The Ultimate Trail Running Handbook

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