THINGS I WISH I KNEW when I first started TRAIL RUNNING! Tips on kit, nutrition and racing ultras!
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- เผยแพร่เมื่อ 27 ก.ค. 2024
- I've been trail running for many years now and here are some of the things I wish I knew when I first started!
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Kit from the video
Summer Smiles Tee - benparkes.com/collections/tec...
New trail hat - benparkes.com/collections/hat...
Links from the video
Salomon packs - www.salomon.com/en-gb/shop-em...
Decathlon pack - www.decathlon.co.uk/p/10-l-tr...
Nike Trail 4 shoe review - • NIKE TRAIL 4 REVIEW - ...
Strava route builder - / strava
Garmin courses - connect.garmin.com/modern/cou...
Race organisers we recommend
Centurion - www.centurionrunning.com/
Mudcrew - mudcrew.co.uk/
Maverick - www.maverick-race.com/
Threshold sports - www.thresholdtrailseries.com/
Go Beyond - www.gobeyondchallenge.com/
Lakeland Trails - www.lakelandtrails.org/
Follow along on Social Media!
Instagram - / benparkes
Facebook - / benparkesruns
Twitter - / benparkes
Strava - / strava
Ways to help
Join the TH-cam Channel / @benparkes
Chapters
0:00 Intro
1:05 Kit
2:33 Nutrition
3:53 Training
6:23 Racing
9:13 Bonus tips!
#trailrunning #benparkes #gettingitdone - กีฬา
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PRO TIP: For all you Ben Parkes kit buyers like me...I highly recommend hand washing your caps. Come back from your run, rinse/wash your hat/cap and then hang on tap until drips stop then somewhere else to fully dry. This helps keep the shape, colours and integrity of the cap. If you thrown them in with your other washing it will wear them out faster and the visors can potentially get out of shape (this is the same for many running caps). It takes 30 seconds and you will thank me later! (BONUS Pro Tip: wear all your running kit in the shower afterwards, rinse then squeeze out the water then into the washing machine...this saves the sweat/bacteria impregnating the fibers of your gear while sitting in your washing/laundry basket and leaving that sweaty smell over time).
Stop thinking about it and just register for a race (my tip). The act of signing up will drive you to train more than you would otherwise and even if you don't think you're ready on race day, you'll be amazed at what you can achieve on the day.
I've been trail running and racing since 7th Grade (cir. 1975). Raced 8yrs of XC, through 2yrs of college eligibility. Trail running is still 99.9% of what I train, and run, although I don't race anymore. R2R, and Rim2River at the Grand Canyon, annually, are 2 of my favorites.
A comment on packs: A "Naked Running Band" will replace a pack, for distances up to Marathon, and I've seen ultra-runners race in them, because the distances between check points work out well with what the NRB can carry. My daughter and I switched to them in 2019 (after seeing an ultra-runner race in one), and we run our Grand Canyon runs in them. Not having a pack on your back, and leveraging against your running form, and pressing on your shoulders, is absolutely amazing. It has transformed our running experience, and we haven't used the packs since.
A comment on shoes: Trail running is all about running on crazy, uneven, surfaces. One minute it's soft grass, the next minute it's scree, and then it's rock steps, rocks embedded in the trail, log steps, wet and slippery, dry hard packed with loose skritchy stuff on top, etc. The soles on most "Trail Running" shoes are wide and flat, with wide, flared heels, as Ben shows when he holds up his own shoe. Runners should be aware that shoes built like this, especially the ones with thick soles of padding, and raised heels, isolate the foot to the point that the forefoot no longer gets any feedback from the trail surface, and sends that to the brain for instantaneous "mapping" and balance control. With an isolated foot, and a wide heel that rotates badly off round or off camber surfaces, you are in extremely high danger of rolling and badly spraining an ankle. Injure yourself bad enough out on a trail, and you can be in real trouble when you have to self-extract. My advice? Look for shoes with thin, non-raised heal ("zero drop") soles, that have rounded heels that mimic the human foot shape, especially at the heel. It will completely prevent the isolation and the rolling of the foot, and you won't roll an ankle ever again. Even if you do begin to slide, in what would normally turn into a rolled ankle, the brain will respond so fast that you will auto-correct your balance before even thinking about it. You'll literally think, "Wow, that could have been really bad" and just keep right on running. The shoes? Merrell Trail Glove or Vapor Glove. New Balance Minimus 10v1(or updated version that looks the same), Vibram FiveFingers, etc. I run in all 3, but 95% of my running, whether training or running an R2R, is done in the VFF's.
