YOUR REI/SALOMON GUIDE TO RAGNAR TRAIL RELAY TRAINING

OPO22071147 Ragnar Digital Training Packet PDF Page 1

YOUR REI/SALOMON GUIDE TO RAGNAR TRAIL RELAY TRAININGNew to Ragnar? Need a refresher? This packet contains a 12-week training program, suggested REI Outdoor School classes, plus trail-running tips from your friends at REI and Salomon. We’ll help you get ready to have the best experience possible on your big day.


TRAINING GUIDE

12-WEEK TRAINING PROGRAM

ACTIVE REST Try to include a core workout as well as light resistance training while keeping heart rate at 60%–65%. This could also be a short hike or walking.

TEMPO RUN Begin with a 5–10 minute warm-up. Run 4–6 minutes at race pace, followed by 2–3 minutes jogging. Repeat 3–5 times. End with a 5–10 minute cool down.

LONG RUNS / MULTIPLE RUNS The most important run of the week is the long run. A few days include two long runs in one day. This aids in running 3 legs over 24 hours. Also, try running at night, adding in more hills, and running at higher elevation.

SPEED RUN Begin with a 5–10 minute warm-up. Run 3 minutes at race pace. Jog for 3 minutes. Run 2 minutes at race pace. Jog for 2 minutes. Run for 1 minute faster than race pace. Finish with a 1-minute jog. Repeat several times.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 20 min. Hills* Active Rest 20 min. Tempo Active Rest Cross-Training 40 min. Long Run Rest

WEEK 2 20 min. Hills Active Rest 20 min. Tempo Active Rest Cross-Training 45 min. Long Run Rest

WEEK 3 30 min. Hills Active Rest 30 min. Tempo 30 min. Easy Cross-Training 60 min. Long Run Rest

WEEK 4 35 min. Hills 30 min. Easy 30 min. Tempo 30 min. Easy Cross-Training 60 min. Long Run Rest

WEEK 5 35 min. Hills Active Rest 35 min. Tempo 30 min. Easy Cross-Training 70 min. Long Run Rest

WEEK 6 45 min. Hills 40 min. Easy 35 min. Tempo 35 min. Easy Cross-Training 80 min. Long Run Rest

WEEK 7 45 min. Hills Active Rest 40 min. Tempo 45 min. Easy Cross-Training50 min./30 min. Long Runs

Rest

WEEK 8 60 min. Hills 45 min. Easy 40 min. Speed 45 min. Easy Cross-Training 80 min. Long Run Rest

WEEK 9 45 min. Hills Active Rest 45 min. Tempo 45 min. Easy Cross-Training50 min./50 min. Long Runs

Rest

WEEK 10 45 min. Hills 45 min. Easy 45 min. Speed 45 min. Easy Cross-Training 80 min. Long Run Rest

WEEK 11 30 min. Hills 35 min. Easy 30 min. Tempo 30 min. Easy Cross-Training25 min./20 min. Long Runs

Rest

WEEK 12 20 min. Easy Active Rest 20 min. Easy 20 min. Easy RUN. CAMP. SLEEP? REPEAT. Sleep.

At least 50% of runs should be done on trails.

*Stairs may be substituted for hills.


TRAINING GUIDE

GET READY FOR RAGNAR WITH REI OUTDOOR SCHOOLLet us help you train for your Ragnar Trail Relay. We offer trail-running classes, outings and other activities to align with the REI/Salomon 12-Week Training Program (see previous page).

A sampling of our classes is listed below. To find out which classes are offered in your area, swing by your local REI store or go to REI.com/learn.

Easy MilesThese are your cardio base miles. The goal is to stay active: Get in a run between your other responsibilities. Make it social to help you stay motivated through your training season.

Trail Run Club

Trail Night Running Club

Refresh Your Run

Active RestDo any activity that keeps your body and muscles moving without taxing your cardiovascular fitness or recovery process. These active rest days can help prevent soreness and reduce the likelihood of injury.

Training Hikes

Night Hikes

HillsClimbing and descending are both critical skills for trail running. Repetition helps you improve your technique and hone your cadence for your fitness level. This training builds muscle and can help increase lactate threshold.

Ragnar Trail Running Run

Cross-TrainingThe purpose is to increase the fitness of muscles that support the primary running muscles. It allows you to focus on nuances of trail running including proprioception—an awareness of your own body position. Plus, you get a break from running’s repetitive motion.

Ragnar Trail Cross-Training Series or Session

Active Yoga Sessions

RestThe goal on these days is to give your body a break. Rest days are critical to avoid overuse injuries. These are particularly important for athletes returning to high levels of activity after some time away.

