Running

Track & Field

What’s your best advice for someone getting into multi-day stage trail running events?

Mastering Multi-Day Stage Races: Train for race-specific elements, acclimate to external factors, and focus on progressive back-to-back runs.

Each body stage race is different, and it really depends on which one you're doing. But, yeah, that'll be the first and third, look at is which one you're doing and what the external factors, the uncontrollable factors are going to be. So whether that's the heat, the altitude, the terrain that you're going to be running on. There's nothing you can do about it, but there you definitely can prepare for it. So if it's a hot race, then you can spend time becoming heat acclimated and it just allows you to train really specifically for that race. I think the best training that you can do as of the longer back-to-back days, so A long runs on maybe Saturday and Sunday, but just keeping it really Progressive that specificity. Yeah, for me is is the most important part of the training, making it as close to race day as possible.

When preparing for a body stage race, the best training is to do longer back-to-back days and make it as close to race day conditions as possible. This will help you become acclimated to the conditions of the race and be prepared for whatever external factors such as heat or altitude you may be facing.

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My best advice for someone getting into multi-day stage trail running events is to consider the specific race you'll be participating in and the external factors that may come into play. Factors like heat, altitude, and terrain are beyond your control, but you can still prepare for them. If it's a hot race, focus on becoming heat acclimated during your training. Train specifically for the race by incorporating longer back-to-back runs, such as running on Saturdays and Sundays. Keep the training progressive and aim for specificity, making it as close to race day conditions as possible. This will help you better prepare for the challenges you'll face during the event.

How do you handle the rough trail conditions during ultras?

Mastering Tough Trails: Expert Tips for Ultra Runners

The best thing to do is to practice and training, specifically for races is really important and it's something that I'll definitely do in the Final Phase of my training before a race and I'll try and training as specific environment as possible. There are a couple of things that you can do in order to help yourself. So, being having really good coordination between, where you're putting your feet and your eyes, that's definitely something you can practice by having good. Good balance and just by running on the trails. When you're at home, another exercise you can do is just try on a stretch of off-road try and increase your Cadence and is run as many steps as you can, as quickly as you can just to get your body because of being able to move a little bit quicker over this terrain to then when there's rough terrain, you're then able to adapt your gate a little bit easier.

To prepare for a race, practice running on trails and improving coordination between your feet and eyes. Increase your cadence by doing an exercise where you take as many steps as you can quickly to help your body move quicker over rough terrain.

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Handling rough trail conditions during ultras requires practice and specific training. Prioritize training for races, especially in the final phase of preparation. It's essential to train in environments that closely resemble the race conditions.

To improve your ability to handle rough trails, focus on coordination between your foot placement and visual awareness. Practice running on trails to enhance balance and coordination. Additionally, try increasing your cadence on off-road stretches, aiming to take as many quick steps as possible. This exercise helps your body adapt to moving faster over challenging terrain, making it easier to adjust your gait during rough conditions.

By incorporating these training strategies, you can better navigate and handle the rough trail conditions encountered during ultras.

How do different terrains (such as trails vs. roads) impact ultrarunner performance and strategy?

Terrain Impact: Ultrarunners Adapt Their Strategy for Peak Performance

Massively for me, I approach every single race in a different mentality and my training will reflect that. So if there's going to be more Road running in a trail in a Ultra race than, I'll spend more time running on the road to make sure that my training for that race is as specific as possible. So what you really need to do is in the build-up phase, when your coach, or you are setting your own training, then at that point you need and look at the course that you're going to be preparing for 42. Then just make sure that the final block of training is as specific as possible. Making sure that you are ready for the challenge ahead.

When preparing for a race, it is important to tailor your training to the specifics of the course. Make sure that your final block of training is as specific as possible so that you are ready for the challenge ahead.

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The impact of different terrains, such as trails versus roads, on ultrarunner performance and strategy is significant. Personally, I approach each race with a different mentality, and my training reflects that. If a particular ultramarathon race involves more road running than trail running, I will dedicate more time to training on roads to ensure my preparation is as specific as possible.

During the build-up phase of training, whether guided by a coach or self-directed, it is essential to consider the specific course you will be racing on. This allows you to tailor your training accordingly, ensuring that the final block of training is focused and prepares you adequately for the challenges you will face during the race.

By adapting your training to match the terrain of the ultramarathon, you can optimize your performance and strategy, giving yourself the best chance of success.

What are the most common hazards associated with running on trails and how can they be avoided?

