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long and ultra distance off-road running
Trail Running

Long and Ultra Distance Off-Road Running

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About the Guide

A 40 page, black and white A5 booklet written as an introduction to those who are facing the challenge of running long and ultra distance off-road events for the first time.

For the trail and fell runner moving up in distance to twenty miles and above this useful little booklet gives an overview of all the aspects that need to be considered for a successful completion of your event. From different types of training to the need for navigation and the effects that this kind of run can have on your body, this booklet can be a great help in preparing you for what is to come.

To enter a Long or Ultra distance event or challenge the likes of 100 km is a decision and a half. The confidence that needs to be built up not only of the distance but of the whole experience can not be underestimated. Get it right and to complete such a distance is very, very self satisfying. Preparation is key.

This guidebook explores the preparation, technical aspects and what you can expect before, during and after this arduous task.

Long distance running is a test of not only endurance but also of handling the mind games, your mental strength and is the true challenge to the endurance runner.

Contents

  1. Introduction
  2. What is Long and Ultra Distance Off-Road Running
  3. Preparing for a Long or Ultra Distance Off-Road Run or Race
    Choosing an event.
    To enter an event.
    Grading of routes.
    Individual or team event.
    Endurance training plan.
    Tapering down.
    Guaging time and distance.
    Nutrition.
    Support teams.
    Navigation training.
    Running in darkness.
    Walking.
    Rest and recovery.
    Mental attitude.
    How many events should I do in a year.
  4. Technical aspects of Long and Ultra Distance Off-Road Running.
    Equipment.
    Footwear.
    Clothing.
    Rucksack or bumbag.
    Water carrying.
    Safety items.
    Navigation aids.
    Walking poles.
    Headtorch.
    Electronic devices.
    Safety considerations.
    Weather.
    Running alone.
    Injury.
    Getting lost.
    Equipment failure.
    Obstacles.
    Fatigue.
    Heatstroke and hypothermia.
    Vomiting and diarrhoea.
    Night navigation.
  5. Map and Compass Reading.
    Setting the map.
    Marking up the map.
    Using a compass.
    Features.
    Handrail techniques.
    Pace counting.
    Map reading practical skills.
  6. Participating in a Long or Ultra Distance Run or Race.
    Last minute preparation.
    The event.
    After the event.
  7. Summary

Customer Reviews

What do our customers think about this guide?

Trail Runner Canada Website October 2009

says:
Similar to the other guides from UK publisher "Trailguides", this booklet provides the reader with a succint summary of long and ultra distance running. It is targeted at the inexperienced runner who is thinking about jumping up to the longer ultra distances of over a marathon. It goes through the basics of training (tapering, long runs, hydration, etc); race preparation; equipment; and pacing. Many experienced runners will already know this information, but it would be valuable for any runner who figures an ultra is "like a marathon, just further". The booklet corrects this false assumption by going through issues unique to ultra running, such as running in the dark, when and what to eat, navigation and compass reading, equipment bags and stashes and much more. A beginning ultra runner will find this short and affordable booklet helpful as they learn what it takes to become an ultra runner. The Canadian reader should note that there are quite a few references to races and terminology specific to the United Kingdom, but they do not detract from the overall content that can be applied to all ultra running.

Newsletter of the Trail Runner's Association Winter 2006

says:
"being talked to by people who have experienced what you are thinking of putting yourself through." "However, this one really does go into the minutiae of how to move up from the marathon distance to longer distance trail running. As such it is a really good place to start. You are given a plan to move up your distance, then lots of practical advice about the detail of long running Ė gauging time and distance, nutrition on the move, support teams, darkness, walking, rest and recovery, etc." "I canít but help think that these are the sort of publications that you would like to have on your running bookshelf, to refer to as necessary, and look forward to seeing further issues in the series."

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