In Uncategorized

One Resolution: Sleep Like An Athlete

Why Resolutions Fail

There’s a saying that “failure to plan is planning to fail.” While that seems to fly in the face of the many happy lives created by seemingly random synchronicity in lieu of–or in spite of!–a plan, I think there is some truth to it when it comes to New Year’s resolutions. Why? A couple of reasons.

Let’s side aside the unrealistic and unreasonable (“become an astronaut this year”), the vague (“be healthier”), and the other types of ill-considered or poorly-worded goals.

First, many people choose a goal–let’s use “lose 10 pounds” as an example–and then don’t have a plan on how to get there. Or worse, they have a bad plan (the cabbage soup diet plan, the 2 hours of cardio every day plan, anything with the word “detox” in it). Hey, cutting off your head is an instant 12 pound weight loss, but it’s not exactly the result you’re looking for.

Second, those who choose a goal and have a plan often lack the patience to see the plan through. Patience isn’t praised or cultivated in a culture where everything moves at the speed of email.

Third–and this is the category that kills me because I’ve been in it–there are plenty of people who have a goal, and a plan, and the patience, and they arrive at the goal and then….get lost. If the goal is to lose 10 pounds, people focus on the plan to lose the pounds and forget that after they lose those pounds they are going to need a plan to keep them off. (This is the biggest reason why “diets” don’t work: if you only change your habits temporarily, you only get results temporarily.)

Any goal worth working towards, any resolution with any ambition, requires a change in habits. We are creatures of habit, our habits both reflect who we are and make us who we are in a never-ending feedback loop, unless we make the conscious decision to change.

My One Resolution for 2017

Ready for it? In 2017, I resolve to sleep at least 7 hours every night. (Once I get to 7, I’ll work on 8.) There are so many reasons why everyone needs this resolution–even those of you who are absolutely certain you function just fine on your limited amounts of sleep–that Ariana Huffington wrote a book on them, The Sleep Revolution. (If you function “just fine” on the sleep you are getting now, what could you do if you fully recharged your body? How much more awesome could you exude?) It’s not just Huffington who has clued in to this, either.

I’ve probably seen several dozen magazine articles about sleep this year. A 2015 editorial published in the American Journal of Clinical Nutrition concluded that because sleep and body composition are correlated, sleep is as essential to health as good nutrition. Most recently, the December 2016 issue of Shape Magazine included a quick squib on a study from the University of Manchester that found spinal disks have their own “body clock” and messing with it may worsen or cause back pain. The note concluded, “The easiest way to stabilize your body clock and pain-proof your spine may be to stick to regular bedtimes and wake-up times.” While I find the conclusion a bit overdone–it’s not really “pain-proof” but more like “decreasing your risk for pain”–it shows the fixation we’ve got on sleep, and how sleep is related to everything health.

A quick romp through my inbox reveals 157 emails that refer to sleep. (That’s AFTER my inbox-zero experiment, which will certainly be the subject of another blog post.) A quick sampling of the more interesting references:

You get the idea. So I’ve resolved to get more sleep. C’mon, you know you want to! Even the cool kids are doing it. (See, for example, More Sleep, Less Beer: 9 Elite Runners Make New Year’s Resolutions.)

Here is a helpful graphic guide with tips from Casper:

The Plan

It seems pretty easy, right? Just go to bed earlier, or get up later, or both, and poof! More sleep.  I’m not a morning person, so getting up later would be great! Except that I’d probably lose my job, and the court isn’t going to take “oh, I had to get my seven hours” as my free pass to stroll in mid-proceedings. So I’ve got to learn to go to bed earlier. The problem is that I’m naturally a night-owl. After spending most of my day at the office and/or working, I come home, take an hour or two to decompress, and then start working on my personal projects.

Here are my action steps, consistent with good sleep hygiene:

  • Watch less TV, generally.
  • Turn off the devices no later than 10 p.m. (or one hour before bedtime, for nights where I need to get to sleep earlier in order to meet the 7 hour goal)
  • Limit weeknight alcohol to 0-1 drinks; add a pre-bedtime decaff tea
  • Drink more water during the day
  • Stick to my bedtime routine

How is your sleep? Do you have a bedtime routine?

