New Balance Minumus Line: A Sneak Peak

Cool video featuring Anton Krupicka and the simplicity of trail running with a sneak peak of the new New Balance Minimus shoe

Ultrarunning Video

This video has been floating around the internet for a while now, but I still enjoy watching it every once in a while. It captures the essence of trail running and ultrarunning very well. Matt Hart did a great job putting this video together. Check it out:

UltraRunning from Matt Hart on Vimeo.

Colorado Trail

As dedicated trail runners, we love discovering new trails and running adventures. We prefer running these new trails, but we also love uncovering new trails, researching them, hearing about other runners adventures and planning our next trip. We'll share new trails on Trail Runners Outpost when we find them and tell you about some of our experiences running them.

We recently returned from a 5 day 80 mile running trip on the Colorado Trail. We ran from the Gold Hill Trailhead near Frisco/Breckenridge to the Mount Massive Trailhead near Leadville. On our final day we ran to the top of Mt. Elbert - the highest peak in Colorado and 2nd highest in the lower 48 states at 14,433 feet. This segment of the Colorado Trail was spectacular with an amazing amount of variety from rushing creek valleys to high alpine ridge running. On the first day we went over the Tenmile Range and experienced some sublime ridge running. The second day took us over Searle and Kokomo Pass and amazing fields of wildflowers. The alpine traverse between Searle and Kokomo Pass at over 12,000 feet was spectacular. The third day took us through the beautiful Holy Cross Wilderness area with high mountain lakes and rugged alpine terrain. On the fourth day we ran through the Mt. Massive Wilderness Area and on some sweet rolling singletrack through thick pine forests.

Our trip on the Colorado Trail was just a small sampling of the wonders this trail offers. The Colorado Trail runs from Denver to Durango and covers nearly 500 miles. The trail is divided into 28 segments, each making a great daily running adventure. Six designated wilderness areas are crossed and it climbs over several high mountain passes.

Over the years many runners have run the entire trail from end to end. The Colorado Trail makes a great running adventure with good access points along the trail for support. The fastest known time for covering the entire length of the Colorado Trail is held by trail runner Paul Pomeroy. He completed the entire length of the trail running from east to west in 8 days, 12 hours and 15 minutes. Pomeroy also has the fastest known time for the unsupported run of the Colorado Trail in 14 days, 9 hours, 30 minutes. We recommend taking your time and enjoying each days run on the trail.

Adventure Running Co. offers a 5 day fully supported run on the Colorado Trail. This is a great way to run a beautiful section of the Colorado Trail, enjoy full support including gear transport and meals, relax after a beautiful day of running and make some great new running friends.

To learn more about the Colorado Trail and begin planning your own adventure, check out the Colorado Trail Foundation website. The Colorado Trail Foundation also has a great guidebook covering the entire trail.

Born to Run book review

Having recently finished reading Chris McDougall's book Born to Run, a brief book review seems to be in order. First of all, this book is simply a really enjoyable read. It was one of the most enjoyable non-fiction books I've read in a long time. Now, I've heard people say that there is quite a bit of embellishment in this book, which may be true, but it's still a very enjoyable read. The characters are well developed and fun, the story is very interesting and there is something to be learned within. Whether all the characters behaved exactly as described in the book is irrelevant, it's a fun read based on actual events.



I had been firmly in the low profile, minimal shoe camp prior to reading the book, so this was no startling revelation. However, McDougall develops the argument for minimalist running shoes very effectively. As even Barefoot Ted (one of the main characters of the book) will admit, if it 'aint broke don't try to fix it, for many runners, it still makes sense to strive for a more minimal shoe. Learning to run more on the forefoot and dispensing with heel-striking has helped me run faster with less effort and with fewer injuries. If you're a consistently injured trail runner looking for answers, it might be worth looking at more minimal shoes and working on your form a bit. A little barefoot running on soft surfaces thrown in at the end of a trail run will also help strengthen your feet and improve your form.

