Triathlon Magazine Canada - - RUN TRAINING -

1APPROPRIATE FOOTWEAR. As you’re run­ning up and down some of the chal­leng­ing ter­rain, you quickly come to ap­pre­ci­ate the con­cept be­hind fell run­ning shoes. De­signed so your feet are low to the ground and of­fer­ing lots of grip, shoes like Inov-8’s new G-Series Mud­claw will get you through the most chal­leng­ing con­di­tions. The whole idea is to blast through the ter­rain, so you shouldn’t be (and won’t be in the Mud­claws) afraid to run over rocks, through mud and even blast through streams.

2DRESS AP­PRO­PRI­ATELY. Why not en­joy some longer cruise ef­forts dur­ing the beau­ti­ful fall months? If you’re head­ing out early, layer up so you can take some clothes off as the day warms up. If you’re head­ing out later in the day bring along an ex­tra layer in case things cool down. Pack­ing along some wa­ter or elec­trolyte drink is prob­a­bly a good idea, too.

3FOCUS ON TURNOVER. Watch­ing a good fell run­ner cruise up a hill or fly down of­fers a great ex­am­ple of “fast feet” run­ning at its best. Head­ing up­hill you want to make sure you’re lean­ing into the hill and main­tain short, ef­fi­cient strides. On the way down you want to open things up – again en­sure that you’re lean­ing for­ward, let your arms swing freely and let grav­ity help you down the hill. Make sure you also think about keep­ing your toes up and lift­ing your feet – you don’t want to catch your toes on branches or rocks.

4EXPLORE SOME NEW TRAILS AND COUN­TRY­SIDE. While we don’t have the same kind of land ac­cess rights they do in Eng­land and Wales, there are some amaz­ing parks and trail sys­tems that are worth ex­plor­ing across the coun­try. Now is not the time to be wor­ry­ing about hit­ting a mileage quota ev­ery week. See if you can find some spec­tac­u­lar new vis­tas or some hid­den gems around the coun­try­side.

5PACE AC­CORD­INGLY. In this case, that means don’t care about your pace at all. Base your “work­outs” on time in­stead of pace or dis­tance. Fo­cus on get­ting into a trail- or fell-run­ning tempo, one that al­lows you to main­tain a steady pace for the du­ra­tion of your run and en­sures you can get through the vary­ing ter­rain ahead. The fall is a great time of year to for­get about try­ing to hit a cer­tain pace per kilo­me­tre and sim­ply en­joy the process of run­ning.—KM

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