Relaxing Yoga Session

Gourmet Camp Cooking

Making the Ultimate Cup of Camp Coffee

Festival Camp Prep

Long RunsThese runs stretch the limits of your “base” miles and are the anchor of your cardio fitness. Get out and explore new trails and focus on distance and time rather than racing. Maintaining a consistent heart rate over the course of your long runs is a great indication of fitness.

Ragnar Trail-Running Run

Trail Run Club


TRAINING GUIDE

TRAIL RUNNING BASICS By Steve Tischler for REI Expert Advice

Bored with running the same old roads? Trail running opens up a whole new world for you beyond paved surfaces. As with road running, it’s a healthy, simple activity with few gear requirements. In this article, we tap the REI Outdoor School experts for trail-specific tips and techniques that will help you get started the right way.

Start With Your Shoes Shoes are the main gear consideration for trail runners. You need shoes that are built to venture beyond the pavement. (For a good analogy, think of the difference between a mountain bike and a road bike.)

Trail-running shoes differ from road runners in several respects: grip, foot protection and inherent stability. For more information, see the Expert Advice article on REI.com: Trail Running Shoes: How to Choose. Other Gear Considerations Water is a must for all but the shortest runs. Your water-carrying options include hydration packs, hydration vests, handheld water bottles or waistpacks with water bottles. If choosing a hydration pack, look for a narrow style that allows you to swing your arms freely.

Sun protection can include a combination of sunscreen (SPF 30 or higher is recommended), lip balm, hat and sun-protective clothing. Keep in mind that fair-skinned folks can get skin damage in as little as 15 minutes of midday sun.

Your running wear should be made of moisture-wicking synthetics rather than cotton, which absorbs moisture. Socks, too, should be merino wool or synthetic. For cool or wet weather, a lightweight rain shell is advisable.

If you’re running trails in an unfamiliar area, don’t forget navigational tools such as a map and compass or, additionally, a GPS receiver.

For longer runs, bring energy food such as bars, gels or chews.

Prefer rugged trails? A simple first-aid kit can be invaluable if you have a fall.

Like to run at night? A headlamp and reflective trim on your running wear are musts.

Optionally, a heart rate monitor (many with built-in GPS) can help maximize the effectiveness of your workout.

Original article by Steve Tischler, with contributions from: Michael Oliva, REI Arcadia (Calif.) footwear specialist; and Ed Korb, REI Outdoor School instructor. Last updated 8/12/2015.

http://www.rei.com/learn/expert-advice/trail-running-shoes.html


TRAINING GUIDE

TRAIL RUNNING TECHNIQUE By Steve Tischler for REI Expert Advice

The uneven terrain of trails presents you with different challenges than paved surfaces. Common obstacles include rocks, logs, roots and rock gardens.

Tip: Expect trail running to take longer than road running does for a similar distance.

BASIC TECHNIQUE

• Use a short stride, especially as compared to road running. Keep your feet underneath you at all times to maintain your balance on variable terrain. Don’t overstride.

• Keep your eyes down and scan the trail 10 to 15 feet in front of you for obstacles. Try not to stare at your feet.

• Swing your arms. This helps you to relax your core and keep your balance.

• Lots of obstacles ahead? Be like a goat and pick the most sure-footed route.

HILLS TECHNIQUE

• When terrain steepens, further shorten your stride. Maintain your cadence by taking small, frequent steps.

• Keep your back straight. On uphills, avoid the temptation to lean forward as this can reduce your ability to breathe effectively. On downhills, avoid leaning back as this can strain your body and lead to injury.

• Super steep? There’s no shame in walking. Bonus: You minimize erosion by not bombing down steep trails.

DEALING WITH NATURAL HAZARDS

Trails put you closer to wildlife than roads do. Be aware of your surroundings. If you encounter a snake—venomous or not—give it a wide berth or wait for it to leave your path. Do not jump over a snake or harass it.

Original article by Steve Tischler, with contributions from: Michael Oliva, REI Arcadia (Calif.) footwear specialist; and Ed Korb, REI Outdoor School instructor. Last updated 8/12/2015.


TRAINING GUIDE

HOW TO RUN UP STEEP TRAILS By Adam W. Chase for Salomon

When the hills get steep, top trail runners “downshift”: They alter their stride and take smaller steps for better traction and efficiency. Many ultra-distance trail runners find it more efficient to alternate between walking and running, using a long, swinging stride when in walking mode.

• Take smaller steps. Consider this your lower gear when you find yourself struggling with a high heart rate or over-exertion of your leg muscles. A shorter stride lets you stay relatively light on your feet, allowing easier clearance of barriers and quick direction changes to avoid rocks, roots and other obstacles.

• Engage in power hiking, especially at high altitude or when you are feeling spent, the grade is particularly steep, or the footing is iffy. Power hiking is often more efficient and even faster than running, and gives your heart and lungs a break.

