REI and the REI Co-op logo are trademarks of Recreational Equipment, Inc. For many, trail running offers a spiritual, albeit aerobic, connection with Mother Nature. Contact: Division of Grants Administration dnr.grants@illinois.gov 217.782.7481. Include a core workout, plus resistance and strength training. Two to three times a week, find a wooded trail, dirt path or other less sure-footed surface to run on. Lifetime membership is just $20. trailrunnermag.com is completely free. Week 1: Tue / Thu – 20/30 Minutes running (asphalt or gravel); Sat or Sun 1h on a trail track walking uphill, running slowly on the flat and downhill. Make it social to help you stay motivated. 3. When you hit the trails, you won’t be alone or without inspiration. Each type of running you’ll do is intended to be done at a particular heart rate. Our editorial and design team—and all of our contributors—are trail runners just like you who love the sport and want to share all the great things it has to offer. Magnolia is a notoriously hilly dirt road in Colorado that has helped create legends. You will be introduced to tempo running, fast hill repeats and long slow runs, as well as understanding the discipline of recovery runs. Below is a training primer for a 5K or 10K event. Regardless of the calendar you choose, your weeks should start easy, gradually become harder and then become easier the week prior to your event. Now start running five days a week with four 30-minute runs (two of which include hill strides), and one longer run of 45 to 60 minutes. One thing you have going for you is that, in my opinion, a couch to trail 50k is actually in some ways easier on your body than a couch to road marathon program. When you resume, start with an easy day. 50M, 26.2M, 13.1M trail run Race Website Boston Marathon Qualifier Vernon Hills, IL. An equally human desire, though, is to test your limits—to see how much faster and farther you can go. Use a short stride, especially as compared with road running. Active rest days help prevent soreness and reduce the likelihood of injury. Rage On! The running program is built for beginner- and intermediate-level trail runners, offering a training plan for the 5K, 10K and half marathon distances. Each type of run (except easy runs), along with hill work, should be bookended by the following routines. The result is inevitably more damage and having to abandon training altogether until you’re completely healed. Keep the pace slow, with the exception of hill strides. What you need to know to get the most out of winter treadmill runs. Deer Park, IL. More challenge. Get out and explore new trails and focus on honing your running mechanics rather than racing. 14. If the calves of both legs are uniformly sore, that’s probably a sign that the training has gotten serious, not that you’re seriously injured. For context, most elite trail dudes train 50 to 90 miles per week, while most elite dudettes train 35 to 70 (with outliers in both directions). details update save claim. We don’t have a paywall and you don’t have to be a member to access thousands of articles, photos and videos. Catch it early and you might be able to take a day or two off and heal adequately. This helps you improve your running game like nothing else. Trail-running inspires fun workouts for newbies, road racers, and th… Step 1: Review the standards on this page listed above. Train by time, not distance: This is especially true for new runners because fixating on a distance can make it hard to maintain your correct training pace. 32 reviews with an average rating of 4.5 out of 5 stars, Heart Rate Monitors: How to Choose and Use, Dynamic warmup, along with post-workout cooldown and stretching, Cross-training to build strength and endurance. Any day’s mileage can be split up into two runs, especially once you are running more than 50 miles per week. Find the top rated running trails in Illinois, whether you're looking for an easy short running trail or a long running trail, you'll find what you're looking for. This article assumes you have a rough idea of your level of physical conditioning and that you have already decided whether or not you want to do a 5K or a 10K trail run. Rest days are critical to avoid overuse injuries. Tempo run: Run at your tempo pace for a prescribed amount of time, followed by a jog, then repeat the sequence until you reach the total tempo-pace time for that day on your training calendar. Aspiring 50 mile runners should begin their training with a solid running base, feeling comfortable running long runs over 20 miles, and should be regularly running 35-40 mile weeks while remaining injury free. Whether your goal is a race result or a target distance, you need a training plan. Des Plaines River Trail Races. City Location Lake County, IL. trailrunnermag.com is completely free. RUNNING AND ENDURANCE. Add a Symbol . RUNNING AND ENDURANCE. See the related article list at the bottom of this page for specific exercise suggestions and details about how those exercises should be done. Try to catch injuries early on: Trying to push through injury is a common mistake. Running trails can be as mellow as a 5k lap around your local city park or as extreme as a multi-day running adventure across remote mountain ranges. Step 2: If your event meets the majority of the criteria outlined (at least 12 of the 15 criteria), copy and paste the ATRA label/logo below and place on your website and/or in your printed race materials with a hyperlink to the criteria on the ATRA website at this link. And 30 miles per week content ( text, photos, and how it can dishearten... Winter treadmill runs your muscles fatigue if you ’ ll do is intended to be difficult some... 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