Stay Safe on Trail Runs: Avoid Hazards and Prevent Injuries

I think probably the main Hazard is causing injury to yourself by the trail. So running on uneven terrain is little bit more difficult on your body. So you are more likely to roll your ankle for example. So the best way to prepare against that is to do some basic ankle strength exercises. So strengthening your inverters and your Eva tutors, and making sure you've got good balance as well. And then, the second thing is just to have confidence. When you're running downhill, if you land downhill on your heel you're far more likely to slide because it's a smaller surface area of your shoe with less grip. So you want to try and land mid-foot, 24-foot, leaning slightly forward. So you've got maximum amount of grip on the bottom of your shoe to give you more stability.

The main hazard when running on trails is causing injury to yourself. To prepare for this, do ankle strength exercises and use proper form when running downhill (i.e. land mid-foot and lean slightly forward).

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The main hazard associated with running on trails is the risk of injury, particularly from the uneven terrain. Rolling an ankle is a common concern. To mitigate this, it's important to strengthen your ankles through exercises that target the inverters and everters. Additionally, improving your balance can help prevent accidents.

Another hazard to be mindful of is running downhill. Landing on your heel while descending can lead to sliding due to the smaller surface area and reduced grip of the shoe. To maintain stability, aim to land with a mid-foot strike, leaning slightly forward. This allows for maximum grip on the bottom of your shoe, providing better traction.

By focusing on ankle strength, balance, and adopting the right technique for downhill running, you can minimize the hazards associated with trail running and enjoy a safer and more enjoyable experience.

What makes the du Mont-Blanc ultratrail unique?

UTMB: The World Championships for Elite Ultra Trail Athletes

MB, I think is unique because the caliber of athletes that go to it. There's no. Yes, there is a trail running World Championships but it's for me. And in my eyes I'll just roll them on below. UTMB 100 Miler is the World Championships, it attracts the best Ultra Trail athletes in the world, both male and female. It's also just the most incredible beautiful part of the world. I love racing, the Alps and to be able to travel in three different countries over One, race starting at 6 p.m. and finishing. Yeah, just after lunchtime if you're lucky is yeah, just it's just incredible and the crowds the atmosphere is just completely different to any other race that I've ever done very different big races in the US or other races in Europe. And yeah I think it's makes that race incredibly Special.

UTMB is unique because it attracts the best ultra-trail athletes in the world, and it takes place in a beautiful part of the world. The atmosphere of the race is also different to any other race, making it special.

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What makes the du Mont-Blanc ultratrail unique is the caliber of athletes it attracts. While there is a trail running World Championships, in my eyes, the UTMB 100 Miler is the true World Championships. It draws the best Ultra Trail athletes from around the world, both male and female.

Additionally, the race takes place in the breathtakingly beautiful region of the Alps, spanning three different countries. Starting in the evening and finishing around lunchtime, it offers a unique experience of traveling through stunning landscapes. The atmosphere and crowds during the race are unlike any other I've experienced in big races in the US or other races in Europe.

Overall, the combination of top athletes, stunning scenery, and a one-of-a-kind atmosphere makes the du Mont-Blanc ultratrail an incredibly special race.

How can runners effectively navigate and run through technical terrain during an ultramarathon?

Mastering Technical Terrain: Tips for Ultramarathon Runners

So being able to run through technical terrain is all about practicing and making sure that you've got the ability to run at a high Cadence. If you can run with a high Cadence, then what you're able to then do is to be able to negotiate the difficult parts and move your feet quicker or slower. Depending on where the good ground is, you want to try and keep your body moving forwards, the whole time. And if possible, then instead of moving from left to right on the trail, you keeping the straight line and then you just adjust your Stride length in your Cadence in order to negotiate around that technical terrain. You're gonna have to go a bit slower. But you've got to be confident, you've got to practice, but also just training specifically for each Race. So if there are technical elements and you need time spent and that environment in order to improve and to get better,

To run through technical terrain, you need to practice running with a high Cadence and adjusting your Stride length and Cadence to negotiate the difficult parts. You should also spend time specifically training for each race so you can be prepared for the technical elements.

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Effectively navigating and running through technical terrain during an ultramarathon requires practice and the ability to maintain a high cadence. Running with a high cadence allows you to adjust your stride length and foot placement based on the terrain. The goal is to keep your body moving forward and maintain a straight line whenever possible, rather than moving from side to side on the trail. It's important to be confident and practice in the specific environment of the race to improve your skills and become better at handling technical terrain. While you may need to slow down in these sections, consistent training and familiarity with the terrain will help you navigate them successfully.

Tom Evans answers your Running questions. See all the advice Tom Evans has and get answers to your own Running questions.

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Tom Evans made his mark on the ultrarunning world in 2017, coming 3rd in the 251km Marathon des Sables. He won the Beacons Ultra in 2016 and the CCC race at UTMB in 2018, plus the Ultra-Trail World Tour in NZ in 2020 and the Madeira Island Ultra Trail in Portugal in 2021. He also finished 3rd in UTMB 2022.