Written by Andy DuBois - http://www.mile27.com.au

Feb 18 2014

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For many years we have been lead to believe that a dehydration level of more than 2% will negatively affect performance and therefore we should drink to limit dehydration to this level. This advice has even been given out by coaches and trainers for years and was the official recommendation of the American College of Sports Medicine in 2007.

Where this 2% rule came from no-one is really sure as there is no research to show that this is the case when applied to athletes in actual races. In fact there is an abundance of research to show the opposite.

A study(1) that looked at competitors in the South African Ironman showed there was a significant relationship between the degree of weight loss of competitors and performance time. The competitors that lost the most weight finished the fastest. The dehydration levels of the top athletes exceeded 7% .

Another study(2) looked at marathon finishing times and body weight loss and also concluded that the fastest finishers in a marathon were the most dehydrated.

If you look at what happens in longer races the same applies. Analysing results in 12 and 24 hour races researchers (3) found a linear relationship between weight loss and distance run. The more body weight lost the further the distance covered.

The same can be found in studies looking at the Rio Del Lago 100mile race (4) and the Marathon de Sables (5). Dehydration levels of up to 10% were reported in the fastest finishers.

In all of these studies the more dehydrated the faster the finish time. Clearly dehydration more than 2% isn’t detrimental to performance.

Dehydration and Core Temperature

It is also believed that hydration helps to prevent core temperature from rising yet several studies (6,7,8) have shown that running speed not percentage of dehydration was the determining factor in core body temperature

Is thirst a good indicator of fluid requirements?

We are often told that our sense of thirst is not sufficiently well tuned for us to rely on to determine our water intake. This may be true if we want to maintain zero to two percent dehydration but since performance isn’t hindered by dehydration levels this low, thirst can be used as the primary means of determining your water intake.

As Tim Noakes points out in his book Waterlogged every other living creature manages to use thirst as an indicator to regulate fluid balance so why would we be the only one incapable of doing this?

Should you replace all weight lost during a run?

The practice of weighing yourself before and after a workout to determine your fluid requirements is not only misleading it’s dangerous. A study (8) on the errors in estimating hydration status from changes in body mass concluded “body mass change is not always a reliable measure of changes in hydration status and substantial loss of mass may occur without an effective net negative fluid balance”

For example for every gram of glycogen in your muscles you need 3-4 grams of water to store it. As the glycogen is used for energy the water is released. This water wasn’t part of the water required for optimal function of tissues and cellular processes so doesn’t need to be replaced. If you burn up 400-500g of glyocgen thats 1.2-2 litres of weight loss you could suffer before even dehydrating even 1%.

Replacing 100% of your weight loss with water means you are effectively over-hydrating and the consequences of over-hydrating are far more severe than dehydration.

Thats not to say that you should deliberately try to dehydrate yourself just because the elite runners do. Elite runners have higher levels of dehydration because they are generating more heat since they are running faster and therefore have higher sweat rates. If you are working at a lower intensity you will sweat less and therefore wont be as dehydrated.

The point is that high levels of dehydration (5-10%) are NOT detrimental to performance or health and may even have a positive affect on performance due to reduction in body mass. It has been reported that Hallie Gebresallsie lost 10% of his body weight when he set his World Marathon Record. A weight loss of almost 5kg must have been advantageous in the later stages when fatigue set in.

Once again I’ll say that becoming that dehydrated isn’t the goal, its the consequence of drinking to thirst during a marathon, ironman or ultra-marathon and there are no side affects except becoming thirsty.

Of course if you ignore thirst or have no access to water when you are thirsty then dehydration can be a much bigger problem but in almost all endurance races around the world there is access to enough water to avoid becoming severely dehydrated.

Drink to thirst

The simple take home message is drink to thirst. Don’t impose a set amount of fluid to consume especially one based on replacing all lost weight with fluid.

If its hot drink more and if its cold drink less. Of course your thirst will tell you that very clearly. Listen to it.