Nutrition: Electrolyte mix of your choice, and be sure to read the labels. Buy the versions with the highest amounts of potassium, and magnesium. Consider putting a vitamin B complex pill into the hydration flask/bottle, and also consider a couple of broken high quality (look up what it most absorbable) magnesium pills. We also carry peeled tangerines, which are heaven. A 5hr energy drink bottle can be a great back up plan if you get way out, bonk or are otherwise wrecked, and need something to turn the tide for you.
Poles: I don't use them, and I run the hills, but if you do, learn how to hold them correctly so that you can put force into them (Ben is holding his correctly), and purchase ultra-light adjustable versions so that you can make them longer for down hill work, and much shorter for up hill work.
Sunglasses: Avoid polarized lenses because they can wash out the detail of the trail, causing you to catch a toe, and go full superman, down onto the trail. That friends, is a day ruiner. I wear Rudy Project photochromics because they auto darken and lighten. I typically don't wear them in the Grand Canyon though, because I don't want anything potentially changing my visual acuity and measurement of the surface conditions. A fall there could be life threatening, or life ending.
Hats: I prefer a full shade hat. I know it doesn't look cool, but a baseball style cap allows the sun to fry every part of your face, ears, head, and neck. Nothing is worse, then that kind of exposure. Running all slathered in sun block is not good either. I feel like a sun hat works well to solve both issues, and even in the Grand Canyon I/we don't wear sun block.
This is awesome advice, thank you!
Video Idea - Similar to your 'Marathon Majors' video, perhaps you could run through the biggest ultra races and go through how you can enter/qualify for them? Great video as usual, Ben & Sarah.
Yes it’s on the list! We’ve started working on it.. helpfully get it out soon!
Tip: like you said Ben, learn to descend. If your confident at descending you will save loads of energy, move so much faster and enjoy the runs so much more. For me personally I used to struggle with downhills, but I started training downhills by doing reps on the most technical downhills near me. Jog /walk up then turn off brain and run as fast as I can back down. Now I love them and I'm the one overtaking on the way down now 😁🤙
I just recently competed in Brutal Events Midnight Mountain Marathon in the Brecon Beacons. Great race across the southern Welsh mountains
Best advice. Dont forget to enjoy it. For the most of us it is a way of relaxing from our stessfull lives 😇
I'd recommend Harrier Trail for a good beginner trail pack and accessories (bottles, first aid kit, etc...)
Highly recommended. The customer service is amazing
Great video Ben! You touched upon a great tip. With a hydration vest you have access to a whole storehouse full of stuff you can carry. Trial and error. Run with a full pack to get use to the weight before racing and also to help you add and eliminate those things that may be unnecessary or necessary for race day. Thanks again for the great work Ben.
Hello Everybody!!! Another Ben Parkes video bringing sunshine to my day :)
Merino wool socks. Best remedy I’ve found for blisters.
For me going downhill is definitely harder than uphill especially after 30km.
So true. After 30km, you're walking all the uphills but with the downhills you almost feel it necessary to attempt to jog which really does take its toll and on uneven ground a loose stone or tree root can leave you with a twisted ankle or worse tumbling over.
Nice informative video Ben and Sarah. My best tip is just enjoy the experience regardless of distance.
Joining a local trail running group helps! I started Guildford Trail Runners with two pals and we meet every Tuesday night for a run. I’ve developed a lot running with other knowledgable runners
GTR for the win!
Very practical. My tip would be work on hip stability or whatever weaknesses you might have rather than waiting for injury to let you know you need it. Speaking from painful experience.. I wish I’d given stability/mobility the attention it deserved.
Absolutely right. I’m under a chiropractor and sports therapist now and not running. Knee, hip and various minor issues, developed over time. Wish I’d followed a strength and stability plan alongside all that mileage.
@@roadrunner708 that sucks. Poor you! Out with a stress fracture and torn meniscus in my knee and have had to pull out of my first ever marathon. Gutted. Had joined a gym to help but they just had me doing exercises for the big muscles not the important little ones. Now I know what I’m doing but it’s too late (for now anyway). Wishing you a speedy recovery!!
This is the first time(in either reading or video form) that I've ever heard anyone give the short toe nail advice. I don't do much trail running, but keeping your toe nails short is very good advice whatever running you are doing. I've had so many black toe nails from forgetting to cut them nails
Tip: Running on trails with uneven / rocky / rooty terrain, even when pretty flat, is a new skill that takes time to develop. So be prepared to go slower and fall occasionally for awhile. I still never try to do any tempo runs or other speed work on the trails - obviously no reason you need to do just road/track or just trails during a training block.