• Shift smoothly from running uphill to walking in a fast, swinging style, keeping your heart rate steady. Keep in mind that it’s best to deploy a “steady forward progress” strategy until you see the top of a climb; then, if you feel strong, you can pick up your cadence and lengthen your stride.

• Think about your posture. An upright stance is key to improving traction and push-off, and allows a fuller range of motion in your hip flexors. Keeping your trunk straight can also relieve back strain that

can be caused by leaning too far forward. This will also open your breathing passages without compressing your digestive tract, which can lead to an upset stomach, especially on longer runs.

• Look up! Staring at the trail directly beneath your feet can reduce the important flow of oxygen, so be sure to focus uphill.

• Focus and visualize. Concentrate on your leg motion, and visualize your steady breaths forcing oxygen to the backs of your legs, glutes, hamstrings and calves. A corresponding steady arm swing will help you power up the hills and maintain forward momentum.

• Avoid favoring one leg, especially when leaping up big steps. Favoring can result in disproportionate strength in your legs and a need to stutter-step to time push-offs for the power leg. Instead, alternate using both legs for planting and pushing off in order to remain equally balanced.

All of these tactics for better uphill running take practice. If you don’t live near trails that have hill climbs, you can apply most of these tips to stairs or stadiums. During your hill running, don’t forget the mental aspects. Remember to focus on rhythm, tempo, momentum and form to maintain steady movement.


TRAINING GUIDE

HOW TO DESCEND TRAILS By Adam W. Chase for Salomon

Running downhill on technical trails requires focus and experience. By learning good descent skills, you can save significant time and stress on the body. The following tips will help you improve your trail-descending abilities so you can look forward to downhill runs as a chance to coast and make easy time.

• Conserve energy. It takes less effort to run downhill quickly, and with the right form you’ll finish your run more rested than those who are less skilled. Maintain a steady rhythm without sacrificing flexibility. Adjust your cadence mid-step to leap a trail obstacle, take a stutter-step to gain balance, or skip to avoid some bad footing. It is far better to jump over fallen trees, unsteady rocks and other obstacles than to step on them.

• Watch your posture. Avoid the tendency to lean back in an effort to slow down, or to lean too far forward and over-stride. Keep your body weight centered over your knees with each foot striking on the ball rather than heel. This gives you a slightly aggressive forward/downhill lean.

• Think about your body positioning. Balance your torso evenly over your waist and lower body so that your posture alternates between leaning forward and running in an upright stance.

• Maintain a relaxed pose. Lift your arms and elbows up slightly and move them higher when taking a sharp turn or maneuvering a steep drop. Use your arms to fine-tune your balance, like a cat uses its tail.

• Control your strike. Strike your foot in different places depending on the steepness of the decline. Your feet should be quiet. Those who thunder down the trail end up pounding their bodies and suffer sore backs and quadriceps and possible knee injury.

• Practice. The more you work on improving your downhill running, the more comfortable you’ll be at it. Save your legs for the flats and ascents.

• Focus your vision well beyond your feet. Look ahead the way mountain bikers and skiers concentrate on where they will be rather than where they are at the moment. Keep the big picture in mind while you scan upcoming trail and terrain features. Avoid getting bogged down with placing each next step.

• Take many little steps to make minor adjustments to direction and speed. Increasing the number of steps is an efficient way to control your descent pace and prevent joint and impact injuries. It’s like putting a car in a lower gear instead of riding the brakes down a steep decline. By increasing foot turnover, you decrease the impulse to lean backward and attempt to brake by running on your heels. By refraining from heel braking, you will avoid overstressing your hamstrings and tendons.


TRAINING GUIDE

HOW TO FALL WHEN RUNNING TRAILS By Adam W. Chase for Salomon

It isn’t always easy to keep your feet on the ground when you’re running technical trails, especially when the footing is loose, slick with ice, or snowy. With the prospect of falling looming heavy, you’ll benefit from knowing how to fall properly. And you’ll be safer, able to run with less fear, and more likely to avoid serious injury.

Know how best to fall so as to minimize the carnage. Like all things physical, this is a learned skill. Unfortunately, the lessons are often taught at the school of hard knocks.

• Try to recover from a loss of balance. Depending on what triggers the fall—catching a toe on a root, slipping on loose rock or ice, or merely losing your concentration and tripping like a klutz—you may be able to recover by redistributing weight if you can respond quickly enough.

• Catch yourself with a long stride or lateral lunge, if that will suffice to steady your body. However, sometimes such corrective attempts are not worth the effort because they can cause muscle strain or joint damage, or throw your weight off in the other direction, like a driver who overcompensates.

• Apply the “stop, drop, and roll” reaction when you can’t prevent your fall. This approach should not be taken when you are on rocky, cactus-infested, or heavily foliated terrain. You should, however, try to cover your head with your arms to reduce the chance of a head injury.

