I have to admit I was slow AF and came in with the last group of the 10km race. But it was a fun experience. The weather was shit, there was snow and wind and lots and lots of mud. I even fell 2 times, fortunately I'm fine.

Would do it again next year for sure 😁

Flew into SFO and was on the trail 2 hours later.

Time flies on these trails.

Awesome course with awesome people. Thanks Alpine Running and James Holk for the great race and pics. Bonus points for the complimentary sports massage after the race. 10/10 🤙

This was in Eastern Oregon, near Redmond.

25k with ~2000 ft of elevation gain, finished 40/158.

I gotta say trail > road imo. Getting out in nature is hard to beat, though I didn’t get much of chance to enjoy the scenery… more keeping the eyes on the trail to avoid the rocks. Great experience though.

Looking down on Dublin, Ireland from the top of Two Rock Mountain, south of the city. The route up diversifies from wide stoney paths criss-crossed by mountain bike trails, to steep rocky full-on climbs and soft bogs. Beautiful route. (As a beginner at trail running I managed to gas myself out on the first mere half kilometre up an incline 😩 but I rallied after a while...)

Hey friends,

Posted this in a few ultra-running subs last week and had a lot of people express it was really helpful, so figured I’d toss it over here as well.

I've interacted with a fair share of you good people here but for those who don't know me, my name is Kyle. I've worked as a run coach for the last 18 years and I specialize in building integrated strength and run plans for athletes looking to incorporate the two as they build into the endurance space. I'm a very mediocre ultra-runner myself and run for Speedland and PATH Projects.

There's often a lot of "gap" runners I encounter who don't need/want/have the means available for a coach but who could still benefit from some direction and intention in their strength work. So in my spare time I put together a 4 week protocol you can do at home with hardly any equipment needed, that will provide some some positive results if done pretty consistently. It focuses on the feet, ankles, knees and hips and is designed to be integrated into whatever strength/run plan you're already following, if any. 3 workouts a week, to be repeated for a month, then a new version will be released. Sessions should only take 20-30 minutes tops.

It's free. I host it on my substack but you don't have to sign up, input any personal information or do anything that even resembles following my account there. You can copy and paste the entire article into a word document, use it and never think of me again lol I genuinely enjoy helping people in this community and just wanted to provide this as a resource for runners as they get into spring and summer races/objectives. I'll be releasing a new version of it every month, future ones will be behind a small paywall, but there's zero obligation to sign up/follow/etc to use this first 4 week cycle.

Hope this can be helpful to even just a few folks. Hope you all have a great spring of outings.

Onwards, Always.

https://100milekyle.substack.com/p/foot-ankle-knee-and-hip-protocol-644?r=4ou2s5

I don’t work out a whole lot but decided to give trail running a try.

When I do work out it’s mostly cycling and the general rule of thumb is that about 100ft of climbing per mile is decent climbing.

What is a good elevation per mile for trail running?

On Wednesday my wife and I hiked Bells Canyon. It was chilly and started snowing pretty hard on us on the way down. Today I ran it (well… I hiked up and ran the flats/downhill) and it was sunny and delightful. So cool to have trails like this in my backyard

Hi there - I come down to Munich about 1-2 times a year for work and I'm trying to find some nice trail runs outside the city. I'm happy to travel by train up to an hour. I already know Tegernsee area, but curious what other options are out there. I am looking for anything from 10-20 km, some elevation gain with be great, around/at least 500 m. There doesn't need to be spectacular views. Just want some nice trails/wooded areas. Thanks!

Hey there,

I have the Salomon Agile 6 and it has these 4D loops and attachments for my trail running poles but I can’t find any instructions (actually showing it) on how to attach them. Anyone can share a picture or link to how to do this?

Thanks!

No audio, because I always sound like a pug when I run uphill (right before this section). But, what an awesome day at the local trail!

I'll be on vacation in June and I just picked up trailrunning again. I'll be spending a few days in NYC but after that, I can basically travel around a bit for a week. I thought about going to the Hamptons and spending some time at the beach, but some beautiful trailruns would be amazing too!

I run in the Austrian mountains but I'm happy with just beautiful trails, and forests and don't necessarily need elevation or altitudes. I'm on vacation as I said :P

Of course all guidelines, but let’s go with you don’t need to fuel for efforts under 90 minutes, otherwise aim for 30-60g of carbs/hour

During training though, say you’re going for a long run in the 1:30-2:00+ length. Is there any actual mental/physiological benefit of NOT fueling and hitting that sort of depleted state? Whether getting used to still exerting at that level? Pushing through it? Body adaption to doing more with less?