Studies

1. Sharwood Collins, Goedecke, et al Weight changes, medical complications and performance in the South African Ironman Triathlon, Br.J Sport Med 2004

2.Cheuvront, Carter, Sawaka Fluid Balance and endurance exercise performance. Curr Sports Med Rep. 2003

3. Kao, Shyu, Yang et al. Athletic performance and serial weight changes during 12 and 24 hour ultra-marathons. Clin. J. Sports Med 2008

4. Lebus, Cassaza Hoffman et all. Can changes in body mass and total water accurately predict hyponatremia

5. Zouhal, Groussard Vincent et al. Athletic performance and weight changes during the ” marathon of Sands” in athletes well trained in endurance. Int J Sports Med 2009

6. Bryne, Lee et al. Continuous thermoregulatory responses to mass participation distance running in the heat Med. Sci. Sports Exer. 2006

7. Leo, Nio, Lim et al. Thermoregulation, pacing and fluid balance during mass participation dustance running in a warm humid environment Eur. J. APp. Physiol. 2010

8. Maughan, Shirreffs, Leiper. Errors in estimation of hydration status from changes in body mass. J Sports Sci 2008

Written by Andy DuBois - http://www.mile27.com.au

Many ultrarunners I know like to keep it simple; put shoes on, head out the door and run. There is nothing wrong with that approach but if you want to improve then the body has to have the right stimulus to force it to adapt and become stronger.

Elite athletes aim to leave no stone unturned in training. They do all they can to provide the body with the right stimulus and recovery to maximise their training. Whilst many of us don’t have the time to focus on training that some of the elites do most of us could improve in a number of ways with very little if any extra time involved.

I’ve listed below 27 ways you can improve your running that don’t need much if any extra time. See how many of these you can implement in your training program.

1. Know when to run hard and when to ease up. Many runners run their easy sessions too hard and that means their hard sessions aren’t hard enough.

2. Spend more time working on your weaknesses – whether its speed, uphills, downhills, stairs, trails – whatever it is spend more time doing it rather than avoiding it.

3. Build up the elevation of your training runs so it matches that of the race you are training for. If there is 400m per 10k in the race then that’s what you should aim for in training. Even it the only way you can do that is to run up and down the same hill for hours.

4. Stop static stretching – its a waste of time.

5. Introduce dynamic stretching and do it daily instead of just when you are injured.

6. Add a running specific strength training program to your weekly routine. Thirty minutes twice a week can make a big difference.

7. Focus on running during every hard run. Dwelling on work problems during a hard run isn’t going to help your running.

8. Practise staying positive in every run no matter how bad you feel.

9. Smile when the going gets tough, you’ll be amazed at the difference it makes.

10. Step outside your comfort zone and choose some races that will show up your weaknesses.

11. Make getting 7-8 hours sleep a priority.

12. Stop eating processed food and increase your fruit and vegetable intake.

13. Include walking in your training – you do it in a race so practise it in training. It’s a big component of ultra running so why not train it.

14. Next time you buy shoes try several different brands on, not just your favourites and see if there is a shoe better suited to you.

15. Stop doing the same runs you always do and try a different route.

16. Run with people a fraction faster than you for your hard runs and slower than you for your easy runs.

17. Seek professional advice and get a personally designed running program.

18. Listen to your body and be prepared to have a day off or two when it needs it.

19. Don’t try and run through an injury.

20. If you have a persistent injury seek professional advice sooner rather than later.

21. Do the least enjoyable sessions more often, you’ll probably benefit more from them.

22. Practise your race day nutrition plan in your long run.

23. Do some regular meditation to develop the ability of the mind to stay focused.

24. Decrease your alcohol intake.

25. Don’t be afraid to every now and then push yourself so hard in an interval session that you can’t finish the session at the specified pace.

26. Running on technical trails is a skill so practice it often until it’s a skill that you have some level of competence at.


27. Don’t be worried about taking a few days off if you are feeling run down. We improve through recovery and if you aren’t recovering then all you are doing is breaking down.

Written by Nick Jenkins - http://nearlyshoeless.com

Uphill Running – The best technique is the one that you already do.

It’s been close to 4 years now that I’ve lived in the Ariège Pyrenees, and if there’s one thing I do a lot of its up hill running. Now, when I first got here I was a touch over awed by the climbs, In the UK I lived close to a place called the Malvern Hills and in order to get a cumulative vertical gain of 1500 Metres I had to run the entire 9 mile chain twice. Now on my doorstep, I have close to the same amount of vert in one climb, about 1200 metres, from door to the top of the valley in about 4.5 miles. It’s been a somewhat steep learning curve (sorry).

