Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [39]
There are some downsides to running with trekking poles. For instance, a pole can turn into a skewer if you trip and fall on a pointy grip or stab yourself in the lower leg. Toting unused trekking poles (some runners prefer not to use them on flats or descents) can be awkward. If you carry them in one or both hands, you’re not free to hold water bottles, eat gels, or snap photos from a ridgetop. Otherwise, you’ve got to figure out how to stow them in or on a pack you’re wearing.
If you run with trekking poles, first adjust the poles to the correct height. With your arm at your side, bend it to 90 degrees at the elbow and adjust the pole so your forearm is parallel to the ground while you’re holding the handle.
Phil Villeneuve, a Nordic skier who also uses poles while running, gives the following advice on climbing technique: “Maximize efficiency by synchronizing opposite foot and pole strikes and pushing/pulling back at the same time. It should feel like a natural motion. The poles should be planted even with or slightly behind the foot. The hips should be forward, with the chest and head up. There should be no (or very little) bend at the hips.” He adds that, initially, you should expect sore triceps, biceps, and shoulders the next day.
Remember to be courteous when using poles and be aware that some trail races bar their use, such as the Western States and Angeles Crest 100-milers.
Staying Safe on the Trails
While out on the trails, you will encounter situations that you are unlikely to have encountered on the roads as well as familiar situations with unfamiliar consequences. The purpose of the following section is to make you aware of these differences rather than to scare you. So long as you are aware and respectful of your surroundings, the risks are on par with road running.
The primary safety difference between road and trail running is the reduced likelihood of immediate help. In all but the most frequently traveled urban trails, you should be prepared to spend at least a few hours longer than planned in that environment. It’s easy enough to imagine severely spraining an ankle and having to hobble back to the trailhead. While the same ankle sprain could easily happen stepping on or off a curb in a city, you’ll get fast help there via a passerby or phoned-for assistance.
In general, don’t rely on a cell phone to guarantee assistance. Steep canyons, an errant hill, or poor coverage (as well as a dead battery or water damage) can quickly negate a phone’s usefulness. Even if you know that the entirety of your route has reliable cell service, it could be quite a long time before assistance can reach you. As a fail-safe, provide a friend or family member with your route and your expected return time for both your intended and “bad day” scenarios.
Now that you’re aware that you might be spending some unintended quality time on the trail, it’s time to think of your basic needs: food, water, and shelter.
It’s always wise to pack a bit more food than you predict you’ll need with the safety margin increasing with the length of your run. While you’re not likely to starve on the trail, having a few extra hundred calories can mean the difference between you running yourself out of the woods and a slow trudge as conditions deteriorate.
How to Fall
If you spend much time trail running, it’s only a matter of time before you fall. Here are some tips to minimize the damage when you do fall.
Speed up. Why not avoiding hitting the ground if you can? Catching a toe is a frequent cause of falls. After catching a toe, try accelerating your foot turnover to run your way out of falling. Even if you do eventually