I was also very intrigued by the chapter which addresses human physiology and our natural traits designed to allow us to excel at long distance running over rugged trails. Mcdougall covers this theory in great detail in the book. Briefly, humans possess several adaptations that make us natural born distance runners. We are hairless and are one of the few animals that sweat, allowing us to cool our bodies effectively during long runs. We also developed long, springy tendons in our legs and feet that function like large elastics, storing energy and releasing it with each running stride, reducing the amount of energy it takes to take another step. Our bodies are also adapted to counterbalance each step with an arm swing, and our large butt muscles hold our upper bodies upright while an elastic ligament in our neck is designed to help keep our head steady. There are other adaptations that are addressed in the book. A good discussion of this theory can be found here http://seedmagazine.com/content/article/the_running_man_revisited/

Overall, if you enjoy running and are looking for a fun end of the summer read, you should pick up a copy of Born to Run. Our copy is getting haggard as we shuffle it around to all of our friends, runner and non-runner alike. They all seem to enjoy it.

See Chris McDougall on the Daily Show

The Daily Show With Jon Stewart	Mon - Thurs 11p / 10c
Christopher McDougall
www.thedailyshow.com
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The Dreaded Ankle Sprain

So far, 2009 has been a year for ankle sprains. Prior to this year, it had been almost a decade since I had really torn up my ankle. Training for the Western States 100 in 2000, I stepped on a rock while bombing downhill and tore just about every ligament and tendon in my right ankle. It was a severe sprain that ended up keeping me out of Western States that year and took a long time to heal.

Since then, I'd been pretty much ankle sprain free until this year. Back in April I sprained my ankle bad enough to keep me from running home. No fractures were discovered and the ankle healed up quickly, allowing me to race a trail 50K two weeks after the sprain. Fast forward to last night: another ankle sprain on the same ankle (the right one that was sprained severely back in 2000). This time I was able to run home on the ankle and it doesn't seem to be as swollen. It does however hurt today and it feels a bit different than the last sprain.

I actually believe that my ankle is stronger since the first sprain I suffered in 2000. Perhaps "stronger" isn't exactly the correct term. From what I understand, the ankle doesn't really get stronger when you exercise it after a sprain. Since there aren't any muscles in the ankle, you can't really make the ankle "stronger." You can strengthen the muscles around the ankle (primarily the calf muscles), but this doesn't really make your ankle more stable. What you're doing when you do balancing exercises after a sprain is improving your proprioception. In other words, you're retraining those nerves that were also torn during your sprain to fire signals to your brain that your ankle is inverting and that you need to make an adjustment to catch yourself before it turns all the way over. Training these nerves to fire efficiently is critical to avoiding future sprains.

Since my severe ankle sprain in 2000, I've run almost exclusively trails. I believe that this has naturally made my ankles "stronger" by training them to adjust to uneven surfaces, up, down and around rocks and roots. Trail running naturally improved my proprioception helping me to avoid ankle sprains.

So, now that I have the sprain, what do I do? With the last sprain, after icing for the first 24 hours, I believe contrast baths helped the injury heal much more quickly. Contrast baths involve immersing your foot and ankle in alternating hot and cold water. The water should be as hot and as cold as you can tolerate. Basically what you do is fill two buckets with water, one with cold and one with hot. Start by dipping your injured ankle in the cold water for 30 seconds to 1 minute. Immediately transfer the foot into the hot water for 1-2 minutes. Then back to the cold water for 30 seconds to 1 minute. Repeat this procedure for 5-10 transfers or about 15-20 minutes total. Always end your contrast bath in the cold water. While your foot is in the water, keep it moving, rotate left and right and spell out the alphabet with your toes. Try to do this at least two times per day. The contrast of hot-cold creates a pumping of the blood in and out of the body part to promote healing.

It's also important to remain active on the ankle when the pain and swelling subside. Active recovery is much more effective that just sitting around doing nothing because it also promotes blood flow through the injured limb.

To protect my ankle on trail runs as soon as the pain subsides enough for me to run, I often use an ankle brace for a couple of weeks after the sprain. My favorite ankle brace is the ASO brace. This brace locks the ankle in tightly yet is small and light enough to fit easily into a running shoe. It's definitely the most comfortable and effective ankle brace I've ever used.

Once you're comfortable running trails again and the ankle is healed, get rid of the ankle brace and start naturally "strengthening" the ankle and improving proprioception with trail running. Pay attention to where your foot lands and don't daydream too much. It seems my ankle sprains occur when I'm daydreaming and not paying attention to the trail. And, it's usually those places where the trail is less rocky and technical that you sprain your ankle because you're not paying as much attention.

