 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 ChampionFrom 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. Inhaltsverzeichnis 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 Wat...

Vorwort
From your first 5k up to trail marathon level, this is the ultimate guide to trail running.

Autorentext
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.uk

Klappentext

'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.

Inhalt

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