About a year and a half ago I wrote this article At the time I found it pretty difficult to sustain up hill running for more than a few hundred metres of gain. Fast forward to the present day and I’m now able to run in access of 1000 metres in one go – running – no walking, no poles, no chairlifts. Just pure up hill running. I easily pass people on the hills in races now, when folk seem to start walking I’m still happily grinding out the climb at a reasonable running pace – it feels good!
In this post I’m going to share the secret of efficient up hill technique, and how you can get better at up hill running…

The Main Secret:

Put one foot in front of the other continuously and don’t stop until you get to the top.

Sounds easy enough. It is. There is no secret, no best technique and no special way to run up hill. Practice enough and your body will automatically work out its preferred and most economical way to climb.

But what about all the trainers and coaches who preach perfect form? Isn’t there “one best way” to run up hill?

It’s been very well studied that the pursuit of perfect form can be detrimental to our running economy.  And let’s be honest, if there is an area of running where economy is vital it’s in hill climbing.   In his book “80/20 Running: Run Stronger and Race Faster” Matt Fitzgerald goes in to depth on the subject of running economy and the”cost of correction” Fitzgerald provides solid evidence that runners who change their natural style or stride perform worse as a result.

Over the past few years I’ve come to see this personally. When I started down the minimal path, I like many others became obsessed with pursuing the idea of the “correct way to run.” In the process of transitioning to minimal shoes I looked at mimicking barefoot running form whilst shod. It took a lot of concentration but I gradually adapted. I stuck doggedly to it for the years that followed: the idea that there is a one true perfect form that fits all runners. I was convinced that a fore-foot or mid-foot landing was “optimal” and a cadence anything less than 180 would leave me sidelined with injury. In the past few years I’ve become less dogmatic, studies have now proved that there is no best foot strike or “best way to run” and according to Matt Fitzgerald book – Mo Farah’s cadence is just 160!

In my own experience, as I’ve naturally gravitated from a zero cushion, zero drop shoe to a more moderately cushioned lower drop shoe, I’ve seen my stride relax too. I’m no longer concerned about fitting in to the constraints of a branded running form. As a result of letting go and allowing my body to find its own stride again I’ve seen year on year race improvement, fitness gains and continual PB’s on my Strava Segments!

As Matt Fitzgerald writes, “Each runners stride automatically becomes more efficient over time so that conscious changes in technique are always counterproductive.”

An example of this “Self Optimization” in my own uphill running – I barely move my arms anymore. A form obsessed coach would seriously criticize this, but I’ve come to accept that my low relaxed carriage and almost non-existent arm swing is my body’s way of conserving energy as I run up hill in a steady aerobic state.

All of these changes are a result of letting go of an idea of “perfect form” but one thing I’m still careful about is posture. We can’t forget that the majority of workplace environments cause bad posture. Modern life generally sucks from a postural standpoint (I know another one.) One thing I do think about when running up hill is not to slouch too much, to pull my shoulders down a little, open my chest a bit, keep my abs flat… But In my case I really need to do this when I’m not running! I’m tall and as a result of growing up surrounded by short people I’ve developed a poor posture that I have to fight against daily! Cursed gravity!
In summary, the secret to uphill running is just to do it, don’t over think and in time (it took me three years) and with enough hills you’re body will self optimize its own perfect technique that’s tailor made for you.

Further TRT’s for uphill running…

Grinding out the vert.

This is where it gets fun, in hill running the greatest sense of achievement, I believe, is to grind out a climb without walking. There’s nothing better than reaching a col or a summit and thinking, “I didn’t walk any of that.” As my stride has developed over the years I’ve noticed my ability to keep on “running” up hill has too. In fact I prefer running up hill in a quiet meditative aerobic state than power walking. The later is undoubtedly more efficient on steep grades, and after a while energy levels can’t support continual run climbing, but I can slow it all down and pace myself up the sharper bits and as time goes by I find I can go longer uphill in “running” mode before I call it quits and revert to walking.

trail des cascades1

Set your goals and the pace will adjust like magic.

Imagine running a half marathon the best you can do, you reach the finish line completely drained then the race director tells you that it was supposed to be a marathon! – you need to tack on an extra 13 miles. The chances are you’re NOT going to do it. You will more than likely crumple in to a deflated pile on the floor, the prospect of another 13 is ridiculous.   Even though you may have run a marathon before and know you can complete that distance – that wasn’t the task that was set for you, Your brain and your body say NO!