Why did I sprain my ankle this year after nearly a decade of ankle sprain free running? I'm not really sure other than I may be daydreaming more lately. Run carefully out there!

Spotlight on Trail Running

By Leigh Brown Perkins
Her Sports + Fitness

When she trained for her third Tour du Mont Blanc ultra marathon last summer, Chlo Lanthier-Brandner never was spotted running the roads near her home in Whistler, British Columbia. She was always deep in the woods, blazing up and down old logging trails.

"All of my runs are on trails," Lanthier-Brandner says. "I forget I'm running."

Elite runners are not the only ones lured by trails. More than 5.7 million Americans consider themselves avid trail runners, an increase of 36 percent in the last five years, according to the Outdoor Industry Association. Another 37 million runners hit the trails a few times a year.

Nancy Hobbs, founder of the All-American Trail Running Association and co-author of The Ultimate Guide to Trail Running, explains the growing interest in trail running this way: "There's a real spiritual component to being on the trail. It provides a great physical challenge but in a serene, forgiving environment."

Trail running makes demands on a wider range of muscles than road running, without the repetition injuries of pounding pavement. Ankles, hips, inner and outer thighs and core muscles are engaged for balance. Trails more fully engage the quads, increasing leg strength. Taking on ascents and descents builds stamina, and difficult climbs sharpen mental focus.

Trail-Running Tips

Follow these tips for happy trails wherever you run.

1. Run tall. Running, especially uphill, can be exhausting, but if you bend under the effort it's more difficult for the lungs to do their thing. On the uphill, keep an eye at the crest or a few yards ahead, not at your feet. If you're gasping, slow down and pump your arms a little, or if you need to, walk, while keeping your posture tall. Even elite runners will walk a steep hill.

2. Shorten your stride on the way up. And plant your entire foot; climbing on your toes kills your calf muscles. Jump over obstacles. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous.

3. Be loose on the downhill. Stop braking and allow yourself to fly a little, throwing your arms to the side. But don't flail. If you lose control, slalom from side to side like a skier. Don't lean back or dig in your heels to brake (a guaranteed butt slide). Instead, land quickly and lightly.

4. Plot your moves. View the trail like a chessboard. Plan your steps around bumps, dips, soft sand and fallen trees yards before you reach them.

5. Focus on time, not distance. Don't expect to match your road PR. "Out-and-back routes are great because you can cover the same distance a little bit faster on the way back," Lanthier-Brandner says.

6. Diminish your risks. Run in pairs or let someone know where you're going and when you'll be back. Take plenty of fuel and fluid, a lightweight jacket and a cell phone, which won't always get a signal in the mountains, but might. Uphill runners yield to downhill runners. Yell "trail" well in advance of passing another runner or hiker.

7. Find your balance. Slippery downhills let you know what your legs are made of. Build them up between trail runs with weighted squats and lunges, and build your balance using wobble boards (check out www.performbetter.com for balance gear).

8. Keep your bearings. Things look different coming back than going. Pause to look around when two or more paths diverge from the one you're on. Look at trail signs and identify rocks, trees or landmarks on the horizon.

9. Leave no trace. Even in races, trail runners stow empty wrappers and wouldn't dream of dropping cups like road racers. Stay on marked trails, don't cut switchbacks and go through, not around, puddles to prevent erosion.

10. Feel like a kid again. Crank it on the downhill, hoot and holler, jump into a stream. "Trail running is a chance to get down and dirty, to grab hold of our authentic selves," says trail running coach and sports psychologist Terri Schneider. It'll make all those miles during freezing winters on the treadmill so worth it.

Trail Gear

Essential gear for a trail runner doesn't have to be anything fancier than a crusty pair of trail shoes, an old race tee and socks that will never be white again. But a few other purchases will get you running wild.

Shoes. Your favorite brand of road shoe won't necessarily manufacture a good trail runner, or a trail runner that works best for you. Trail running shoes sit lower than road shoes, with a harder midsole to take the impact of the trail. They provide greater ankle support to prevent rolling and more lateral support and flexibility for uneven terrain. They have sturdier, stickier treads. Runners who face stream-crossings or mud should wear trail shoes with drainage holes, waterproof uppers and laces that won't stretch when wet.