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In Public Service

Black Friday Deals for Runners & Athletes

Update! Many of the sales, deals, discounts, and codes are good through Small Business Saturday, or Cyber Monday. I’ve made notes where I was able to verify the information; if there is no note about expiration, it might have just been a Friday thing.

Note: exactly ZERO of these are sponsored promotions, and exactly ZERO of the links below are affiliate links. (If that changes, I’ll make a note by the specific product or link.) Inclusion of a product/race/service on this list isn’t an endorsement, though I have reviewed many of these products. The information below comes from email sent to me, twitter, and instagram. Did I miss anything? Leave a comment and let me know!

APPAREL

2XU–verified still active Saturday
40% off site-wide
Selected products up to 70% off
www.2xu.com

Aaptiv (apparel and gear)
25% off with code BLACKFRIDAY
https://store.aaptiv.com

ABombApparel
45% off plus free swag with code blackfriday45
https://www.abomb-apparel.com/

Alo Yoga–verified still active Saturday
30% off full-price (up to 70% off sale) with code ALO30
www.aloyoga.com

Bombas–verified still live on Saturday
20% off site-wide with code HOLIDAY20
https://bombas.com

Brooks–verified still live on Saturday
30% off select styles
Spend $120 get a free holiday tech tee or holiday socks
www.brooksrunning.com

BUFF–valid through Monday
25% of everything with code CYBERSALE
www.buffusa.com

Chase This Skirt–verified still live on Saturday
30% off store-wide (no code needed)
www.chasethisskirt.com

Fellow Flowers–good through SUNDAY!
10% off when you spend $50  code Holiday10
15% off when you spend $100 code Holiday15
20% off when you spend $125 code Holiday20
http://fellow-flowers.myshopify.com/

Handful
Buy 2 regular-price bras, get a free scoop neck tank
$10 off a $50 purchase with code #ShopSmall (Saturday)
https://handful.com/

Inversion Junkies–good through TUESDAY!
BOGO leggings with code BLACKFRIDAY16
inversionjunkie.com/collections/leggings

Legend Compression–good through MONDAY!
20% off $50+
30% off $100+
40% off $150+
code CYBERWEEK16
http://www.legendcompressionwear.com

Mizuno
20% off with code WHYWAIT20
www.mizunousa.com

Nuu Muu (athletic dresses)–good through 11/29!
25% off with code THANKYOU16
https://nuu-muu.com/

Oiselle–valid through Sunday!
15% off orders of $100+
20% off orders of $200+
30% off orders of $300+
www.oiselle.com

PACT (organic cotton clothes)–valid through the weekend
30-70% off site-wide on Friday, no code needed
https://wearpact.com

Pavement Runner/WeRunSocial–ongoing!
Everything marked down to $16 or less
http://pavementrunner.com/shop/

Physiclo (compression with resistance!)
save 25% with code HOLIDAY25
https://physiclo.com

PopFlex Active–valid through 11/28!
25% off all clothes and mats with code blackfri
http://www.popflexactive.com

Pro Compression–valid through Saturday!
50% Black Styles with code BLK
Free shipping on orders over $20
http://procompression.com/black-to-the-basics/

Raw Threads–valid through 11/28
15% off site-wide with code BLACKFRIDAY
25% off orders $100+ with code BLACKFRIDAY25
Free shipping (no code needed)
www.rawthreads.com

Reebok–verified still active on Saturday
50% off the Black Friday Collection code BF50
http://www.reebok.com/us/black_friday_collection

Simply Workout
30% (more on sale items!) with code TURKEYDAY
25% off with code BIGDEAL25
www.simplyworkout.com

Skirt Sports–valid through MONDAY!
15% off everything code BLACKFRIDAY15
Free shipping with $40 minimum purchase
www.skirtsports.com

SLS3 (compression)–valid through 11/28
up to 80% off with code CYBER50
BF2016 for 50% off and free shipping (today only)
http://www.slstri.com/

