This was one of my first video idea, but it was never "good enough". But my inspiration to FINALLY re-re-make it and release this video is because my lovely Nora's injury during Tour du Mont-Blanc. Really don't want this to anyone... :( So be safe out there, but have loads of fun!
I recently tackled my first 50km ultra trail after having completed a 100km road ultra marathon. Since I had already run a longer distance, I felt confident going in… Big mistake! 😂 Turns out trail running is a whole different beast! Even though the trail was considered easy by most standards - especially in Singapore, which is mostly flat - navigating rocky paths, mud, puddles, and slippery grass was a completely different challenge… especially with the heat and humidity here 😅 It was much more exhausting than I anticipated. I felt drained and moved at a snail’s pace, but my main goal was to avoid falling - and I’m happy to say I didn’t! That was a win for me, even more important than my (poor) finishing time. I can’t even imagine what something like the Tor des Géants must be like. It’s got to be super brutal on the body! I have huge respect for ultra trail runners 👏👏👏 Strength training feels essential for these kinds of races. It seems to me that having incredibly strong legs and focusing on the right exercises to target key muscle groups, and enhancing balance is crucial.
Hey congrats!!! And yes, you're 100% right about strength training. That's particularly helpful if it's very hilly - higher risk of injury from that otherwise (particularly downhill). Not sure if you saw my hill training video but talks a bit about that. ua-cam.com/video/d7umfn5yXCU/v-deo.html
@@runningwithsimon I was unaware, but I have just watched it! This was helpful! Thanks much! Funny enough, I did a hill repeat workout earlier tonight! It’s tough but so good too! Cheers 🥳🍾🥂👊
Good stuff in this video, even for those of us who have been running trials for a while. I have found that tripping, especially when tired, over those little "toe-knockers" are my nemesis...and also happen to me on uneven sidewalks (complete with epic face plants).
My tip would be to pick up your feet, especially when going downhill. Ruth Croft calls it the “unicycle”. David Roche calls it “prancing pony”. It’s not high knees like. It’s about getting your heels up when your foot leaves the ground. There are running efficiency advantages, but for me it helps keep the stress off my hips as the trajectory of the foot is improved. And it reduces tripping.
For sure, no question. Very good tip. The issue comes for many once you get to 10-20hrs, your gait becomes lazier, just like your focus. You don’t lift as much unless you notice a hazard. And you miss that small rock. Staying vigilant and like you said trying by default to lift more.
Fantastic tips and information! One more thing that was important for me - no more trail running through the woods with sunglasses on - I tripped a lot more because I couldn't see the roots or perceive the terrain changes well. Learning to fall was also crucial! Great work, Simon!
That's very true! I get annoyed myself because I keep putting them on and off all the time when it the landscape / tree cover changes. It's the same at night also when before it's pitch dark (and while you can still run without headlamp), as soon as you enter a dense forest, you immediately can't see a thing and need to flip it on.
I use some photochromatic sunglasses with orange colored lenses. The orange really brings out shapes through increased contrast and I can see roots and rocks more easily than without. Also the glasses let me keep my eyes open even though it might be windy or I'd get that effect just because I zoom through the woods pretty fast. The photochromatic lens gets darker in sunlight but brightens up once in a forest or so - a good pair of glasses changes really fast but even a cheaper product can do the trick if you take it off for a minute when entering a darker section. Maybe that info helps someone, it works at least really well for me. Great content Simon - you're an inspiration! All the best and stay healthy you two, kind regards from Tyrol/Austria!
@@mike_run-hike-dive I will look into this option - thank you! I wear contacts and hate having my eyes unprotected - did a fairly sandy 50k a few days ago with no shades on and my eyes were a caked up mess by the end.
@@mike_run-hike-dive Thanks - I'm actually looking into sunglasses - mind sharing link? Because you're right - I've been using cheap stuff forever and there is a quality tradeoff. The main reason I used cheap was because I skratch and break them very quickly so didn't want to invest too much. I use much better ones when biking. But maybe I should upgrade for running too.