Humans are task orientated, we like to know how long something is going to take, when we have a specific goal, like the end of a race, we’re quite willing to suffer for that finish line. It’s accepted that there is a certain amount of psychology that underpins the physiology. Hill running fits nicely in to this paradigm – if we know how long the climb is going to be we can make it to the top!

If you set out that your goal is to reach the top of a mountain, on a known path, where you can perceive the finish you’ll easily be able to pace yourself to the top – over a period of time you will get quicker and quicker at this route – simple logic. Your stride will self optimize, you may walk less (if at all) and you will gradually find it easier.

A great pacing test is to run up hill as fast as you can to a given point. You should, without really trying too hard, manage to pace yourself to the finish  – as long as you are familiar with the trail.   Every month I do the same “Vertical Half Kilometer” time trial – a steep 500 metres of gain in less than 4 km which is now saved as a Strava segment. So far, apart from the odd occasion, I’ve made an improvement each time – got it down to just over 30 mins. At the beginning I took off dramatic chunks from my personal best but now I guess I’m close to the fastest I can go, I’m taking seconds off, no longer minutes.

It’s all about pace. And I’m sorry there’s no magic pill, you have to practice and repeat your routes, practice and repeat. You will get faster I promise.

But what if you don’t know the climb?

There’s usually a situation where you undertake a climb for the first time and you need to perform to your very best. Maybe a race or perhaps you are attempting to escape from prison.

The approach I’ve tried most often is to use a simple stopwatch timer – armed with the knowledge of how long it takes me to climb at a steady running pace and the amount of vertical gain in relation to the linear distance required to reach the top, I can usually get the pacing right – It’s even easier when you emerge from the tree line and can see the summit! But that’s not always possible – weather can obscure peaks and a climb can seem to take forever.

Another method is to use an altimeter, this is probably the best technique when you can’t see anything and its about as accurate an indication of how much more climb you have left to go than anything else.  You can relax and just see the vertical gain accumulating before your eyes. Perhaps the best approach.
The key thing is to be able to visualize the end goal and your pace will adjust like magic! Speed will come after practice.

What NOT to do:

Type “uphill running” in to YouTube and then copy someone else. Don’t Do that. Do not attempt to copy the rigid straight jacket techniques found in Chi Running or POSE. Leave the pseudoscience alone – walk away.  In fact it’s been shown that as an athlete gets fitter and more experienced they tend to have a more variable stride – looseness or fluidity develops. I’m not suggesting that professional athletes run around with their arms flaying all over the place, but they certainly don’t stick to the confines of a branded running style. If you take the time to look at a YouTube video of a top mountain runner like Killian Jornet, you’ll understand what I’m talking about; an individual, relaxed and fluid stride that is unique to Killian. Get out there and practice enough and you’ll be rewarded with your own best uphill running technique.  Enjoy the grind!

Written by Nick Jenkins - http://nearlyshoeless.com

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I love winter running, Its the only time of the year that I can actually justify wearing tights in public, in the daytime.  Early starts with the head torch, starting off cold under copious layers then warming up and regretting all of those layers.  The sound of crunchy snow underfoot, the fleeting glimpse of wildlife in the woods and the lure of snowy peaks… I love it.  This article is all about winter running and what you need to do to be able to do it, I’m going to start with the very basics in this post, then part two will be focused on what I think we’re all calling “Alpine running” – crampons and ice axe stuff… But for now we’ll start with the most important bit when running in wintery conditions.

The importance of warmth

It’s a balancing act, putting on the right amount of clothes in relation to the temperature outside – the fundamental requirement is not to freeze your bollocks or tits off.  In all seriousness hypothermia is a real thing and could happen if you aren’t suitably attired for the temperature.  Personally I can “get away” with shorts in temps as low as 2°C (35.6°F) but as I get older (and perhaps a bit slower) it seems that each year the Lycra is coming out of summer hibernation a bit earlier…

So lets have a look at a what to wear when the temperature creeps towards freezing.   The best approach is to combine 3-4 thin layers that you can remove and put back on as necessary.  I go for a technical t-shirt under a long sleeve thermal layer, these could be made out of a) Merino wool if you are rich, or b) Polyester if you are not so rich.  I go for poly as I found that the merino tops that I can afford often shrink a little in the wash.  A quick example of quality is my original long sleeve Helly Hansesn Lifa top which is still going strong after 11 years of use.  Bomb proof – and truly deserves the moniker of “Smelly Helly”.