Sparkle Skirts–MONDAY ONLY
Buy 3, Get 1 Free (limited to B3G1 collection, see link)
FREESHIP2016 (covers up to $15 shipping fees)
http://www.sparkleskirts.com/collections/b3g1

Spiritual Gangster–verified valid on Saturday
40% off with code NAMASTE40
https://www.spiritualgangster.com/

Thorlos–valid through 12/31
30% off select clearance
Buy 3, get the 4th free
Free shipping in the US
https://www.thorlo.com

Toe Sox–verified valid on Saturday
25% off everything with code BESTSALEEVER
www.toesox.com

BODY CARE

Bunny Butt Apothecary–to 11/28
(small business soap, body cream, and more–delicious!)
25% off with code BLACKBUNNY16
http://bunnybuttapothecary.com/

Out of Africa–through 12/2
(fair trade, sustainable, cruelty-free, and more!)
20% off with code THANKSGIVING20
http://outofafricashea.com

Sumbody–CYBER MONDAY ONLY
free shipping on orders $35+ and a gift with code CYBER16
www.sumbody.com

EVENTS

Coastal Trail Runs/Zoom
20% off races through midnight only code blkfriday20
www.coastaltrailruns.com

Divas Half Marathon & 5k Series–valid through 11/28
$5 off any race with code THANKS16
http://www.runlikeadiva.com/

FitFam’s Elfie Run (benefits Toys for Tots!)
20% off with code BLACKFRIDAY20
http://elfie.run/

Hospital Hill–MONDAY ONLY
20% off with code Cyber17 (not valid on the family pricing package)
www.hospitalhillrun.com

Livermore Half Marathon–valid through MONDAY
The Town’s Half Marathon
$10 off with code THANKFUL2016
(apologies for the ugly link below, but imathlete wasn’t doing me any favors)
https://www.imathlete.com/events/EventReg/EventReg_SelectType.aspx?fEID=37198&fNew=1&fsource=imAEOverview

Mad Marathon–SUNDAY AND MONDAY only
$60 for either the 2016 Mad Marathon or Mad Half
www.madmarathon.com

The Phoenix Marathon
$20 off with code BFRIDAY20 (full and half only) until 11/29
http://thephoenixmarathon.com

PIG RUN of Lake Nona–Lucky 7th!
$5 off with code TURKEYPIGGY
http://www.pigrunoflakenona.com/

Seasick Events: Coast to Crest and Carmel Valley Trail
The Coast to Crest race is set for May 6, 2017 while the Carmel Valley trail race is set for Sept 9th, 2017. Registration for 40% off, this weekend only. Register for both events at once and receive 25% off automatically, AND if you include the code “HOLIDAY” you will receive an additional 15% off…  A TOTAL OF 40% OFF*!! (Registering for one event saves 15% off that event.)
www.seasickevents.com

Spartan Races
25% off all races with code HOLIDAY
Sale on gear & apparel
www.spartan.com

Surf City–valid through MONDAY
$20 off the half or full marathon with code BLACKFRIDAYSCM
https://www.imathlete.com/events/EventReg/EventReg_SelectType.asp

Todos Santos Half Marathon–MONDAY ONLY
$45 half marathon with code GRATITUDE
http://www.runtodossantos.com

Willamantic Classic–MONDAY ONLY
$6 off any distance with code CYBER
Introducing the Hop TWO It Relay option for the Half Marathon!
Two person teams, with the handoff at the Jillson Square midpoint of the race, convenient one stop parking, running, AND cheering plus fun team finisher medals. $55 on Cyber Monday, price goes up to $60 after.
http://www.willimanticathleticclub.org/Willimantic_Classic.html

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FOOD & NUTRITION

Aloha
30% off site-wide wide code FRIDAY SATURDAY
aloha.com

Amazing Greens
50% off with code HOLIDAY2016 through Monday!
free shipping on orders $75+
https://www.amazinggrass.com/store

Amino Vital–valid through MONDAY
30% off with code HOLIDAY
www.amino-vital.com

Amrap Nutrition
30% off on Amazon.com with code AMRAP300

Banza (delicious chickpea pasta, made in Detroit!)
Buy one, send one to a friend! Select items, through Monday 11/28
Deal page is here

