One of the most positive aspects of working with a Vert.Run coach is that they meet you where you are.
I’ve been fortunate enough to get an age-group podium in two races since I started working with
my coaches. That I placed where I did was partially the result of the number of runners in my
age group but also because of the work I did with my coaches.
But, forward is a pace.
As a runner who is likely on the older end of the Vert.Run demographic scale, I appreciate how
the coaches work with me, full well knowing that I’m never going to run an 8-minute mile, at least not in a trail race.
But my coaches have helped me understand that some aspects are necessary for every runner,
no matter your age. We’re focused here on training, not on race issues, but many of these tips will help on race day also.
The thing is, these are all common-sense tips. But it took some time for me to appreciate why my coaches were focusing on them. They also take some thought, some preparation, and some discipline. Not harsh discipline. Discipline in the ‘I get to do this incredible thing and I want to
keep doing it for as long as I can’ sense.
None of us take the ability to be out on the trail for granted. Nothing is given to us nor guaranteed, so we want to maximize our time on the trail for as long as we can.
Train for your next trail race with Vert.run
Whether you’re chasing a new distance or just want to feel stronger on the trails, Vert.run has training plans built by expert coaches—designed for real life.
Tip 1: Hydration
Hydration is crucial. It’s something you hear all the time, but I had this driven home to me by my
primary care physician at a recent physical examination. She gently, but firmly, told me that I
needed more hydration all day, not just during and after runs.
My doctor also reminded me that, as a mature runner, staying hydrated helps fuel not only
performance but recovery.
I thought back to conversations I’d had with a few members of my running group, who seemed to never bring a bottle or hydration vest along during our group runs. They thought not having hydration would help their bodies adjust to longer runs and more difficult conditions.
While it’s true that everyone is different, I tend to think my physician’s emphasis on hydration is spot on and I’m following her advice.
Tip 2: Fueling
As noted recently, it took me many many races to realize I needed to consume more during a
run. This is perhaps even more true during a race, as you may be pushing yourself harder.
After my first races, I’d be sore for a couple of days afterward. I’d stretch and hydrate, but I still woke up sore. During these races, I’d depend on the aid stations for fueling rather than bringing more nutrition along in my hydration vest. As such, I’d tell myself to hold off on my gel because I would probably need it later.
Listening to my coach’s reminders, I took my fueling more seriously before the most recent race.
I tried out several energy chews and gels on training runs to see which worked better for me. I learned the hard way that the cliche “don’t eat anything new during a race” actually isn’t a cliche and I was going to avoid anything like that happening again.
During the last race, I went to my vest for my energy chews earlier than in previous races. I made sure I had more gels than I would likely need. I had electrolytes in my water. In short I entirely changed by thinking around fueling during a run and it paid off with finishing the longest race I’d ever run.
And while I thought finishing under the time limit was the biggest benefit of the additional training, hydration, and nutrition – I was wrong. I woke up the next day and was considerably less sore than after previous races.
I was still sore, don’t get me wrong. But the change in my approach worked both on race day and after.
Tip 3: Preparation
Preparation is an all-encompassing category, including equipment, physical preparation, mental preparation, hydration, fueling, and more.
When you’re a mature athlete, you begin to realize
that you can’t just “out run” any issues that come up on the trail. You need to use your experience of what has gone wrong in the past to minimize the chances of putting yourself in a difficult situation. This goes beyond making sure your hydration vest is filled with water.
It means, for instance:
- Making sure you are ready to train, not just dragging yourself out there.
- Did you get enough sleep? Have you eaten the right foods?
- Are you wearing sunscreen or SPF-
protective clothing? - Is your gear ready?
- Is your phone charged?
- If it’s dark or if the weather might change, is your headlamp charged?
- Do you have a charged spare headlamp with you?
- Have you told someone where you are running, just in case something happens?
While those specific examples change depending on the situation, the underlying principle of being prepared does not change. It takes some thought, some awareness.
How do you remind yourself about these experiences? Some kind of running journal is one idea.
It doesn’t have to be anything fancy – you can add your comments on the running app you use to track your runs; it can be a notes app on your phone; an old notebook you have around. And you don’t need to write an essay about each run.
Just a few notes and a reminder if something
went wrong or right.
Tip 4: Recovery
Every runner needs to build some recovery into their plan. The coaches here at Vert.Run take that into consideration when making training plans.For mature runners, however, recovery is even more crucial. Our bodies don’t just bounce back
after a long run or session in the gym as they used to when we were younger.
Stress, accumulated miles, and past injuries mean we have to pay attention.
It goes back to that word I used above, discipline. Again, not the cruel kind but the kind of discipline that allows you to get back out there and do your best.
It might mean going to bed a little earlier or making that healthcare appointment you’ve been putting off.
You probably need more fluids than you’re taking in. You might need to do some mobility,
flexibility, and strength training exercises. Maybe more protein? Fewer or more carbs? Some
meditation?You should, of course, talk with your healthcare provider, your coach, and your family about these things.
Have Fun
Ultimately, none of this means anything if you aren’t having fun doing it.
You, and your family, are likely making adjustments in your schedule to accommodate your training, racing, and recovery – so make it worth the time and effort.
You are doing something incredible every time you go out for a run.
You are working conscientiously to prepare and recover and pushing yourself to be a better version of yourself.
Experiencing new situations, new sights. You’ve even committed to working with an experienced coach who has been there and can provide perspective.
Make the most of your time.
Train for your next trail race with Vert.run
Whether you’re chasing a new distance or just want to feel stronger on the trails, Vert.run has training plans built by expert coaches—designed for real life.
Tony Edwards is a writer and trail runner in Northern California. You can read his Substack on trail running here.