On top of that you may want to add a lightweight fleece top or a sleeveless gillet type of thing.

Finnish off the layering party with either a windproof or waterproof top depending on the weather.  More info on “what waterproof in part 2.”

The body will pull heat away from the extremities to protect the core so make sure the hands and feet are toasty warm – I use a combination of proper ski glove mitten type things and normal runners glove – I’ve just purchased a new pair of Ronhill gloves with a tuck-in-able windproof over mitten which are quite frankly really bloody awesome.  Here’s a picture

On my feet in winter I always, without any exception wear proper wool hiking socks.  This really is my best beginner tip.  Wool will stay warm when wet – and you are going to get wet if you run in anything resembling snow.  The extra thickness will help with insulation from the ground too.  I use socks made by a company called Bridgedale, they are well made and seem to last for ever, one thing you might have to do is remove the insole of your running shoes to accommodate a thicker sock, you can also try sizing up.  Two shoes which work well in my arsenal are the Inov 8 roclite 295 and the Saucony Peregrine 4 (I take the insoles out in the Pery’s but not the 295’s).  A slightly less minimal shoe is my preference – the increased stack height and added foam will contribute to the insulation from the ground.

Winter isn’t really a time to start barefoot running either, unless you want to be a bit of an attention seeker.  You also hear about people who continue with shirtless running in winter… Look, I’ll never call anyone a moron for doing stuff like this, however, if the practices of winter barefooting and non-summer bare chestiness are combined with one of those knowing, smug looks that suggest that the secret of everything has been found…  Well… I will most likely refer to a person like that as sactominious twat.

In this case a beard will not be a saving grace.

Back to the advice.  On top of your bonce you need a hat, I usually start with a normal beanie, then as I warm up I take that off and pull up the buff (which was around my neck as a scarf) on to my head – clever, I know!  On my legs if temps are well below freezing I wear boxer type underpants, long johns and Lycra leggings – I’m a big fan of RonHill Tracksters, they’re not too tight, they have stirrups for keeping them from riding up, they are mega cheap, warm and really these days kinda cool in a retro ironic hipster type way.

ronhill

The next really important thing to discuss  (ladies this one is purely for the chaps) is how to “dress”… Lets face it, it’s difficult not to notice a poorly dressed man, there’s nothing worse than “positioning” yourself to either side when wearing Lycra… The best thing is to go for symmetry and dress down the middle and nothing says “I’m embarrassed about being a man” than wearing shorts over tights.  You end up looking like a grownup pretending to be a super hero, its 100% geeky – it just doesn’t look good.   I’ve heard it argued that “overshorts” are good if you run in the wind, or if temperatures are really low.  This is, quite frankly, a poor argument.

Nothing beats putting on a full windproof over-pant and thus covering the entire leg – if it’s really that cold, then that’s what you need to do.  Inov 8 make my favourite, the out of production Mistlite 130  (now updated to the Race Elite 85 windpant) which I’ve used to climb high peaks in raging weather.   You can pay a lot more and buy fully waterproof taped over pants… I dare say that they are worth the money but I still have yet to find conditions where my windproof inov-8’s were lacking.

All you need now is a bag to chuck in the discarded layers as you warm up, for long winter runs I need about 10-12 litres of space – I’m currently using the Ultimate Direction PB pack, it is very good.

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Buffs come in very handy…

Before you head out the door take heed of this advice – it’s okay to be wet and warm but not wet and cold, If the weather looks bad then either don’t go for a run, cut it short or wear a proper taped waterproof coat with a hood.  As I mentioned earlier, I’ll go a bit more in depth on waterproof shells in part two.   We also need to factor in wind chill – running will warm you up and you’ll be fine if you keep running, but if you need to stop for any reason you’ll get cold quickly. On big outings I always bring an extra windproof layer that I can bundle over or under my waterproof, takes hardly any space and can really make a difference.  In recent years we’ve seen the proliferation of micro down jackets, which I have yet to try but look like a nice lightweight alternative to a fleece used as a midlayer, the only down side (err…sorry) is that once wet, duck down will be really cold.  A waterproof outer layer is a must and even then in really bad weather its hard to avoid a soaking.  So, remembering that wet and warm is best, we’re probably better off using a fleece as a mid layer.

Traction.