@@runningwithsimon Hey, a great brand would be "Alpina" (German manufacturer) - I use their "ALPINA TWIST FIVE HR VL+"-Model which has (besides the orange, contrast-enhancing tint and the mentioned self-darkening/-brightening-feature) another cool trick up its sleeve: There is kind of a ratchet-mechanism at the section where the front of the frame meets the temple stem which lets you tilt the whole frame a little downwards so wind can be repelled more easily and at the same time there is enough air coming through between the frame and your forehead to prevent fogging. Great stuff and very well worth the price I think (which is surprisingly not that expensive 💁🏼♂️). Let me know if you get to try them or any other photocromatic glasses on and tell me what you think! Best regards, Mike
This was great, thanks! A fresh take on an old topic. And if you're not "good enough" to do it, who is!? 😂 I hope Nora is healing up well! In the Northeast, I've got 2 options- flat as a pancake and groomed, like a rail or town trail... or technical ankle eating mountains. The mountains are far more fun for me, but having spent many hours in PT with bum ankles since I was a kid, I'm on the cautious side. The best thing I can recommend is like you said... practice. The more time spent, the better, stronger, and more confident we get. I can't wait for the upcoming video!
Ah so many better runner than me. But I am stubborn, I’ll give you that! For Nora, slowly getting better. We go on walk and stuff to keep mobile. It’ll take a while but all signs are in the good direction. I feel northeast trail were also made before the invention of switchback lol. Where’s the summit? That way? Ok cool! Let’s go in a straight line. West coast being polar opposite, you do 3 miles to cover 1 mile! Tahoe 100 coming back in town was particularly bad!
Very useful information! I appreciate your videos so much. I am just starting my journey of trail running. Not sure I will ever do an ultra, but we all have to start somewhere. Being on the trail is my happy place.
Great video, Simon! I definitely agree with your point about practicing on different types of surfaces and trails, to train your brain to see the hazards quicker. I remember when I first transitioned from roads to trails, I used to catch my toes on roots and trip on rocks quite regularly. I also liked your comments about 'pacing for the conditions' and priorotizing safety (over speed) in those moments you aren't 100% comfortable and confident.
It’s good to see you back by the camera and giving back to the community. The 2 things i would add are 1) find a running partner or join a trail running group, particularly if you’re training on unfamiliar terrain; that way, if something happens you have some measure of support and it will make you a better runner too ; 2) invest in the right pair of shoes; shoes designed for road running lack the support and traction you’ll need out on the trail and the right shoes will help avoid injury and will make your experience better out on the trail. It takes a little time to find what works for you but the payoff is great; I would also suggest chest that carrying a small first aid kit and a trail map are invaluable tools for your safety and peace of mind Simon hinted at this in the video and it’s sound advice!
Very true on both! I probably didn’t insist enough in the video. That’s partly what I meant with the right gear (right shoe and other gear) but it’s very true. And right shoe for the right trail.
Great video - sometimes people need permission to make their hike/run their own, what is safe for them. Any chance you’re thinking about merch? Middle of my last race, I was thinking “I miss Nora.” 😂 I need it on a hat! I was in a spot without a lot of people, cracking myself up. Hope she is on the mend. ❤
Haha, glad to hear made you smile at the right time! Nope, I'm not thinking (seriously) thinking merch. But I do have one liners which I like. "Simon says - run slower dummy" or other that we joke with friends.
Great point, I will definitely gradually work my way up. I ran 12 trail miles today. I took my time and ended up feeling like ice cream at the end 😂😂😂. Thanks for the advice Simon, you rock
Ads say there are a lot of cougars in my area - so I'll add that to the list! But yes, more seriously, I think I will. I'll add things like dogs, hiker, MTB, horse, cows. I know it sounds silly and les scary,, but these are likely encounters. Nora was bitten by a dog while running for example (although not trail), and I was attacked myself by 2 dogs (but managed to leave unhurt).
