National Running Show 2020 - We Run Trail

19 FEBRUARY 2020

Trail Skills and Drills, at the National Running Show 

January 22nd and 23rd, I spend my weekend at the National Running Show, and was hosting the Trail Zone with ‘We Run Trail’.  We Run Trail is an off-road community that can be found on Facebook, Instagram and an amazing website set up by my friend and fellow coach Jude Palmer who I met on my coaching course.  Like a lot of us, she wanted to build a trail running community, to ensure that those that want or do run trail had somewhere to go to find run leaders, coaches, holidays and runners near to them to get out on the trails.  It’s also somewhere to support each other with all things trail, because trail running is for everyone, it’s our playground, and its fun and accessible for all.

 A Huge Success

The trail zone was a huge success with loads of people interested, talking to us coaches and leaders, asking advice, and finding out more about what we do.  During the show we had the selfie stile, for people to take photos, and a map for people to show where they run and why they run trail. We also hosted some talks about various things including beginner trail running (Jude Palmer), ultra-running (Andy Brooks), and one that was a big hit, running through the menopause (Rachael Sheldrake).

We also had some fantastic people come over and say hi.  Loads from my Trail Run West Midlands group, Nikki Love who completed 63 marathons in 63 days, ran around the island of Ireland in 32 days, and this year is attempting to run across Australia, 4000km in 63 days.

Emma Gould and her Coach William Laye also gave a talk and spent the day with us.  Emma is a Mercia fell runner, and now represents GB on the mountain running scene. I’m predicting some big things in the coming years.

Nicky Spinks the legendary fell runner who along with recovering from breast cancer has completed the Bob Graham double, Paddy Buckley double and Ramsey Round doubles.  She is an amazing person. 

I briefly spoke to Lazarus Lake who man behind the Barkley Marathon.  Its 100 miles and approx. 66’000ft climb in a cut off of 60hours.  Over 1000 people have attempted it and only 15 completed.

Gary House was pulled over by me, he runs the Gary Runstrong group, a running coach who last year completed the dragons back race.  Big profile on FB and Instagram and a very fun but great bloke.

The Mercia fell running group who I am a member, were very interested and also had a fab catch up.

And finally, Camille Herron who smashed the world 100-mile record, completing it in 12 hours and 42 minutes.   An average of 7min38 pace.

A chilled Q and A session

I kicked off the weekend’s proceedings with a talk on the Saturday about Trail Skills and Drills.  Been the first talker I thought I’d have a couple attend, however when I started, I had a fantastic 40+ people listening.  It was very chilled and conducted as a Q&A, so I will cover from what I remember, the questions I was asked, and they are in no particular order.

What sort of training do you do for the trails?

The training for the trails replicates that of the road, with long runs, short faster runs, speed work and hill training.  The difference is the emphasis of training hill technique for up and downhill.  It also involves planning routes and having the correct kit with you.  I always take a waterproof jacket, first aid kit and water with me.  I will also ensure my phone is charged too.

How do you motivate yourself in the evenings?

Evenings can be hard, especially at this time of year, and when working shifts.  You can end up feeling tired or if the weather is bad, it feels better to just stay in, or use the gym.  So, I will arrange to meet up with someone and train with them. The bonus is you are both having the experience of the session, whatever you do, you have some more fun, and you can end up pushing each other more.  Also, you will be less inclined to let each other down.

How do you run uphill?

Running uphill depends on the size and length of the gradient.  If its short you can push hard, if its long you want to ease off on the pace.  You can also walk!!! One of the best things about running off road is the fact you can walk the very tough uphill’s, and no one cares.  You keep your body upright and should where you can remain on your toes and midfoot, to allow the calves to spring the legs forwards.  You will find fell runners have very strong calves.  Stride length will also change and get shorter to allow you to continue ‘running’.  If you need to walk this is where if you need you will ‘fell walk’ and place the hands on the lower thigh to assist with the drive forwards.

Downhill running?

Downhill running is the exciting part of off-road running.  It can take a lot out of the legs, more so than uphill.  Firstly, practicing agility and fast feet is great for downhill running.  Technique wise, you should be planning your route and looking approx. 5-10 metres ahead, because if you look at your feet, it’s too late and you will trip or fall.  Arms create your balance and assist your body maintaining an upright position.  Depending on how steep the gradient, you should try to land mid to flat foot, as you require a stable footing to push off from.  You can speed up by leaning forwards and slow down by leaning backwards.  Lean from the hips not the shoulders.

What footwear do you use?

Personally, I get on well with inov8 and I always advise my athletes to try as many pairs on before making a decision to buy and you will know which one suits you by how good it feels.  For muddy terrain I use Inov8 mudclaw as they have grippier studs so cope with the soft ground and discharge the mud easier.  For rockier or harder ground, I use inov8 roclite, as they have more cushioning and a harder toe to protect the feet.

What kit do you take with you?

I will always take a seemed waterproof jacket, first aid kit and mobile phone.  When going out on longer days, I’ll take a compass and map if in unfamiliar grounds, but also the os maps app is great to have on your phone.  Some food and water too.  If a long day out I have a backpack, if short I use a bum bag.

Those are the questions I remember answering.  What I will say, is the reception from the NRS and those who visited was amazing.  The hard work that Jude put in to get this going was second to none, and we are looking forward to seeing you all, plus more, at next year’s show.

I hope you enjoyed reading this and if you have any other questions, please ask away.