Bodybuilding.com
BOGO on select items
www.bodybuilding.com

BSN–cyber MONDAY!
15% off all BSN Edge products
http://www.gobsn.com/offer/cybermonday.html

Buff Bake
15% off site-wide
extra savings with code cybermonday
www.buffbake.com

Detour Bar–MONDAY ONLY
entire site 30% off (no code required)
http://www.detourbar.com

Direct Eats–new! Valid Saturday and Sunday!
save 10% (off $75), 15% ($150), or 20% ($200) with code BLACKFRIDAY
15% off selected products from small businesses
www.directeats.com

EAS
25% off select items
www.eas.com

EBOOST
40% off with code THANKS40; free shipping over $40
https://www.eboost.com

Energy Bits.–now through Monday
20% off with code BAIN
$5 shipping to the U.S. for up to five bags of bits
http://www.energybits.com

Enjoy Life Foods (great for those with allergies!)–to 11/28!
10% off site-wide, 20% off orders $50+, 30% off orders $65+ code THANKFUL
http://shop.enjoylifefoods.com/

Hammer Nutrition
Free ultra gel sampler kit with order, use code WS16E
15% off fuels
20% off supplements and accessories
30% off clothing
50% off clearance
http://www.hammernutrition.com/
(Not an affiliate link, but if you want to tell them I sent you, I would LOVE that.)

ieatprotein
30% off with code EAT30
www.ieatprotein.com

Inside Tracker— valid through MONDAY!
Best deal of the year on the Ultimate plan!
https://www.insidetracker.com/customer/onboarding/choose-plan/
25% off any other Inside Tracker plan with code BLRF25OFF
https://www.insidetracker.com/customer/store/create-account

Kuli Kuli (moringa super foods)
15% off with code GRATITUDE (ends Sunday)
https://www.kulikulifoods.com/products

MeStrength
25% off with code VeryMerryMestrength (case sensitive)
www.mestrength.com

No Meat Athlete (with friends!)
The Plant-Based Fitness, Meal Plan, Cookbook, and Habit Change Bundle for $95 (individually priced items total $1,000+)
https://go.nomeatathlete.com/nma-bundle-2016

NuGo Nutrition
25% off all NuGo bars, free shipping on orders over $50 with code THX4U (through 11/28/16)
http://store.nugonutrition.com/products

Nuun
20% off + free shipping with code OPTOUTSIDE2016
https://nuunlife.com/shop

Quest
Through MONDAY!
$5 OFF any orders $45 – $69.99
$15 OFF any orders $70 – $94.99
$30 OFF any orders $95 – $250
(limit $250 per household)
https://store.questnutrition.com/

Run Gum
25% off through Monday
$5 off an order of $50+
$10 off an order of $100+
$20 off an order of $200+
free standard shipping
https://getrungum.com/collections/2016-black-friday-cyber-monday

Penzey’s Spices
Love Boxes discounted (through 11/27)
$4 off Black Pepper ½ cup (through 11/30)
Vanilla discounted
www.penzeys.com

Seven Seas Teas
40% off with code GREENFRIDAY7
http://www.lovesevenseas.com/

Thrive Market
25% off everything
www.thrivemarket.com

Ultima Replenisher
All flavors and sizes discounted in their store on Amazon.com

Vega
All products discounted; spend $100 and get a limited edition Mizu bottle plus free shipping (limited number available, ends 11/27)
https://myvega.com/products/categories/all

Vegan Proteins–valid through MONDAY!
50% off all Plant Fusion proteins, code CYBER50
Free variety pack with any Protes purchase (no code)
2 Free Badass Cookies when you buy a box
Buy a $100 gift card, get $15 gift card free (good until 12/31)
http://www.veganproteins.com 

Youth H2O
60% off Bloomin’ Apple flavor (discount reflected in pricing)
https://www.amazon.com/dp/B00QIVE4ES/?th=1

Yuve (vegan protein shakes)
25% off with code bf2016
https://www.getyuve.com/

GEAR

6 Pack Fitness
40% off site-wide, 20% off elite bags (no code needed)
20% off sauces and accessories (no code needed)
http://www.sixpackbags.com/