Awesome video, thanks for sharing! I’ve been trail running for about a year and just ran my first ultra (50 mile) a week ago. I was super happy with finishing, but I’m now dealing with IT band syndrome in both of my legs. If you haven’t already, I would be super interested in watching a video about maybe some stretches/strengthening that help common injuries like ITBS in novice trail runners. I’m eager to get back to full ability so this info would be super helpful! Anyway, thanks for all the awesome content you put out there!
First - congrats!!! :) And bummer about ITBS. I'm not an expert / PT - can be worth consulting especially if it drags / doesn't improve by itself. Or if it's recurring. I've only had it once myself and it was after a race with a lot of ups and downs. Curious if that was the case for you too? Any, short term yes, rest, stretch. Long term, strengthening exercises. Of course there are things you need to 'check' sure to solve at the source - proper shoes? Gait? Slow build up? Etc. But considering it happened in a race, and you completed, it suggest you may done things right. Which is why, without knowing more, I lean strengthening, which is anyway necessary. You'll find a bunch of exercise online for this specifically (again, no expert anyway so I'm sure you can find better info than what I can say)
I have had a couple of nasty trail running falls. The biggest thing I’ve learned is practice practice practice. And go slow if you feel tired, don’t push through that or you’re going to get hurt
Hey man. Can you do a video on strength training ( mental and physical) for preparation for 100 miles and how to balance it with a working life? Keep up the great videos . We love to sit as a family and watch you in the evenings .
I have one. Which although being very basic (I think I only go through 5) is actually meant to be about keeping it balanced. The best strength routine is a strength routine that covers the key muscle group, but is also short enough for you to do despite being busy. Twice a week is plenty for me (and honestly more than typical). You can of course switch it up too but aim for same muscle group and don’t skip core. I might make another one eventually because there are a LOT of good exercises. But you can’t do all. If I remember correctly, in the comments there were some solid suggestions too so worth reading. ua-cam.com/video/dctqa_NFb2w/v-deo.htmlsi=5ybf6cwWJooF6teC
I find that navigating technical terrain is mentally taxing, sometimes even more than physically taxing. Noticing that one's brain cannot keep up with the flying rocks under the feet is then very important. Such moments are excellent sightseeing opportunities in the beautiful environment where those runs happen.
100% especially in some terrain. Like for example racing in the US east coast is very taxing mentally exactly for this. I can remember Midstate Massive 100 in particular I was just sooooo tired of having to be careful. Same with Quebec Mega Trail 100 (QMT100) earlier this year.
Good advice, Simon. As a beginner in my 40's, I want to get in as many training miles as I can on trails, but often need to balance that work with lower impact gym cardio so nagging issues don't turn into full-blown injuries and I can keep coming back each day. I also make sure that I'm doing strength work that complements my running and the weaknesses I expose (e.g. glute medius) as I increase duration and frequency of runs.
Which is totally fine. The only thing to be careful of course is that trail running does require more ankle strength because you aren’t running on even ground. But I hear you. Exercise on like those half medicine ball probably help for this (haven’t done myself but it’d make sense) For me the limitation which makes me have more limited trail miles than I’d want is simply time. I can rarely spend more than 1 hour all included training. Even weekend I can rarely put more than 2hrs ish. So even if it’d take 2x20min to reach a good trail (or more) - that’s limiting total mileage I could reach.
And the tripping is sometimes as often as every 20K on ultras. It takes a lot of energy in the end 😀 Its usually because I'm pushing myself to much and correlates to my brain getting tired AND a tendency to drop a little on left foot, not lifting my toes as much as my brain thinks I do. And then those pesky small rocks that are stuck in the ground or more often roots, really becomes a challenge.
Exactly! Getting tired - both physically and mentally. Dragging a little more. Little less vigilant. POOF little tripping, and you are "awake' a little...until you cycle back!