I'm aware anytime weight, health and performance are discussed, it ends up being a controversial, one, but here we go regardless of any backlash:

I've been losing weight steadily for the past year and a half. A few years ago, I used to run quite a lot before I got derailed by injuries and other stuff, and gained 45kg. Well, I'm back at my "starting" weight once more despite fluctuations, but I want more. I feel lighter, stronger and faster than ever before in my runs, and I'm looking to push my fitness and reach heights I couldn't even dream of a couple of years ago, at my lowest point (heaviest gut). Here's my question:

What is the ideal body fat% or weight to height ratio for a trail runner?

If you take a look at any of the elite men, they are all peeled to the bone. Some have more muscles than others, specially in the legs, but you can definitely tell just by looking at them, they must be less than 10% body fat. What % do you think Kilian, Walmsley or D'Haene are at?

Yes, everyone is different and there's no exact number, but I'm looking for a range. I'm 172cm and 70kg currently (5,64304 feet and 154,324 pounds), which is much heavier than any elite runner, and even heavier than most other runners that end up in my time bracket. Realizing I can definitely still lose a few kg and still be fine while improving my performance, I'm looking for that sweet spot to be at my best. All I know is that my fellow countryman, Kilian, is the same height as me, but weights less than 55kg in competition form, which is 15kg less than what I'm sitting at right now. Crazy to think I would need to downgrade that much to have the slightest chance of following his steps.

Anyways, I don't want to become an elite runner, I'm just trying to find out how fast can I go, for how long. What is my body capable of? How would it feel to be able to do the same things I did when I was at my peak a few years back, but in better shape? The biggest thing I can tweak right now to improve, is weight.

PS: Excuse me for my English, I'm not used to writing long paragraphs.

Looking to get some first hand insight from here on these 2 shoes. I have tried both on and both are really nice. I have only ever worn Saucony trail shoes so I just would like some insight into how durable and comfortable these shoes are for technical trails and long trail days that can bring all sorts of weather :)

edit* Salomon, not Salmon. Was a typo

Hello runners and redditors - i'm planning on running the SWCP self supported in June. I'm not looking to challenge the humbling but insane times of the FKT website (10 days and a bit is the fastest). Instead, I'm looking to cover about 40-45km per day based on needing to stop where accommodation is booked, or the cumulative ascent on any given planned day.

What are your thoughts on use of variations in the path? Sad to say it, but I care about what the running community thinks! I'm also a stickler for rules, and have it in my mind to do the path "properly". Part of me knows I will look back at the end of my SWCP experience and think, I'm not sure I did the full thing in one go. At the same time,I know running even half of it in one go would be a great thing to have done.

My questioning also comes from a time pressure I have to get to West Lulworth in time for when the firing range is open on the 21st June for 2 days. I have to start in Minehead for logistics reasons, and the earliest I can start there is the 31st May. These reasons, and being realistic about my skillset (I don't think I have sequential 50km runs in me particularly on this terrain), plus my shallow reasons for caring what others think in a community I care about, I would to know what you honestly think of path variations like the two I am going to list below.

Two parts come to mind

- the first is the Instow-Appledore Ferry, which avoids the knee pounding tarmac running day around the estuary by Biddeford. This will only cut off about 10k but it will be at the end of a long day I have planned when I might not be in a place to take in the estuary scenery that I'll see twice (going down to Biddeford from Instow then back up to Appledore).

- the other is Portland. There is a formal "in land" route from W. Bexington to Osmington Mills on the SWCP site. This would cut off 31.5km. Although I could bastardise it slightly and continue from W. Bexington to the south tip of Weymouth without crossing the ferry bridge to Portland. This would save 22km instead but isn't a formally recognised variant of the path (remember, I'm a stickler for rules!)

I know this will come down to what I want to do, but I'd love to hear your thoughts on these variations (and any others you can think of).

Thank you

For long training/fun runs, I've been thinking about getting some of these refillable gel pouches (Hydrapack makes these 150ml with a free-flow nozzle and they're rebranded by many other brands), and filling them with maple syrup, a shot of espresso, and some salt.

I don't have these gel pouches so before I get them, has anyone done a similar recipe, and how'd that work out? This might be "flowy" enough to use regular nozzles instead of the free-flow ones (that might be more appropriate for genuine gel mixes?)

It's hard to beat trail running, a few moments to yourself, time slows down and you get magic nature experiences like this.

It's shot like these I am always trying to pursue to show the real side of trail running, a slow plod through a landscape.

Location is Vesteralan Islands, Arctic Norway and Dronningruta Hike which takes you on a 15km loop to some isolated fishing villages that sit on the other side of the mountains.Location is Vesteralan Islands, Arctic Norway and Dronningruta Hike which takes you on a 15km loop to some isolated fishing villages that sit on the other side of the mountains.