Get America's Best Places to Run : Scenic | Historic | Amazing PDF

By Galloway, Brennan; Galloway, Jeff

ISBN-10: 178255727X

ISBN-13: 9781782557272

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Extra resources for America's Best Places to Run : Scenic | Historic | Amazing

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The run-walk-run method is very simple: You run for a short segment and then take a walk break, and keep repeating this pattern. Walk breaks… •• allow you to have more control when running on rocky, rooty, or slippery trails. •• provide more chances to look around and appreciate the scenery. •• give you control over the way you feel at the end. •• erase fatigue—walk break by walk break. •• push back your fatigue wall. •• allow for endorphins to collect during each walk break—you feel good! •• break up the distance into manageable units (“two more minutes” or “thirty more seconds”).

10. Don’t overstride! Uphill Running Form •• Start with a comfortable stride—a shorter stride than you would use on flat terrain. •• As you go up the hill, shorten the stride further. •• Touch lightly with your feet. •• Maintain a body posture that is perpendicular to the horizontal (upright, not leaning forward or back). •• Pick up the turnover of your feet as you go up and over the top. •• Keep adjusting your stride so that the leg muscles don’t tighten up—you want them as resilient as possible as you adapt to the debris.

On rough trails you will be taking more walk breaks. Falls are a common cause of injury. Runners who try to run through a debris field are more likely to fall on the rocks or roots that caused the fall. Walk up hills. It is a common practice among trail runners, in races or training runs, to walk most or all of the hills. Those who have compared their times—walking up a trail hill and then running up the same hill—have found that the time was not significantly different. But the fatigue was a lot greater when running uphill.

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America's Best Places to Run : Scenic | Historic | Amazing by Galloway, Brennan; Galloway, Jeff

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