Before I wrap up part one I will touch on traction and grip.  Snow is a bit slippery at the best of times, but honestly if there is a lot of it and its soft then a fall isn’t the end of the world – try out slushy snow or powder without any extra traction devices, I think shoe skiing should be recognised as a sport on its own…  You need more grip when you encounter ice – after a cycle of freeze/thaw the snow will get more and more consolidated and turn in to a sheet of neve or snow ice.

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Neve “snow ice” …very slippery

On a woodland trail a slip can be dangerous, on a mountain side a slip can be life threatening.  More about the high mountain stuff in the next article, but for now we’ll touch on traction options for general trail running outings.

Your traction options..

You can screw permanent spikes in to your shoes, there are official products available or you can use Tek screws

tek

If that doesn’t float your boat, perhaps you want something less permanent – you could purchase a product like Yaktrax which slip over the shoe. They have a number of different models to choose from – some use a metal ringed cord system similar in idea to snow chains for your car tires.  They also offer a product that has tiny spikes or dobs under the forefoot area.  Great for low level stuff and potentially the more comfy option for all day use.

Further up the hill I’d encourage the use of micro crampons such as Kahtoola Microspikes or Hill Sound Trail Crampon. Depending on your experience these could quite happily see you through sections of relatively technical stuff such as wide slopes of neve snow, iced up ridge running or single track and even short sections of more technical mountain – there certainly is a bit of a  debate about when a trail runner should put away the micro crampons in favour of real crampons with front points, micro’s are without a doubt the easier option to “run” in  however, you wouldn’t want to climb a frozen waterfall…But that’s not what we’re really contemplating is it?  We’re runners and we need to draw a distinction between true alpinism and “alpine running” which I will ponder over more in part two…

…Until then…Happy Winter Trails.

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Hey – if you’ve like this article, why not hit the share button on your favourite social media outlet or give me a little like button love.   All the links above are non-affiliated you won’t be helping me at all if you buy anything as a result of reading this, but a share, well a share is worth so much more than money…

A little disclaimer…Trail running is dangerous and mixing it with winter is surely a recipe for disaster.  I take no responsibility if you hurt yourself after reading my blog.  None at all.  The information provided is my personal opinion only – you follow it at your own risk.  Really, I think it’s best that you just stay indoors with a nice hot cup of tea until the spring time.

Written by Mary Wilkinson - http://team.inov-8.com

Mary Wilkinson putting her uphill running tips to the test in the  world mountain running championship trial race

Mary Wilkinson putting her uphill running tips to the test in last year’s World Mountain Running Championship trial race

Mary has represented Great Britain ten times in mountain running, winning six medals, including three team golds.

In 2014 she once again competed in the World Mountain Running Championships, helping GB’s women to team silver in the uphill-only race. A runner with over 20 years of experience, Mary knows what it takes to run uphill, and do so fast! Here are her top tips:

  1. Running uphill can hold as much of a psychological barrier as a physical one. For long continual climbs don’t think of the whole distance and altitude gain. Instead, break it down into manageable segments that you can mentally tick off as they pass. If it’s a race, I will either run the route beforehand or look at the profile and identify key points, such as completing an especially steep section or getting to a flat section. For last month’s World Championship trial race, held over an uphill-only course at Sedbergh, I split it into five sections and thus it felt much more manageable in my head!
  1. If the hill is sustained and has a constant gradient, try and find a good running rhythm and stick to it. I often find myself counting to my foot strikes, which keeps me focused and working at a constant effort.
  2. Shorten your strides and lean into the hill, but keep the same rhythm and effort, as you would do when running on the flat. Taking smaller steps will keep you driving up and forward rather than over-striding and having to lift your weight over your foot plant. I also like the feeling that I am running faster and stronger with the higher cadence that accompanies a shorter stride.
  3. Don’t look down! Keep your head up and maintain a good posture. Looking at your feet means that you can’t open your lungs as much, which means less oxygen to your legs, which makes the hill harder!
  4. About 15 minutes before for an uphill race do a couple of short (10 seconds max) hill sprints to ensure your key leg muscles are firing.
  5. Sometimes it is just as fast to walk very steep ascents, however, if you do, make sure you don’t take the opportunity to ease off and instead really power walk. It can be hard to get back into running if you do walk. So, rather than walking, try shortening your stride and keep running.
  6. Ensure your shoes have good grip. There is nothing worse than your foot slipping as you try and drive off. My shoes of choice for uphill-only races are the inov-8 roclite 243 in dry conditions and the inov-8 x-talon 190 when it’s wet.
  7. Don’t forget; when running uphill-only races you will finish at a higher altitude than you started and the weather can be very different so carry extra kit to offer protection.
While others are walking, Mary Wilkinson is still uphill running

