PT Corner:
Trail Running Tips
John Fiore, PT

Trail running season is upon us which means training for spring and summer adventures and
races is in full swing. As a physical therapist, I work with runners of all ages and abilities. I have
developed several tips for a successful trail running season. I incorporate these tips into my
training as I have learned of their importance the hard way.

1. Strength training is for all trail runners. Trail running is very demanding and repetitive.
To reduce injury risk, improve running economy, and maximize performance it is
necessary to follow a strength training program (twice weekly is fine during the spring
and summer) that maximizes loading to develop a durable body. A physical therapist with
experience working with trail runners can develop a plan that is right for your running
goals.

2. Training your strengths is easy, whereas training your weaknesses is wise. I enjoy
climbing. No, I REALLY enjoy climbing. I go out of my way to incorporate flat terrain
and technical downhill terrain to remain competitive. Make sure your training terrain and
grade is similar to the demands of your next race.

3. Practice your race day nutrition regularly. Race day is NOT the time to try a new gel or
electrolyte drink. Every long run should represent a testing ground for your race day
nutrition. Follow a schedule to eat and drink while running, and find a schedule that
works for your body and keeps your energy level high.

4. If you are feeling great during a race, then slow down. I use to have a bad habit of
starting WAY too fast during trail races only to hit the wall towards the end. Run at a
comfortable pace and slowly build your effort and intensity as the race progresses.

5. If you are feeling lousy during a race, then eat and drink. Appetite and thirst are poor
indicators of nutritional needs. When my energy level drops, I eat and drink. It works,
period.

6. Make every mile count and enjoy the journey. It is easy to let the mind wander during a
long training run or race. Thoughts of the next aid station or the finish line become
distractions. Focus on each mile individually, and make every step count. Remember to
look around and take in the sights and sounds around you. We are very fortunate to be
able to run and enjoy public lands, trails, and company along the way.