Training Tips

Trail Clinic Information

Why take a clinic?
Meet other trail runners, make a commitment to train, make a commitment to race, learn new trails, have fun.

	Welcome Message	Read before starting clinics.
	Training Program	Long run, speed workout, other runs and cross-training.
	Weekly Log	Keep track of your weekly runs to check progress.
	The Great Outdoors	How trail running is different, trail etiquette, maintenance, safety, bears.
	Navigation	Navigation tips about signage, what to do when lost, maps.
	Technique	Avoiding obstacles, using forefoot, downhill, proprioception, falling.
	Injury Prevention	Take care of yourself, get treatment if injured, rest, sleep, stretch, increase distance gradually. Also: How to Stay Injured!
	Gear	Trail shoes, technical clothing, headlamp, hydration pack.
	Dirt Secrets	Scott Jurek reveals some key training concepts.
	Heart Rate Monitor	How a heart rate monitor can improve your fitness.
	Race Strategy	Training, preparation, race day, the mental race.

Trail Routes

8 km

Capilano Canyon

Cleveland Dam, Coho, Chinook, Shinglebolt, Capilano-Pacific, Shinglebolt, Baden-Powell.

Staying on Track

Build distance gradually.

"Time on your feet" is important.

Rest in between run days.

Run with a friend to help you stay committed to goals.

Stick to a program.

Why Race?

Why race?
Racing has very individual benefits. Some race to test their limits, to beat a competitor, to accomplish a goal, to complete a journey, to be out with other runners in nature, and to share the pain. The most difficult races are the most gratifying to finish!