I think it’ll help me. The most is going out completely by myself in the middle of a wilderness area and then what you taught me was doing that at night in the dark with your headlamps and that help me now I never fall going up so sometimes I’m pushing it harder going up the hill then I am going down And also tell my wife that I am never fall when I’m in like a barefoot style shoe because I’m being more careful I’m more protective. I’m going in the shoe with a lot of cushion and plates the whole thing and I’m really pushing it. That’s when I ball hopefully helps anyone.
Being distracted is by far the number 1 reason we fall (distracted or tired). Like you say, when you are 'protective' and or overly careful ... usually we've all mastered the art of not falling long ago! How do you like barefoot style shoes? For me it really just leads to injury so I know it's not for me. But I also know people that basically swear by it and it 'changed their life'
I really try to keep it short - but you never when someone is watching for the first time, so I want them to know what else they can find that could help them.
Content packed video! Very organized. Great visual examples and descriptions of trail hazards. also, Where were the cliff edge drone videos filmed? I need to go there 😍 +1 for interest in wildlife encounter protocol and stories
Depends on the shots but a lot of them were on the Zion 100 course. Coincidentally one my favorite race… I wonder why! i think more specifically it was wire mesa and gooseberry mesa.
@@ArcaneSpells But to be clear, the Zion course is not in Zion. Vacation race always do that - which gets a bit confusing. Like Bryce Canyon was not in Bryce Canyon, etc. But it's nearby. For Zion, because of that, it's outside the valley - which is more like mesa and desert. It's cool, but very different than Zion proper. Zion National park used to be one of my favorite - but that last few times we were there, it had changed. We never got permit for Angel Landing (despite applying like 9 times). The narrows is always closed when we go. And observation point from the valley is closed. That really left limited options....
@@runningwithsimon thanks for clarifying, that makes more sense! First time we went it was raining, so no Narrows, but got to experience a less crowded park with waterfalls and did Scout’s Lookout amongst others. Second time we went there it was still off season, but it was far more crowded. I can see why you might prefer being outside the actual park itself. Crowd sucks some enjoyment and agree with the limited options of tougher hikes
Simon, i just completed my first 100 mile race and im wondering where to go from here? I can only do 1 big 100 mile race per year, but i will also do many shorter races from half marathons all the way to 100K. I do trail races and road races. I can't travel much or take too much time off due to my family obligations and my career so all my races are within a 3 hour drive of my home in Omaha. Do i just keep racing the same races but focus on time? Do i go farther in distance? Do I give up the longer distances and just have fun on shorter races (my favorite distance is the half marathon)?
Congrats - that's great!!! I guess that was a bit the question behind the Ironman vs. Ultra. It's very personnel, and imo it's about what your goals are (fitness, fun, and/or adventure?). For me, the variety of doing trail race is what keeps me coming. Different races = different course = different experience. Some I love enough to repeat (e.g., Zion), others I'm glad to do once. It was nice, but no point repeating, would rather do another. But I understand your limitation. Going further in distance was nice - I'm glad I did it, and will repeat. But if time is a big limitation for you, 200 miles is really cumbersome (taking the full week). That's why for me 100 miler is the sweet spot. The perfect weekend adventure, filling it to the brim, but not spilling over which allows me to keep working without missing a beat. I'd personnally rather do different 100 miler than going up distance. But it was really fun - tor des geant is my favorite racing experience by far.
This year, I was very short on time to train and money to race. I focused on the hardest races I could, nearby and affordable. When I really looked, on Facebook, ultrasignup, etc, I made a list of races that sounded cool. Relays, obstacles, hill races, etc. I wound up doing the "hardest" races I could find. The hardest 50k on the east coast, the hardest half marathon anywhere, and there's a few brutal very technical half marathons coming up. Races I wouldn't have even known about if I'd kept my filter on normal settings. It's amazing how they've improved my fitness and trail ability, and I'm only sightly stiff the next day! I love races, and have a short race season in the northeast, so I can now fit in fun, challenging, but short and affordable races every 3-5 weeks. Best wishes!
Something to note about tripping hazards: You should be looking ahead, but when you are in a race/group run, there might be peiple in your normal sight line, which magnifies your risk of tripping because of the blocked vision. If you arent fast enough to come past, consider dropping back while on these sections to minimise tripping hazards.
