Trail Running Technique

From the June Inov-8 Newsletter. Inov-8's have been my favorite trail shoes for several years due to their nimble trail feel climbing and descending.

"Guide to Trail Running: Technique
Trail running requires a better sense of running technique than running on the roads. Try to stay light on your feet as if you are running over eggshells.

Relaxing your body improves form and technique more than anything. Foot placement starts to come naturally with practice.

Resist the tendency to favor one leg when jumping, landing or pushing off of things, taking sharp turns etc.

On downhills: run more on the balls of your feet, slightly leaning forward. Running on your heels promotes a "braking" action which fatigues your muscles. Secondly, don't overstride. Let your feet touch down under you, not way out in front. Keep your arms slightly outward (like you have wings) and across the body for balance, and use gravity to your advantage.

On uphills: shorten your stride for lower cadence and keep your head up and shoulders back. Put your chest forward and use your arms in a straight forward and back pumping motion. Concentrate on good form and lifting your knees. Be positive and embrace the climb. Running uphill is easier on the body with lower impact. Short uphills are more about power and more arm action while longer uphills are more about being efficient and finding a rhythm."

ClifBar Shot Blocks-It's all in the Packaging

Clif Shot Bloks used to come in a square package. Open and with sweaty hands instant sticky mess. Now they are packaged in cello tube, squeeze one out a time. The Bloks also don't seem to be as greasy on the surface when damp.

3 flavors have caffeine: Cola, Black Cherry, and Orange. 1 flavor has extra sodium: Margerita. I prefer the Black Cherry.

I find Bloks easier to handle than gels for shorter runs. You can dose them as you go with no sticky package left to stuff in a pocket.

Atlas Run Snowshoe

I have been snowshoeing and running for over 30 years and I have never found a snowshoe which I could comfortably run without thinking I had wide obstacles to trip over at every stride. The new running/racing snowshoes such as the Atlas Run solve this problem. Of course they do not have a tremendous amount of float over deep snow but for groomed trails or harder pack with the potential for post holing they are a ton of fun and a great workout

GoLite Hydro Speed 2 Bottle Belt

Until I got the Hydrospeed I struggled with a comfortable way to carry more than one water bottle but less than a 70-100 oz bladder while running 2 hours or more. Belt bladders were uncomfortable and even one bottle in a all the belts I tried tended to bounce. The key to the Hydro is a thin and relatively stiff foam on the back and the angle of the bottles which rest well and steady and also make bottles easy to retrieve. The 2 front pockets are large enough for several energy gels and a camera or cell phone unlike most front pockets. The bungie holds a light shell securely.

Patagonia Wool 1 T-Shirt

One does not often associate T-shirts with incredible technology but the Wool 1 is such a case. Somehow they have blended wool and polyester into a very light T-shirt which wicks like none other I have ever tried. Wool handles the temperature regulation and the poly strength and wicking. Stays mostly dry when exercising, far dryer than any other material I have tried. Light enough for running in the heat, a first in my experience with wool. Anti-stink. I have hand washed and dried overnight several times so this is the only T you will need for everyday and exercise. Ideal for travel

Relieving Plantar Fasciitis or "Runner's Heels"

In 2007, due to bonehead use of old shoes in a race, I developed plantar fasciitis or "Runner's Heels". Plantar's is most often caused by tight calves straining their final muscle tendon connections just ahead of the heel in the instep area.  Running lots of hills can bring plantars on. The fiberous tissue there can get damaged and easily inflamed. They are most painful first thing in the morning.

What can you do?