Apparel. Trail runners take layering seriously since weather at altitude can change instantly. When the temperature begins to cool, start layering with a running tank, then a long-sleeve tee, both made of a wicking fabric. A breathable, hooded jacket is vital. In warmer weather, stick with loose, wicking shorts. In cold weather opt for snag-proof tights.

Gloves. Wipeouts happen. Lightweight gloves protect hands from gravel burns, stray brambles and chilly air.

Socks. Find what works for you: wool blends, layered micro fiber, toe socks. If you blister, turn them inside out. Go with gray, brown or black.

Hydro packs. Dehydration happens quickly at altitude so carry water. Hydration packs are necessary for longer runs; bottle belts for shorter trails. Buy packs that are sized for women, with lots of pockets to stash energy gels, bars and a cell phone.

Freelance writer Leigh Brown Perkins lives and runs trails in horizontal south Florida, where a drawbridge is as close as she gets to altitude.

6 reasons why trail running will make you a better runner

Boston Triathlon Examiner Claire Lunardoni

Add a few trail runs to your schedule, and all the power and good technique that you developed on the trails will have you running faster. Here's what you're missing if you never run on trails:

1. Trails make you strong. The terrain around roads has been flattened out to accommodate houses, mini malls, and parking lots. Trails have hills as nature intended them, as steep as they darned well please. Having to run up a few 20% grades will give you a great hill workout without boring repetitions, and give you the aerobic capacity of a steam engine. Also, since trails are riddled with rocks, roots, twists, and turns, balance comes into play much more than on the road. Don't be surprised if after a trail run, muscles are sore that you didn't even know you had.
2. Trails are injury prevention. Although you might turn an ankle in the woods or get a boo-boo on your knee, trail running will probably prevent more injuries in the long run than it causes. First of all, you are always using your muscles slightly differently on the uneven terrain, helping to prevent repetitive stress injuries and strengthening muscles and muscle fibers that are neglected on the road. Having legs that are strong all-around will make them practically bullet-proof to most repetitive stress injuries. Also, the soft surfaces on the trails give your legs respite from the hard pounding on the pavement.
3. Trails give you a break. You need to add variety to your routine to keep from plateauing or simply getting stale. You can't get bored on the trails like you can on the road, because the second you zone out you'll be eating dirt. I do most of my trail running on the same 5.5-mile loop, but I never get tired of it because there is always so much to think about. The scenery changes from day to day, and it seems to become a whole new trail every few months. Since you have so many obstacles (hills, rocks, roots, slippery descents), trails also give you a break from thinking about your pace, and shake up a stale routine. Eventually you'll learn to stop looking down at your watch (because that's a great way to get a branch to the face), and just enjoy the ride.
4. Trails are cool. With the 90º heat that we've been... enjoying/suffering through (take your pick)... these past few weeks, I don't need to tell you how nice it is to get off the steaming hot pavement. Heat can not only ruin a tough workout, but it can also be dangerous. Trails are generally around water and shaded by trees, which cuts the heat down considerably and gives you a chance to get in a tough workout on a hot day. Even if you are not running on a shaded trail, sunny trails are cooler than the road where the tarmac soaks up the heat and radiates it back into the air even deep into the night.
5. Trails can be long. There's a reason why there aren't many 100-mile road races. You can get away with running much, much longer on the trails than on the road because of the slower pace and soft surfaces. Try doing all or part of your next long run on the trails and your muscles will probably feel fatigued, but your knees, shins, feet, and other problem areas will probably feel better. You will also recover more quickly from a long trail run than a road run. If you really start getting into trail running, try a trail race. You'll find that trail runners are a laid-back and welcoming group (which can be refreshing if you hang out around tri-geeks too much). Trail races tend to be longer than road races, and can even be substituted for a long training run if you wish.
6. Trails make you pick your feet up. Have you ever noticed the people around you in a race shuffling their feet, and then seen your race photos and found that you were one of them? Picking your feet up (knee drive) is a key part of running faster, but it's usually one of the first things that falls apart when you're tired from riding your bike or just running for too long. Trail running will teach you to pick your feet up even when you're tired. If you don't pick your feet up on the trails, eventually you're going to go ass over teakettle and wind up with a pine needle sandwich. When picking your feet up becomes a habit, it will translate to better running form off road as well as on.