Brilliant advice, thanks Ben and Sarah.
Probably your best ad segue yet. Nicely done and looks like a great hat!
Excellent video. Thanks!
Action Challenge do great trail events for total beginners… their challenges tend to be more geared for walkers (although very open to runners and joggers too), so great if you think your times are on the slower side.
Freedom Racing events, in my experience, are really inclusive too.
Great tips as always, thanks. I certainly learnt the hard way in Valencia with a bloodied foot at the end of the marathon due to a toe nail being too long!
Really great, useful video Ben. I might have to get one of your new trail hats ;)
Runaway Adventures doing great trails races from 10km - 50km distances super well organised and friendly 👌
Good point about the toenails. Footcare keeping them happy for as long as possible. I use anti-shafe on some blister prone area's as well.
I would say, embrace the challenge and don't have any time or pace expectations when racing. The first trail race I did I was blown away by the amount of hills, it was hard! but the scenery and the people and the whole vibe make the experience unforgettable and instantly Addictive in my book.
Love Trails Festival is great for new trail runners too. Loads of guided runs, workshops and experts on hand to share advice 🙌
First Light Active organise GREAT trail races and guided runs in Chesterfield, Derbyshire area near Peak District. 😊
This was very helpful. Thanks!
Good video sounds video great running training. . Great show.
Completed my first ever trail race, the midsummer murder 10 mile, today in Hambleden. Think it's organised by racing line. Was an incredible experience with some insanely steep hills and equally insane scenery. Somehow managed to finish 7th wearing normal road running shoes 😂
Red Knot Racing - Kilo Trail Run
Slopes of Mount Kilimanjaro, Tanzania
Superb race!
You don't even need a pack to start up. My buddy is just getting into it and he is using an old rucksack that he had sat in his wardrobe and a bladder until he gets his kit sorted. Plus, if you're running less than an hour or on a trail with water fountains/taps, you don't even need food or water.
If you're in the Berkshire/Chilterns area I really like Race Line Running! Great, well organised events and I can't wait for my Trail Half Marathon in September
I've been given two great tips about trail running - 1) Watch this video. 2) Take loo roll with you as you never know.
My advice would be to enjoy the scenery trails offer over normal road running and do not be a slave to Strava stats.
For hydration packs , Solomon are really good however also look at Harrier a good local company (to the UK) and provide great 5L and 10L options
Wild deer events are a great trail race organisers I have done several races with them now and they do a brilliant job. Very well organised and friendly. I’m from Cumbria but they do races all over the UK.
Very on trend with the design on the hats!
Good video 👍
Bit off topic. But I'd really love a Parkrun 101 Video? I've never actually run one and it would be amazing to have a bit of a walkthrough the process of entering and running. Also great video both, keep up the great work 👍
Oliver, there isn't anything to stress over. You can't really go wrong. Just register and download your barcode and turn up. You will be talked through the process. But basically follow everyone else around, go through the funnel and get a token. Go to a scanner (person) and they will scan your barcode and token. Throw the token in the bucket. Don't take it home! There is a briefing at the beginning for first timers to the course and if you put your hand up as a complete novice you will get told the process.
Word of caution though, they can get a bit addictive, but in a good way. Go for it. There's nothing to lose.
Register online
Print your barcode or have the electronic copy on your phone
Turn up by about 8.45 (event locations on the parkrun website)
Listen out for when they call the First Timers Briefing
Run when they say go
Cross the finish line (they'll stop the clock for you)
Pick up your finish token (position number)
Go to one of the volunteers scanning barcode
They will scan your personal parkrun barcode and your position token so that your time gets allocated to you
Later that day you will get an email with your stats and can see the full results where everyone else came.
And if anything goes wrong the first week, you'll know what to do the next week.
I'm so grateful parkrun for me into running. It's a great place to meet others into this activity.
My best advice I was given was and I followed. It mostly was watch out on the super high stack height and shoes until you have really strong ankles. The guy told me when I first started running. He said you’ll roll your ankle and it won’t be fun, so I I, I usually had my trail shoes in the maximum stack height in the front of 25 mm in the rear 30 and that was like the highest it’s until I built up my ankle stronger and then I could thought I could run in anything but in a pair of Hoka challenger I rolled my ankle and it did really hurt had to hobble back to the car and now I I’m back to the 2530 and I think that works a lot better for me matter fact I’d like going a lot lower but once in a while on a real rugged, long, long race, all I have a pair of Sony really cushions outro shoes, but for the most part, all my training runs are in more lower to the groundI hope you listen
Tip it’s better to take your time running up hills saving energy then run off the top of a climb this will move you up the field faster than over taking runners going up hill. Do not be disheartened by slower times than road run miles.