1. Stretch calves and achilles gently
   
2. I also use "The Stick", a set of plastic roller on a stick to massage the calves
   
3. Get a good pair of insoles for your running shoes, throw out the junk that comes in them especially if you have high arches as I do. Properly supporting the instep is one of the keys to relieving plantars.  I have used the heat moldable Sole Dean Karzanes model, and while a bit heavy in running shoes,  are also great in ski boots and day to day shoes where they also belong. Lately, after finding them in my Atomic nordic boots, no junk there,  I have been using Sidas insoles. They are not heat moldable but lighter and more flexible.  I prefer them to the Soles but apart from Wasatch Running Center in Salt Lake where I found them in the store I have not been able to find them online in the US. An alternative which looks similar is the ShockDoctor Ultra 2 which is available online. I have not tried these.
4. Don't walk barefoot until your plantars is better
5. Use a "splint" on your feet when you sleep and also when you walk around. I have tried the more elaborate and over a period of time painful Strassburg "sock" but found myself waking up in discomfort. You also can really only wear the sock or other splints when you are sitting or sleeping.
6. I found that the much simpler Pro-Tec Athletics Arch Support which I get at REI can be worn all the time. I do not wear them running as they take up a bit to much room in tighter fitting running shoes.
7. While running I also sometimes wear the compression socks mentioned earlier in my blog as they increase blood flow to the lower legs. These socks do reduce calf soreness and help recovery.
8. Finally, on a trail run last year when my heels were at their worst I ran into a fellow runner complete with Tour du Mont Blanc 100 mile race T-shirt. He swore by Capsasin cream on the heel and instep to increase circulation to that fiberous material. It helps but be sure to completely wash your hands after applying as the cayenne pepper  can really sting the eyes.

Pearl Izumi Float 2-Guest review by Fasteddie

My Utah running partner Fasteddie sent me this review of the Pearl Izumi Float 2 running shoe.

Fasteddie is a late bloomer. In his forties a doctor told him to stop basketball and get an operation on his knees and ankles. He ignored the advice and took up running. 49 marathons later, mostly Boston qualifiers, he is the picture of consistency in pace and equipment.

When Nike completely changed the Pegasus and he was no longer able to find the 05 model on line he turned to the Pearls. I also run in the Synchro Seek 2 trail runner from Pearl. A bit heavy but very protective on tough trails.

Fasteddie's Float 2 Review

Took them out for a test run this am, no orthodics after purchase at the SLC half this weekend. Wowie!
They run a bit LARGE to size, I’m a solid 11 ½ and could prolly go an 11 in thin socks. The 11 ½’s easily take my bargain basement $8.00 Dr. Scholl’s heel/arch supports.
What a shoe. Slipper Design is sooo comfy. No seams! And, the heel absorbs shock without mushyness, so there is great heel strike cushion along with stability. They have also wound hard plastic into the heel for stability with cushioning, with two passes on the inside heel. The Holy grail of heel strikers.
The mid section flexes just enough to allow rotation without correction, unlike the way most manufacturers have beefed up support. These therefore allow flexing throughout the range of motion. (Compared to the NEW Pegasus, which is now a motion control shoe with an old moniker of a previous thoroughbred) This allows the foot to strike the pavement and absorb shock with force and control, but not sacrifice road feel. Basically, let ‘er rip.
Forefoot also flexes but again is stable with a closed cell foam pad, and two deep grooves embedded in the forefoot sole, giving the shoe an even flex in front of the midsole, another sorely lacking feature in the ever more supported shoe building culture of late, whereby most shoe builders add a stiff shank and only some flexibility at the toes, necessitating a more pronounced effort to push off. These shoes FLOAT on push off. They remind me of another great shoe of about 12 years ago, the Asics DS trainer with a nippled sole, that eventually suffered the similar fate of Pegasus, in a bid for mediocrity and middle of the pack marketing; over stiffening.


Drawbacks:

Forefoot box seems a bit wide, but slipper design pulls up the slack, and a thicker sock or smaller size may mitigate. Also, they aren’t broken in yet with my foot imprint. They should get more comfortable than their already acceptable out of box feel. They do run big. However, front toe tip gives ample room. Still haven’t tested on steep downhill to check slip and toe bang, if any, but slipper design should mitigate such. Open heel design just may be an issue for small rocks on trail, but these are really a street/light trail cruiser anyways with great road feel, cushioning, and shock dispersion.

OR-Enlyten Electrolyte Strips

One of the most intriguing and smallest products at OR were Enlyten Sports Strips. I prefer to drink water on the run but know I need electrolytes especially on a long hot run. I really like the portability.

Enlyten Strips are very small,  dissolvable strips you place between your cheek  and gum. Enlyten sponsored research  claims  electrolytes are thought to get into the blood stream faster through the buccal area (5 minutes) than through the gastric and intestinal channel (30 minutes). Great to stop fast on coming cramps. 

 3-6 strips before your workout and then 2-4 per hour during exercise, then 3-6 post exercise. They are tasty and dissolve within about a minute or so. Robert Radoff, the National Sales Manager explained that his somewhat slower (than say a Listerine strip) dissolve insures the electrolytes have a chance to be absorbed and not wasted.