Very true. You have to keep a couple of pace to see far enough. The advantage I find in following is that you don’t have to keep track of finding trail marker as much. So you can focus on looking near (vs both near and far for global direction)
How do you incorporate strength training into your weekly training routine? Especially for busy people who can't train twice a day it's tricky. An extra day for strength training also reduces the amount of complete rest days. Doing strength on easy days/sessions will turn this day in a harder day. Still try to find out how to integrate it. What's your opinion on this?
Depends how many days you run and how much time you have (or don't have). I recommend 1 or 2 per week. You can get a strength training session done in like 20-30min, which if time is the main issue, is about the time you'd take for 3 miles. So worth the tradeof. I recommend doing it on days you have low and slow miles, but not long run. And would advise to not to it on your long run day, and even more strongly advise against speed day (like intervals) due to risk of injury.
I do, yes. The back to back long run is still the most important piece (did you see my video about training plan?). And strength sessions. But it can help a little. Made a very basic interval video here: ua-cam.com/video/fi7SXN4MQpo/v-deo.html
Simon, do you wear insoles. I just started putting in miles and started to notice my feet were starting to hurt at about 15k. I’m thinking of buying insoles. What are your thoughts
It's not an official term and didn't know what to use - english is not my native language and had to come up with something. That said, the term 'apex' is used in many many context. And the definition is a·pex (āˌpeks) - Noun the top or highest part of something, especially one forming a point. "the living room extends right up into the apex of the roof" Which to me fits exactly to the points I was making which is the highest sticking point on the trail. In the end, as long as people understand what I mean...
This was one of my first video idea, but it was never "good enough". But my inspiration to FINALLY re-re-make it and release this video is because my lovely Nora's injury during Tour du Mont-Blanc. Really don't want this to anyone... :( So be safe out there, but have loads of fun!
💓 love you
@@Noraeeewishing you a speedy recovery
@@johnborton4522 thank you!
@@Noraeee Should have made it before our trip...ooops!
This theme of helping beginner in to trailrunning is an awesome idea.
You have a calm way of narrating and a looot of experience to share from.
Thanks!
I recently tackled my first 50km ultra trail after having completed a 100km road ultra marathon. Since I had already run a longer distance, I felt confident going in… Big mistake! 😂 Turns out trail running is a whole different beast!
Even though the trail was considered easy by most standards - especially in Singapore, which is mostly flat - navigating rocky paths, mud, puddles, and slippery grass was a completely different challenge… especially with the heat and humidity here 😅 It was much more exhausting than I anticipated. I felt drained and moved at a snail’s pace, but my main goal was to avoid falling - and I’m happy to say I didn’t! That was a win for me, even more important than my (poor) finishing time.
I can’t even imagine what something like the Tor des Géants must be like. It’s got to be super brutal on the body!
I have huge respect for ultra trail runners 👏👏👏
Strength training feels essential for these kinds of races. It seems to me that having incredibly strong legs and focusing on the right exercises to target key muscle groups, and enhancing balance is crucial.
Hey congrats!!! And yes, you're 100% right about strength training. That's particularly helpful if it's very hilly - higher risk of injury from that otherwise (particularly downhill). Not sure if you saw my hill training video but talks a bit about that.
ua-cam.com/video/d7umfn5yXCU/v-deo.html
@@runningwithsimon I was unaware, but I have just watched it! This was helpful! Thanks much! Funny enough, I did a hill repeat workout earlier tonight! It’s tough but so good too! Cheers
🥳🍾🥂👊
Good stuff in this video, even for those of us who have been running trials for a while. I have found that tripping, especially when tired, over those little "toe-knockers" are my nemesis...and also happen to me on uneven sidewalks (complete with epic face plants).
Thanks! Last time I fell myself was also sidewalk... To my defense, night time, no lights, but still... I was glad nobody was around.