Believe training journals
30% off with code BELIEVERS
www.believeiam.com

FitBook
$49 BlackFriday Bundle
Spend $30+ get a free blender bottle with code BLACKFRIDAY
www.getfitbook.com

FitMark Bags
10% off $50+ with code BF10
15% off $100+ with code BF15
20% off $150+ with code BF20
25% off $200+ with code BF25
Plus a free gift with each order
http://fitmarkbags.com/

The Hollywood Trainer/Jeanette Jenkins
DVDs priced at 50% off!
http://www.thehollywoodtrainer.com/shop/

Kurgo (gear for your four-legged buddy!)
40% off everything with code CYBERSALE through 11/29
www.kurgo.com

Orange Mud–new codes valid through SUNDAY
15% off everything
Free headwrap with purchase
Free shipping (USA) or $10 shipping
Code: BKFDY
10% off $100+ with code SB10
15% off $150+ with code SB15
20% off $250+ with  code SB20
25% off $350+ with code SB25
30% off $500+ with code SB30
www.orangemud.com

Run Ink–through Sunday!
20% off the USA Race Chart with code INSTATURKEY
www.runink.net

SPIbelt–valid through MONDAY!
20% off with code HOLIDAY20
http://spibelt.com

The Color Run
50-60% off everything in the Color Run store
Free shipping for orders over $25
http://store.thecolorrun.com/

Trigger Point
30% off everything on the site with code NOEXCEPTIONS (through Monday, 11/28)
https://www.tptherapy.com/shop

TRX (suspension trainers and more!)
20% off all; 25% off $100+; 30% off $200+ with code BEST16
https://offers.trxtraining.com/black-friday-sale

TRAINING & COACHING & EDUCATION

Barre3–valid through 11/29
50% off barre3 online subscriptions and prop kits
http://shop.barre3.com/

Brett Hoebel
30% off the 20 Minute Body trilogy
http://20minutebody.com/discounts/fitfriend

IDEA 
40% off everything in the store with code FRIDAY40
www.ideafit.com

MobilityWOD
20% off Movement and Mobility 101 with code blackfriday2016
mobilitywod.myshopify.com/products/the-starrett-system-movement-mobility-101
Nathalia Melo-Wilson (trainer)
Monthly membership $5.99 with code melo1
Six month membership $29.94 with code melo2
Year membership $47.88 with code melo3
www.melomafia.com

Run Lean, Run Strong from RunningShoesGuru
save 65% until Monday
http://www.runningshoesguru.com/runlean-65off/

RunSmart Online–valid through 11/27
50% off downloads
Up to $200 off on run form analysis
Runsmartonline.com

Tracy Anderson Method
Spend $200, save 15%
Spend $500, save 20%
Buy 6 months streaming, get 1 free
www.tracyanderson.com

Vi by LifeBeam
Pre-order $199 today only (that’s $80 off)
https://www.getvi.com

Yoga Is… (online conference recordings)
25% off with code BLACKFRIDAY
https://by203.infusionsoft.com/app/orderForms/YOGA-IS-Online-Festival

YogaFit
15% off all 2017 yoga teacher trainings with code GIVETHANKS17
http://www.yogafit.com/

Xen Strength Yoga
30% off everything in the shop code holidayxen
http://xenstrength.com

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In Giveaway!

Luvo love for exciting new choices!

Disclosure: Earlier this year, I received complimentary Luvo entrees because I am a BibRave Pro. (Learn more about becoming a BibRave Pro, and check out BibRave.com to review find and write race reviews. It’s a great way to help race directors see what is working and what needs improvement, and to help other runners find out what a race is really like.) You can read my original review HERE. Please note that while Luvo generously provided the free entree coupons for the giveaway, Luvo had exactly zero input on the content or timing of this post. All opinions are my own.

I’ve been a Luvo fan since I first tried their steam-in-the-bag entrees in February, so I’ve been gently stalking them since them to see what might happen next. If you saw my review (hint: go read it now) you might remember I ended on a hopeful note, looking forward to more vegetarian entree options.