The strips are in use by several NFL teams as well numerous college and high school teams.

Word of caution. A fresh cassette is packed tight so if you plan to use during a race make sure you consume the first 3 or 4 before the race. 

OR-CEP Sports Compression Socks

As an aging but striving to go fast runner I am always intrigued by gear which holds the promise of improving performance.  

Compression socks are now showing up on top tri-athletes and world class marathoners such as Paula Radcliffe, the world marathon record holder. At OR I ran into a German company CEP Sports introducing a compression sock which research has shown may improve performance in endurance events. OK these knee high socks are a bit goofy but in the 2 runs to date in a sample I have found them incredible comfortable and soothing on the lower legs.

The company's testing at a German institute has shown that time under load=running time in a staged test was approximately 5% higher than with normal socks. Maximal VO2 consumption increased by 3%. Circulation in the lower leg increased by 30-40%.  I think this increased circulation should help my plantar heels as circulation is known to help the condition. As I nordic ski I found the increased circulation and thus warmer lower legs particularly promising. Models exist for alpine skiing where I can also see the utility. 

 CEP recommends leaving the socks on for half an hour after workouts to help with recovery. 

Other compression socks exist  but CEP claims their consistent circular pressure and medical grade materials and construction make for a more effective and longer lasting sock. The company is just introducing the product in the US and is in limited distribution. From the CEP website dealer list I see they are available through Hannulink Tri-Gear. They are pricey at $59.90. Other compression sock companies include SLS3 and Oxysox.

OR-GoMotion Chest Mounted Trail Light Vest/Pack

Missed GoMotion at OR Show among the thousands there. And a New England innovator no less!

GoMotion has introduced a 3W LED headlight embedded at chest level in a reflective vest/pack. The vest also features pockets, is hydration compatible, and has LED tail lights. This approach seems very promising for trail running, nordic skiing at night (one of my big favorites)aw well as walking and running on roads at night.

I believe a reflective vest alone when running roads at night is clearly not sufficient from a safety standpoint to attract attention at a distance, particularly when the oncoming car is also facing headlights from other vehicles. They just don't see the reflectors far enough out. I always run with a headlamp and struggle with the tail light to accompany and thus would welcome an all in one solution.

A very neat concept and one I want to try, soon, as shorter days rapidly approach.

back view of pack

I have a 3W Black Diamond Icon headlamp. At 3W I find that finally I am able to run safely at night, even on fairly rough UT trails. Nonetheless, the headlamp beam bounces when running and you have to deal with a fairly substantial battery pack on your head. Mounting the light at chest level in a stable position with the batteries in the pack as GoMotion does seems a far better solution. The beam is pointed down the 6-8' in front of you where you really need to see the terrain. I would also imagine less light is lost given the lower height. A trail level Dark Sky initiative!

I am curious to see what the light pattern looks like as often headlamps either provide a spot or a diffuse light with a "hole in the middle" just where the trail detail needs to be sharpest.

A very neat concept and one I want to try, soon, as shorter days rapidly approach.

Beyond the Hyrdation Pack

Camelback pioneered the hydration bladder and pack. Extensively used by our soldiers in Iraq and outdoor folks everywhere the bladder and pack in its various forms has redefined how we drink on the go. I have used various generations of the product as it has evolved.

For longer runs/hikes 4 hours plus I use a Patagonia Endurance Pack with a 70 oz. Camelback Unbottle inside.

For 1-3 hour runs I have been using a Camelback FlashFlo belt pack with a 45 oz bladder inside. I find that the excellently stable Patagonia Endurance is not much fun on the back when running fast.

Camelback
Performance Bottle (left) Flashflo (right)

After trying belt packs with bottles I find the no bounce FlashFlo to be an excellent way to carry water, and a few supplies in the two back zippered pockets, without ever noticing it is even there. The two side/back straps allow you to cinch down the pack as you draw down the water without tightening the waist belt. An over tight belt can constrict breathing, especially going uphill. Never any bounce even when full. The bladder is easy to remove and put back in, helped by an elastic port on both sides. The drinking tube clips to the very breathable soft mesh belt on either side. The only thing lacking are pockets on the belt for energy gels, GPS, etc...I used the pack on a 50 mile road bike ride and found it very comfortable there too.

