Thank you! Do you think the Altra Olympus would perform well on rocky (at time steep) terrain?
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Today i signed up for my first running event which happens to be a 4 mile trail run. I am a little bit nervous because i haven't run a race before. I am not gunning to be one of the top finishers but I certainly would like to avoid dropping out (DNF?).
I usually hike and trail run on the weekends, row for 20 minutes 3 times a week. I am hoping this would suffice.
This is what my typical trail run looks like:
This is the course:
I notice that for short runs like this no one wears a hydration vest. I tend to carry one everytime I'm out trail running (sweater) with at least a liter of water (with Nuun tab) I finish about half of that on a 4 mile trail run in cool weather. I know I shouldn't care but is a hydration vest considered overboard for a 4mile trail run? I prefer to use my own hydration and I like having pockets for my phone, a bar etc.
Any beginner tips appreciated
The Altra Olympus 2.0 has excellent traction for tough terrain. It also has a lot of cushion, which comes in handy during the long runs. I highly recommend it or the Superior 2.0 (which you can find on sale most places).
As to wearing a hydration pack, I wear one all the time. Of course, my average run during the week is 15 miles, and my long run on Saturday being 26 - 40 miles. Even if my runs were a lot shorter, I would still wear a hydration vest. I believe in training with the same gear I race with. I also believe in being prepared when running, as you never know what may happen to you or someone else, and circumstances require extra fluids, 911, food etc.
A 4 mile run is rather short for a hydration vest. However, go ahead and use it. You don't want to change anything on race day, as that can (possibly) create unforeseen problems.
As to race training, try and run trails that have the same kind of terrain as the race course, if at all possible. If that is not possible, incorporate running hills one day a week in your training. Run up at a consistent pace and either walk or slow job back down the hill. Running hills will really benefit you when you are out on the trails, as well as race day. I typically spend an 60 - 90 mins just running hills on my hill day. I preface that with a 10 mile run, so that my body gets warmed up and better able to handle the rigors of running hills.
When running hills, make sure not to overstride (going up or down) as that can put undue stress on your knees etc. Keep your steps short and underneath your hips when running. You want a higher cadence versus an overly long stride.
With your training, try and work up to running 6 - 8 miles at a time, instead of stopping at 4 miles. Working up to a longer distance in training will better prepare your body for race day.
In regards to hydration, I use a product called Tailwind. It mixes instantly in water, instant overly sweet, and doesn't leave your gut overly bloated. It supplies all the nutrients an exercise person needs to keep properly hydrated, so that one can keep going. No need to gels and the like with Tailwind.
When is your race? How any If you give me some more information about your race and training history (running) thus far, I can provide more specific advice.