Later in March I was lucky enough to chat with the team behind Luvo at Natural Products Expo West in Anaheim, the premier trade show for everything in the natural foods, body products, lifestyle, and ingredients space.

The Luvo kitchen at Natural Products Expo West
The Luvo kitchen at Natural Products Expo West

Luvo had a brightly colored, multi-space booth featuring a see-inside kitchen and orange-clad waiters passing samples on trays. You’d better believe I accepted every vegetarian option I was offered! It was cool to get to chat with some of the faces behind the meals.

Since then, a new round of BibRave Pro team members have tried Luvo. Jeremy over at Confessions of an Amateur Athlete liked that they don’t come in wasteful plastic trays, but instead in small steam pouches. He also liked that Luvo takes pride in NOT adding a ton of sugar (and having just read Salt, Sugar, Fat I now know what a big deal that is–the vast majority of packaged foods have added salt and sugar to enhance or disguise their flavors). SlackerRunner had some issues remembering how to work the microwave–not an issue I face, sadly–but liked the taste of the no-soy, no-dairy, no-nuts, no-fish entrees she tried. Arizona Sun Goddess, on the other hand, called the new flavors she tried, “steamazing.” Melinda over at 30 Something Therapy liked some of the ones she tried better than others, and she’s on a gluten-free diet from what I’ve read. Carolyn from Run Fierce, Live Fit was initially skeptical about prepared frozen foods (she doesn’t eat much processed food), but Luvo won her over.

The Swag Mama really liked the variety of choices available but honestly didn’t love EVERY flavor she tried. Which brings me to the thing I was so excited to learn today and can’t wait to try Planted Bowls from Luvo:

COMING SOON! New vegan, gluten-free options from Luvo!
COMING SOON! New vegan, gluten-free options from Luvo!

Okay, busted, I’m also gently stalking Luvo on social media. (Got a brand you love? I highly recommend this strategy for getting the scoop first.) I cannot wait to hunt these four–and their comrades–down and put them in my belly. Seriously, my schedule always has me on the hunt for healthier choices like Luvo, since I rarely have time to cook a whole meal for myself. Just as an example, I was only home for 30 hours for about 21 days of October.

Luvo's Expo West booth displayed the goodness inside on the outside!
Luvo’s Expo West booth displayed the goodness inside on the outside!

While I confirmed on Facebook that the new vegan bowls will be available at Expo West, I am hoping I can hunt them down much sooner. (I can never have enough fast and easy vegetarian lunch options that don’t involve the deep fryer in my building.) They are already on the Luvo website, so cross your fingers and think good thoughts that the Whole Foods in Oakland on Bay Street will start to carry them for me, okay? (That’s walking distance from my office.)

If you love your tweeps, click here so they can enter to win lunch/dinner from Luvo too.Click To Tweet

Want to try out Luvo for yourself? I have FIVE free entree coupons for you! These are manufacturer coupons that expire February 28, 2017 and it will be up to you to find your nearest Luvo dealer, I mean retailer, and redeem them before they expire. (Hint: check out Luvo’s “where to find” page to see if there is a grocery near you.) If you win, I will pop them in the mail to you when the giveaway ends.

A few bullet points on the high points of Luvo
A few bullet points on the high points of Luvo

 

 

a Rafflecopter giveaway

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In Bookshelf

Get the Dirt!

Disclosure: I’m a member of the 2016 Rock’n’ Blog team. This year one of our perks was to select two books from VeloPress, a publisher focused on books for cyclists, runners, and triathletes. I was not required to write a review or offer this book for giveaway (though I have chosen to do both). All words and opinions are my own.

If you’ve poked around on the blog, you might have noticed one of my very first reviews for trail running shoes. That was also my very first experience with trail running, and my questionable decision to sign up for three half marathon trail runs taking place within a single week. (Note: don’t do that.) Despite my lack of judgment, or perhaps because ignorance is bliss, I had a great time and have continued to take on a trail run here and there. If you’re in Northern California, I highly recommend you take a look at Brazen Racing; if you have nothing to do on my birthday (October 9) the Sasquatch Racing Honey Badger has options for a 5k, 10k, and half marathon. (If you are one of the first ten people to use the code BAIN, you can save $10!)