Absorb a fall with the greatest available space of soft tissue and body mass. Rolling or sliding is usually the best bet, especially if the alternative is a twisted or torqued ankle, knee or arm joint.

• Resist the urge to put your hands out to stop the fall. That leads to broken wrists, which is not uncommon among trail runners.

• Relax as best you can. Try to slow down time and be as resilient and flexible as possible because that will mitigate the damage of the fall.

TIPS:

• Practice falling on a grassy hill, sand dune or snow bank, putting on layers of old sweats for padding as you hone your rolling and sliding skills.

• If you are prone to ankle problems, wear higher-collared shoes, wrap your ankles, or investigate another kind of ankle support.

• In falling, the goal should be to emerge from the fall without any “real” injury, keeping physical damage to a minimum.


TRAINING GUIDE

HOW TO RUN IN MUD By the experts at Salomon

Spring is when trails become streambeds and havens for shoe-sucking muck. Rain and melting snow overpower thawing soils and, voilà; what were once hard, if not icy, trails become sludge fests that can be even more slippery than they were when covered by packed snow and ice. Here are some tips on how to deal with muddy conditions:

Make like a pig. The best way to handle muddy trails is to get as dirty as possible early in the run, and stop worrying about trying to stay clean. Soft mud decreases the impact of running, especially on the descents, as it can provide a great surface for slowing the pace without stressing your joints.

To avoid slipping, shorten your stride, run more upright than normal, and keep your elbows more angled for lateral balance. If you start to slip, try to relax and control the recovery so as not to overreact and fall in the opposite direction.

Keep your shoes on. Securely tie your shoes to prevent them from being sucked off in deep mud. Speed-lacing makes this quick and easy to do. When you can predict that the trail will be muddy, wear older shoes, especially if they have encapsulating collars around the ankles to prevent or limit mud seeping in. Losing a shoe in deep mud is a humbling experience—you end up kneeling with only a sock on one foot while submerging your arm in deep muck trying to fish out the shoe that was seemingly devoured by the trail.

Aim for moving water. If water is running down the trail, try to run where the water is moving fastest because that tends to be the firmest surface. Faster currents remove most of the sticky sediment, leaving behind gravel and rock. Although you’ll get wet, you greatly reduce the likelihood of getting bogged down by muddier trail edges.

This technique is also friendlier to the trail because it decreases the environmental impact—when enough runners try to avoid getting muddy or wet, the singletrack gets widened into a major throughway. Depending on the sensitivity of the region’s trail system, it may be advisable to avoid certain trails during typically muddy times of the year.

Know your mud. If you’re familiar with the area, the soil color and texture will tell you the type of mud. You want to choose the firmest mud for a relatively steady path through a bog. Shiny mud usually has higher water content, which may mean it’s more slippery, and if it’s deep it could have greater suction power—like quicksand. If the mud has a high clay content, count on running with heavy feet. Afterward you can lighten your load by either scraping the mud off or finding a body of water for a cleansing splash and dash.


TRAINING GUIDE

HOW TO RUN ON SNOWY OR ICY TRAILS By Adam W. Chase for Salomon

Not all trail runners live in climates cold enough to deal with ice and snow on a regular basis, but most encounter it at some point. With training, you can move from reticence to confidence on these slippery surfaces. Snow and ice cannot read minds but they wreak havoc on runners who fear them. Here are some tips for helping you deal with the conditions.

• Relax. Fearful runners run with tense form, lean back and often resort to jerky, sudden movements in an attempt to adapt to the slick surface. That’s just the opposite of what works best for running on snow or ice.

• Lean forward slightly so that you distribute your body’s weight evenly across your feet.

• Stay fluid and steady in your stride and lateral movements, as this is less likely to cause you to lose traction.

• Allow your body to go with the flow in the event you start to slip on snow or ice. By relaxing and resisting the impulse to tense up or make sudden movements (which all too often leads to slipping even more), you’ll increase your chances of recovering, or at least of falling more gently, and decrease your likelihood of injury.

• Snow is your friend. Enjoy the fact that one of the best benefits of snow is that it makes an excellent cushion if you do fall.

• Use smaller steps to decrease the chance of slipping. Think about how all-wheel- or four-wheel-drive cars work on ice and snow; try to mimic that idea by keeping a more constant, even weight-bearing foot strike to reduce loss of traction.

TIP:

For added traction, many trail runners insert wood screws directly into their outsoles. There are also several other aftermarket solutions that provide grip on ice and snow, many of which attach easily to running shoes. Crampons and snowshoes are a third option.

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YOUR REI/SALOMON GUIDE TO RAGNAR TRAIL RELAY TRAINING