1	REI Trailrunning Clinic Presented by Mike Walsh North Carolina Roadrunners Club
2	Why Trailrun? If you are a hiker today, a great way to experience the wilderness in a different way, safely cover more ground in same amount of time, improve fitness If you are a roadrunner, trailrunning is lower impact on the body, a great chance to experience nature, gets you into the shade and away from car exhaust, builds strength & focus, and is fun!
3	Any negatives? Greater chance of twisting an ankle, but less of a chance of getting hit by a car. Injuries tend to be the “more exciting” kind You could get lost – carry a map and compass, and know how to use them. No Dunkin Donuts on the trail, so you’ll have to carry your own water/food. Your spouse/SO may miss you because you trailrun so often... Misc crawling and slithering creatures
4	Getting Started Shoes Clothing Other gear Techie Stuff Trailrunning Technique Places to trailrun locally People to trailrun with
5	Shoes & Socks Your normal road shoes are fine for getting started – just do NOT use your old worn out, broken down pair. You may like to move up to a trail running shoe for a bit more traction, durability, ease of care Hiking shoes are usually unnecessary Get good socks! (ex. Smartwool) Gaiters can be helpful in many cases! Care: cleaning, etc (washing machine!)
6	Clothing Technical clothing is the rule Road running clothing is just fine Pockets for gels, keys, etc are helpful Bomb-proof gear is unnecessary
7	Other Gear & Supplies Water Hand-bottles Waist belts, both bottle or multi-flask Hydration packs Food In your pockets or hydration pack Bug spray Anti-chafe products (Bodyglide, etc) The Stick
8	Techie Stuff Map and compass – cheap, and easy to learn GPS – some really nice small units now. Helpful to know where you went, how long Heart rate monitors – easier for understanding workouts by how hard you worked for what period of time vs. just distance
9	Trailrunning Technique Adjust your pace accordingly! Be smart on the uphills – relax and be patient. Commit on the downhills You have permission to get muddy, don’t ‘pussyfoot’ around the puddles. This will only result in falls! Look ahead and be prepared Start with slow and short runs, and build
10	Carolyn’s First Timer Advice Keep 4' between you and the person in front of you - if you fall, you won't take him/her down - if he/she falls, you won't trip over him/her. And you won’t get whacked by a branch. Expect to get mentally tired during the run - from focusing on where you plant your feet with every step. Expect to be physically tired after the run - plan for a nap. Expect to be sore the next day. If/when you fall or roll your ankle, expect even more soreness (upper body from impact, along side of leg from stretching that muscle due to an ankle roll).
11	Places to Trailrun Locally Umstead Park – miles of singletrack Lake Crabtree – shared with mtn bikes Falls Lake Recreation Area Harris Lake County Park Wilson Park in Chapel Hill Tons of small trail systems everywhere
12	People to Trailrun With North Carolina Roadrunners Club www.ncroadrunners.org Generally informal, looking to start Raleigh group Carolina Godiva Track Club www.carolinagodiva.org Durham based, Saturday morning runs on Umstead singletrack Trailheads.org www.trailheads.org Chapel Hill based, several runs during the week
13	Trail Racing Lots of great small races Pumpkin Run, Run At Rock, Little River Just check race calendars and Active.com Bigger races Uwharrie Mountain Run one of better known, tough run with 8m, 20m, 40m options Ultramarathoning A whole world in and of itself
14	Summary Trailrunning is a great activity Easy and inexpensive to get started Build some trail navigation skills Lots of great places to trailrun and people to trailrun with in our area Sign contact list for more details Any questions? THANK YOU!