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by Sarah Brown
Trail Guides group training runs are a great way to meet other trail runners while getting in a good workout and learning about trail running and area trails. Before your first run with us, please read through these guidelines as well as the NTTR FAQs. Reading through this information will help ensure your comfort and safety on the trail
Am I in shape for the runs?
Anyone in good running condition can train with us. This probably means you are able to run 10-15 miles or 2-3 hours comfortably. However this of course will vary a lot, pace and trails vary, as does the amount of walking and time to cover the distance. Some runs will be loops so it is possible to cover as much/little ground as you want.
What will the runs be like?
The runs can be rough or hilly. But the nice part is we normally walk up hills! The 'norm' of trail/ultrarunning is...walk the uphills, jog the flats, run the downhills. You will learn this... and more! The runs are social (leave your competitive ego at home). Nobody cares who gets back to the cars first. Don't be intimidated... the average training pace is on long runs 4-5 mph.
What gear do I need?
The following is recommended but not always essential. It may be borrowed. Regular running clothes are suitable, although socks may not stay white! Trail-running shoes or road running shoes with a wide heel base and knobby tread on the soles are a good choice. Trail gaiters can be useful on some trails. These fit over your running shoes to keep out stones/dirt. These can be brought from REI or http://home.att.net/~joetrailman/index.html.
A method of carrying water, snacks, and gear is important. Options include a double-bottle belt (or single with hand-bottle) or a 'Camelback' type backpack. You could also invest in a couple of bottle straps for hand carrying bottles (available at any running store). These may possibly be borrowed with prior arrangement. On longer runs, pack a small snack, maybe a gel or two, and electrolyte replacement tabs, etc. Gatorade (or similar) will not be enough to replace the electrolytes you'll lose! On some runs in the heat you may need to carry 100oz of water. A cellphone may be useful.
Protection from the elements such as hat, bandana, sun block, jacket, etc., are good items to carry out on the trails.
Other items may include a small cooler with drinks and food etc for during/after the runs and any post run/recovery food.
See more about gear, drinks, and food below.
General Trail Guidelines
Here are some general suggestions for those who are new to the trails.
Under foot
These can be strenuous training runs on narrow, rocky trails. Trail running shoes and trail gators are recommended. Trails may be marked with flagging, ribbons, blazes painted on trees, cairns, or flour arrows. You may get lost. Hikers/bikers may erase the marks. Fatigue may cause you to miss an arrow. Be aware of your surroundings--don't just follow arrows. Maps are often available, carry them, follow them, and know how to use them! If you are lost, backtrack to the last marker. If you cannot find your way, stay at the marker. We always go back out to look for lost runners.
Always stay with a "buddy" if you do not know the way. If you turn back, tell another runner so someone knows where you are.
Go for time on your feet rather than mileage.
Water and fuel
Carry water! There may be water stops but not always. If you're not sure, ask someone before you leave. Bring extra water in your car. Drink 20-oz per hour--even more in the summer in Texas--plus some electrolyte replacement. Two 20-oz bottles are not enough for a twenty mile run in Texas in the summer. Please don't skimp on water...we can't carry enough to share with you. In hot weather, it's a good idea to freeze one bottle of water the night before...it'll melt as you run and stay cool!
For calories gels, electrolytes, snack food, sandwiches, trail mix, dried fruit, and candy are some popular choices.
Carry supplies
Duct tape, band-aids, tissue, toilet paper, Advil, Tylenol, Tums, and ginger (helps with upset stomachs). Take electrolyte tabs on long runs (3 hrs); remember to take tabs as recommended or as you have found works for you. A cell phone may be useful, if it has service!
Oh and carry/drink lots of water, did I mention that ?
Other 'features' to look forward to
You will often be running in remote areas. Be prepared to encounter heat, streams, rocks, rattlesnakes, and poison ivy. Falls are a distinct probability. Do not wear headphones. You will not hear rattlesnake warnings, approaching mountain bikes, or lost runners calling in distress. Wear hats, visors, bandanas, sleeves, and sun block.
There are no toilets on the trails. To poop, go off-trail, dig a small hole with the heel of your shoe, and then bury the remains. Do not bury soiled tissue. Pack it out in a baggie. It is acceptable to pee by the side of the trail!
At stream crossings avoid grabbing tree branches. Poison oak usually grows near water. Upon exposure, immediately rinse your skin with plain water. Rinse, don't rub. If no water is available you could dust the area with trail dirt to try and absorb the oils. At home, rinse off under the garden hose (while fully dressed/shoes on) then launder. Ivy Block before exposure and Tecnu Oak-n-Ivy to wash off with LOTS of water after exposure is highly recommended. See http://poisonivy.aesir.com/img/pictures/pi/ if you are not sure about this local delight.
Trail right of way:
- Horses have the right-of-way
- Foot traffic yields to horses
- Mountain bikes yield to foot traffic and horses