Camelback also makes the Better Bottle which I have had for a year now. This polycarbonate bottle has a flip up drinking nipple of the same material as the those on the bladders. Flipping up the nipple activates the flow. A straw below the cap allows drinking without tipping the bottle back. The Better Bottle is relatively heavy and of course stiff. Great for work or travel.

In my Camelbacks I have been using their Elixer electrolyte tablets. Not too sweet or sticky. Nice taste and a toss up in terms of preference with the Nunn tablets I previously wrote about.

At OR Camelback introduced a 22 oz Performance version made of soft, light polypropylene (see picture above). Most bike bottles are made of LDPE which imparts a taste to water. Camelback claims, and my initial testing confirms, there is less taste with the polypro. Same nipple as the Better Bottle but the spout doesn't fold down onto the bottle. Flow is started by an easy twist of the lid. This is a great bike bottle, soon to followed by an even lighter Podium version.

OR-The Smallest Elete Electrolyte Drops

Elete comes in two forms: tablets and a Visine sized dropper bottle. Elete is a water add-in electrolyte which dispenses with sugars, sticky mess clean up, and anything other the essential electrolytes.

The dropper sized bottle can make up to 10 32oz servings of electrolyte drink, at $4.99 per dropper bottle with larger refill bottles available.

The taste in water in neutral if a bit mineral but very potable in my opinion during exercise when compared to more traditional electrolyte drinks such as Gatorade. The compact nature of the product makes this a great solution for industry, backpacking and in the gym bag. In hydration packs no special cleaning is required after use.

Elete claims a cost per gallon half that of Gatorade, unclear from their materials if this is powder of liquid Gatorade. Elete can also be added to other drinks

Outdoor Retailer Summer 2007-Largest and Smallest Finds

The 2007 Outdoor Retailer Show just ended and I have lots to write about. I will start with the largest and smallest size finds and likely products at the show. Both speak to doing more, much more, with less.

The Largest

The Sylvan Sport Go "the backpack on wheels" was the largest sized product I saw.



Call it a spacious pop-up camping trailer which can be towed by a Prius (it weighs 750 pounds).



Or a backpack which can haul not only a place to sleep and eat but bikes, kayaks, skis, or a cargo trailer when the tent is folded into its pod to take your brush and recycling to the dump (we do that here in NH) You can even pick up full size sheets of plywood at the home store. The Go is one neat and very practical toy.

With rising gas prices, smaller cars, boats and bikes accompanying us on adventures, growth in the "RV" market, and a trend away from backpacking towards front range adventures the Go is right and right sized for the times.

Suggested retail $7500. First shipments to distributors Fall 2007

My favorite Trips (Trails, Runs, Races) on Evertytrail.com

I have been using my Garmin 205 to capture races and favorite runs. I then easily upload to everytrail.com where they are overlaid automatically on not only Google maps and satellite but topo maps. You can upload your photos, see their blog on how to synch with the map, and/or they will automatically overlay photographs from the area, also geocoded, from Panoramio a company just acquired by Google.

Organized Adventure vs. Sponteneous Adventure

"The disorganized, spontaneous search for beauty is the only justifiable and honest way of seeking it," Stiles preaches in his new book, Brave New West, subtitled "Morphing Moab at the Speed of Greed."
"The search for solitude, beauty, and all things remote and mysterious must be random. To be more organized is to risk commodifying beauty itself."

This quote from a new book Brave New West, subtitled "Morphing Moab at the Speed of Greed." by Jim Stiles the publisher of the Canyon County Zephyer caught my eye in an online article in the Salt Lake City Tribune

Stiles is criticizing the organized "adventure" tours by foot, by mountain bike, and by jeep which have taken over Moab, UT. While Stiles is quite extreme I do agree that guiding those beyond what they are capable on their own or with knowlegable friends is not the best way to experience nature or adventure. Just think of the folks dragged up Everest by their guides. They can say they "did it" but did they really? And should they have?

Be it trail running, hiking, or ski touring I much prefer to be well prepared and explore within my capabilities, and at random. I share this knowledge and experience with friends. Over time, experience, be it in a particular area or in terms of skills, takes one further. And the spontaneous discoveries and challenges are all the sweeter.

I visited Moab on a whim this fall and with no more than a bit of advice from the tourist info center I hiked a spectacular canyon with stream running through white sand and bamboo, on my own. I saw the guides and their clients. Sure they may have gotten more "information" about the history, geology, and nature of the canyon but I am sure precious little random discovery.