Psst! Click here to tip off your friends: October is Giveaway-A-Palooza here on the blog.Click To Tweet

In hindsight, there are plenty of things I wish I’d known about trail running before I went out and picked a trail race. (It might have been nice to have a training run or two on a trail, for example!) For a fun romp through some trail advice, check out the Runner of a Certain Age Podcast Embrace the Chaos Edition. 

Trailhead by Lisa Jhung with illustrations by Charlie Layton (image from VeloPress)
Trailhead by Lisa Jhung with illustrations by Charlie Layton (image from VeloPress)

That’s where Trailhead comes in. Lisa Jhung’s book, subtitled “The Dirt on All Things Trail Running,” is playfully illustrated by Charlie Layton. It’s a great guide to running on trails for the beginner or someone who is otherwise newer to trail running. (If you’re already a die-hard trail runner, maybe you’d like to win a copy to give to a friend who is hesitant about off-roading?)

It comically begins by assuming you’re not sure what is and is not a trail. (Okay, maybe you’re actually not sure–there are plenty of “rails to trails” program “trails” that are really paved bike pants.)

img_5173

The first two chapters cover the potential benefits of trail running for your body and your mind. Some of them are the same as any exercise, but there are specific benefits to trail running, including a balance challenge that you don’t get from running on the road. Jhung covers the specific physical benefits of trail running for a variety of athletes, including yogis and swimmers and cross-fitters (oh my!).

The next few chapters are dedicated to the “hows” of trail running: how do you find a trail? How should you dress? How much gear do you need? While some of the basics are the same as running on the road (e.g. good socks are key, cotton clothing is like bad), some considerations are trail-specific. For example, you’re not going to find a drinking fountain or a Circle K on the trail, so you have to carry fluid–but what is the best way to do that? There’s a chapter devoted to weather and conditions on the trail (you probably don’t think about avoiding poison ivy when you run in the city), and another chapter about nutrition for trail running including special hydration issues (since again, you’re not going to find a water fountain to refill your bottle…and it might not be a great idea to drink directly from that stream).

"You haven't read Trailhead? Nope, not running that trail with you."
“You haven’t read Trailhead? Nope, not running that trail with you.”

Running on the pavement, wildlife encounters are generally limited. Sure, I stop to pet every cute dog I see (and sometimes the cats), but those are domestic-life not wildlife. Maybe you see squirrels, or a skunk, or a hedgehog (depending on where you are running). But on trails, you might run into wildlife that is actually wild, undomesticated, not likely to be seen regularly wandering suburbia: coyotes, wolves, bobcats, mountain lions…bears! Deer! Elk! Bison! Alligators! Snakes! What do you do if you find one in your path? Don’t worry, Jhung’s got you covered. (Because while the book is pretty funny, getting trampled by a moose while out on a run is not.)

Trail running also has some etiquette points that differ from pavement running. There are no garbage cans, so plan to pack out your trash. That’s obvious, but the rules for who has the right-of-way on a single-track trail are not always obvious. And what do you do if you need to take a leak in the woods? (Hint: nature does not come equipped with porta-potties. Also, you don’t want to pop a squat in poison oak.) Paved running surfaces are pretty easy to destroy and generally either take care of themselves or have assigned minders. Trails, on the other hand, are subject to erosion, and can be easily damaged or destroyed by bad behavior. Jhung also covers the basics for trail running with animals (dogs, horses, burros), so you can keep your non-human companions on their best behavior too.

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The end of Trailhead briefly covers some specific training for trail runs (including strength exercises that will benefit your running overall, but are especially suited to trail running), and trail races. I wish I’d had this advice before I signed up for my first trail runs!

Contest details: enter via Rafflecopter. I’ll pay postage to the U.S. and Canada (if you win and live elsewhere, you pay the postage). Prize consists of one copy of the book Trailhead, which is pre-read but looks like new (no creases, bent pages, cracked spine, etc.) This contest is not sponsored by, endorsed by, or affiliated with anyone other than Train With Bain. Please expect slow shipping, as Bain is running every weekend in October in a different state!

 

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