My tip would be to pick up your feet, especially when going downhill. Ruth Croft calls it the “unicycle”. David Roche calls it “prancing pony”. It’s not high knees like. It’s about getting your heels up when your foot leaves the ground. There are running efficiency advantages, but for me it helps keep the stress off my hips as the trajectory of the foot is improved. And it reduces tripping.
For sure, no question. Very good tip. The issue comes for many once you get to 10-20hrs, your gait becomes lazier, just like your focus. You don’t lift as much unless you notice a hazard. And you miss that small rock. Staying vigilant and like you said trying by default to lift more.
Fantastic tips and information! One more thing that was important for me - no more trail running through the woods with sunglasses on - I tripped a lot more because I couldn't see the roots or perceive the terrain changes well. Learning to fall was also crucial! Great work, Simon!
That's very true! I get annoyed myself because I keep putting them on and off all the time when it the landscape / tree cover changes. It's the same at night also when before it's pitch dark (and while you can still run without headlamp), as soon as you enter a dense forest, you immediately can't see a thing and need to flip it on.
I use some photochromatic sunglasses with orange colored lenses. The orange really brings out shapes through increased contrast and I can see roots and rocks more easily than without. Also the glasses let me keep my eyes open even though it might be windy or I'd get that effect just because I zoom through the woods pretty fast. The photochromatic lens gets darker in sunlight but brightens up once in a forest or so - a good pair of glasses changes really fast but even a cheaper product can do the trick if you take it off for a minute when entering a darker section.
Maybe that info helps someone, it works at least really well for me.
Great content Simon - you're an inspiration! All the best and stay healthy you two, kind regards from Tyrol/Austria!
@@mike_run-hike-dive I will look into this option - thank you! I wear contacts and hate having my eyes unprotected - did a fairly sandy 50k a few days ago with no shades on and my eyes were a caked up mess by the end.
@@mike_run-hike-dive Thanks - I'm actually looking into sunglasses - mind sharing link? Because you're right - I've been using cheap stuff forever and there is a quality tradeoff. The main reason I used cheap was because I skratch and break them very quickly so didn't want to invest too much. I use much better ones when biking. But maybe I should upgrade for running too.
@@runningwithsimon Hey, a great brand would be "Alpina" (German manufacturer) - I use their "ALPINA TWIST FIVE HR VL+"-Model which has (besides the orange, contrast-enhancing tint and the mentioned self-darkening/-brightening-feature) another cool trick up its sleeve: There is kind of a ratchet-mechanism at the section where the front of the frame meets the temple stem which lets you tilt the whole frame a little downwards so wind can be repelled more easily and at the same time there is enough air coming through between the frame and your forehead to prevent fogging.
Great stuff and very well worth the price I think (which is surprisingly not that expensive 💁🏼♂️).
Let me know if you get to try them or any other photocromatic glasses on and tell me what you think!
Best regards, Mike
Thanks!
Thank you!
This was great, thanks! A fresh take on an old topic. And if you're not "good enough" to do it, who is!? 😂 I hope Nora is healing up well!
In the Northeast, I've got 2 options- flat as a pancake and groomed, like a rail or town trail... or technical ankle eating mountains. The mountains are far more fun for me, but having spent many hours in PT with bum ankles since I was a kid, I'm on the cautious side. The best thing I can recommend is like you said... practice. The more time spent, the better, stronger, and more confident we get.
I can't wait for the upcoming video!
Ah so many better runner than me. But I am stubborn, I’ll give you that!
For Nora, slowly getting better. We go on walk and stuff to keep mobile. It’ll take a while but all signs are in the good direction.
I feel northeast trail were also made before the invention of switchback lol. Where’s the summit? That way? Ok cool! Let’s go in a straight line. West coast being polar opposite, you do 3 miles to cover 1 mile! Tahoe 100 coming back in town was particularly bad!
Very useful information! I appreciate your videos so much. I am just starting my journey of trail running. Not sure I will ever do an ultra, but we all have to start somewhere. Being on the trail is my happy place.
Don't blame me if you ever get into ultras!