My Tip: Do A LOT of hiking!! Run the downhills.
( I'm a hiker/mountaineer but need to do a lot more road running lol )
Hardmoors! Yorkshires premier trail running organisation
Funny that you say summer is for trail runs. I could be wrong, but I can't think of any races on trails in Australia during summer. It freaks you out when you spot a venomous snake on the path.
You don't need to subscribe to Strava to have access to the heatmap WHILE you're running. This is really useful if you're just looking to explore a bit and see where you end up. Just follow the thick blue lines!
Try tailwind. It's great for long runs
Best race organizers? MIUT of course!
Trail shoes, long socks, hydration pack... but unconvinced by the Salomon (the little clips at the end of the elasticated straps break really easily, and the zips corrode...)
Freedom Racing, Runaway Racing, are great race organisers
You advise on practicing downhill spot on - my first 30k was about 4000 ft - going up was fine it was coming down that killed my legs
Hi Ben, have you ever thought of tackling one of the 'Big Rounds' like the Bob Graham Round?
will be good if you could share your trails routes . Especially if it is near london. I'd love to do more trail run .but its hard to pick a good one (or create a route by myself on strava)
My tip on trail running, is just enjoy it...
Hi Ben - great video What model is the salmon jacket you wear in this vid? Cheers
www.salomon.com/en-gb/shop-emea/product/bonatti-gore-tex-shakedry-lc11671.html#color=65994 this is the current model. My one is from a couple of years ago, so slightly different patterns.
Hi Ben 😁🖐
Hi!
Run, walk, crawl put great races on. Check them out Ben 💚
KFC triathlon club for trail races close to Tokyo Japan!
Ben, can I use my New Balance 880s for trail?
Not really relevant to this video, but do u have any one major tip for moving running times on to the next level. I've made decent progress in the last year training for half and full marathons. My half times are always between 1.33-1.35. I want sub 90.....
Far from an expert, but I would say; get a good pair of running poles.
Hi Ben or anyone else that can help. I would like that sat Nav watch set up you showed in this video. Which watch was that and can I do on Garmin what it looked like you was doing on strava with the planning of the route before you go out? Or do I need strava. I only have Garmin connect atm
Yes. If you visit the courses section on Garmin connect (on your computer) then you can plan routes, exactly as we were doing on Strava.
@@BenParkes thanks for replying Ben which watch was it?
@@Eddie-Spaghetti Garmin Epix 2
Do you ever run listening music ? If yes does it makes some difference
Why do you not just test it out for yourself? What works for some does not mean it works for you.
@@RowOfMushyTiT 😁
I usually listen to podcasts when running. If you’re curious then try it out.. just be careful in busy environments with traffic etc, as you won’t be able to hear dangers as easily.
But remember trail running doesn't have to equal ultra running. You can just go run the trails and do 5 miles or 5k
Yes! I think I said that point in the video.. so important to find the distances that work for you.. for some a 5k or 10k trail will be the best and most fun option 😀
@@BenParkes Yes, you definitely did. It's the same when I read Trail Running Magazine. It seems like entry-level or new runners could get into it, but then you realise how advanced it must seem to an actual new runner coming to it for the first time. So much content on 100-milers and the like! Anyway, your videos are my top videos to watch on TH-cam, I love your conten and approach...being somewhat beyond newbie now and a few ultras done! And I love Asics Gel Kayanos haha
Hello all. He said a place in France is the best place in France but does anyone know the top place in the US is? Best place for number of races, best place for being part of a large tribe. Thanks all
Flagstaff or Boulder maybe. Sure someone from the USA might be able to give you some more options!
Things I wish I had known when I first started trail running.
I do love you and your content Ben but why do you introduce yourself as a 2.25 marathon runner??
why not... He has worked hard for it and should be proud, i enjoy others achievements,
It’s only on my tips videos, so any new viewers know there is some credibility in the person making / writing / presenting the video. I think the context is important, then those viewers quickly can see I should have good knowledge about running and will watch on.
@@BenParkes good point well made my beauty 🤙🏽 crack on with the great content 😘
Is trail running really more dangerous than road? I don't have any data on this, but I just cant imagine that it is. Generally speaking human are hurt by humans, be it violence, or accidents. You are around a lot more people when road running.