While others are walking, Mary Wilkinson is still uphill running

Photos courtesy of Dave Woodhead

x-talon 190

x-talon 190

Summary
Event
World Mountain Running Championships
Location
Casette di Massa,Italy
Starting on
09/14/2014
Ending on
09/14/2014
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The Highland Fling 2018

The Highland Fling 2018

Written by Christian Maleedy - https://runningchristian.wordpress.com I have been blessed enough to have run and raced in many hilly and scenic areas of the UK – the Lake District, the Peak District...

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HIGHLAND FLING 2018 RACE REFLECTIONS

HIGHLAND FLING 2018 RACE REFLECTIONS

Written by Stacey Holloway I had not intended to enter the 2018 Fling, with the West Highland Way race in the same year. Back in 2016 it took me 6 weeks...

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Could you run a 200+ miler?

Could you run a 200+ miler?

Written by Neil Bryant  I have run a few races that I class as really long. These being single stage races, over 200 miles such as the Tor des Geants or the Spine. The main difference...

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Kosmos 3-in-1 (Where A Marathon Is The S…

Kosmos 3-in-1 (Where A Marathon Is The Soft Option)

Written by Stuart Mann - http://runningmann.co.za [MARATHON #180 / UNIQUE MARATHON #97 / 10 MARCH 2018] The Kosmos Marathon in Secunda is an easy 90-minute drive from Johannesburg – this is below the “stayover for...

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Costa Blanca Trails 65km, Finestrat

Costa Blanca Trails 65km, Finestrat

Written by Tom Wright - http://life.tomwright.me.uk For ten years I have ritually travelled the AP7 from Altet airport to Denia and marvelled in awe at the strato-volcanic semblance of Puig Campana - Costa...

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Hardmoors 55 2018 Race Report

Hardmoors 55 2018 Race Report

Written by James Campbell - https://jamescampbell78.wordpress.com Since Hardmoors 30, I’ve changed my approach to training fairly radically in order to first recover from injury and then rehabilitate and strengthen myself while still...

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My Tor

My Tor

Written by Neil Bryant I have been running ultras for over 12 years now, and up until around two years ago, got a real kick from races. My races had over...

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THE KALAHARI AUGRABIES EXTREME MARATHON …

THE KALAHARI AUGRABIES EXTREME MARATHON 2017

Race Report by Dion Leonard, winner of KAEM 2017 Photography by Hermien Burger Webb A few thoughts from my last race... In 2012 I bought my wife Lucja a book titled ‘World’s Toughest...

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Arc of Attrition - Eliot Weatherill

Arc of Attrition - Eliot Weatherill

Written by Eliot Weatherill Photography - Zoe Salt The first thing that I should get out of the way here is that I am not a hugely experienced ultra runner in the...

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THAMES RING 250 – JUNE 2017

THAMES RING 250 – JUNE 2017

Written by Bob Wild - https://ultra-average.com A quick warning before you start reading this:This is going to be unpleasantly long, fairly rambling and very boring. It is not the latest blockbuster read...

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Great Glen Ultra Report

Great Glen Ultra Report

Written by John Kynaston - https://johnkynaston.com After the Hardmoors 160 at the end of April I have entered 3 more ultra-races for 2016 and all of them will be new races to...

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Beacons Ultra, Wales | Force 12 Events

Beacons Ultra, Wales | Force 12 Events

Written by Stephen Cousins - http://filmmyrun.com There was a time when I was an ultra virgin, and it really wasn’t all that long ago. Back in April 2014 I had just completed...

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Dorset CTS Ultra

Dorset CTS Ultra

Written by Nick Grahame Dorset Ultra was the third Ultra race I've entered, having got bitten by the bug earlier in the year. The biggest draw for shoe-horning this in at...

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Badwater 135 – The Race

Badwater 135 – The Race

Written by Michelle Jane - https://dreamweaverconsulting.com (This is from memory, and given the length of challenge and sleep deprivation, is as I remember it… the crew may likely have a slightly different...

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