Great video, Simon! I definitely agree with your point about practicing on different types of surfaces and trails, to train your brain to see the hazards quicker. I remember when I first transitioned from roads to trails, I used to catch my toes on roots and trip on rocks quite regularly.
I also liked your comments about 'pacing for the conditions' and priorotizing safety (over speed) in those moments you aren't 100% comfortable and confident.
There's definitely a learning curve with trails!
It’s good to see you back by the camera and giving back to the community. The 2 things i would add are 1) find a running partner or join a trail running group, particularly if you’re training on unfamiliar terrain; that way, if something happens you have some measure of support and it will make you a better runner too ; 2) invest in the right pair of shoes; shoes designed for road running lack the support and traction you’ll need out on the trail and the right shoes will help avoid injury and will make your experience better out on the trail. It takes a little time to find what works for you but the payoff is great; I would also suggest chest that carrying a small first aid kit and a trail map are invaluable tools for your safety and peace of mind
Simon hinted at this in the video and it’s sound advice!
Very true on both! I probably didn’t insist enough in the video. That’s partly what I meant with the right gear (right shoe and other gear) but it’s very true. And right shoe for the right trail.
Great video - sometimes people need permission to make their hike/run their own, what is safe for them.
Any chance you’re thinking about merch? Middle of my last race, I was thinking “I miss Nora.” 😂 I need it on a hat! I was in a spot without a lot of people, cracking myself up. Hope she is on the mend. ❤
Haha, glad to hear made you smile at the right time! Nope, I'm not thinking (seriously) thinking merch. But I do have one liners which I like. "Simon says - run slower dummy" or other that we joke with friends.
Great point, I will definitely gradually work my way up. I ran 12 trail miles today. I took my time and ended up feeling like ice cream at the end 😂😂😂. Thanks for the advice Simon, you rock
haha perfect! ... and now I want ice cream :P
yes, please make a wildlife video simon- mooses, bears, pumas, jaguars, rattlesnakes, etc.
Ads say there are a lot of cougars in my area - so I'll add that to the list!
But yes, more seriously, I think I will. I'll add things like dogs, hiker, MTB, horse, cows. I know it sounds silly and les scary,, but these are likely encounters. Nora was bitten by a dog while running for example (although not trail), and I was attacked myself by 2 dogs (but managed to leave unhurt).
Yes please! I am running the Kaga Spa in Japan next year and just saw the mandatory list included a bear bell 😳
Great video idea and well executed! I’ll share it with all my friends to motivate them to start ultra-running!!
Great - thanks!
Awesome video, thanks for sharing!
I’ve been trail running for about a year and just ran my first ultra (50 mile) a week ago. I was super happy with finishing, but I’m now dealing with IT band syndrome in both of my legs.
If you haven’t already, I would be super interested in watching a video about maybe some stretches/strengthening that help common injuries like ITBS in novice trail runners.
I’m eager to get back to full ability so this info would be super helpful! Anyway, thanks for all the awesome content you put out there!
First - congrats!!! :)
And bummer about ITBS. I'm not an expert / PT - can be worth consulting especially if it drags / doesn't improve by itself. Or if it's recurring. I've only had it once myself and it was after a race with a lot of ups and downs. Curious if that was the case for you too? Any, short term yes, rest, stretch. Long term, strengthening exercises. Of course there are things you need to 'check' sure to solve at the source - proper shoes? Gait? Slow build up? Etc. But considering it happened in a race, and you completed, it suggest you may done things right. Which is why, without knowing more, I lean strengthening, which is anyway necessary. You'll find a bunch of exercise online for this specifically (again, no expert anyway so I'm sure you can find better info than what I can say)
Thanks for the response, Simon! This is super helpful. I’ll start working on these and hopefully it improves in no time!
I have had a couple of nasty trail running falls. The biggest thing I’ve learned is practice practice practice. And go slow if you feel tired, don’t push through that or you’re going to get hurt
For sure. The way I see it : Safety > Speed.
Unless you are a pro of course...
Hey man. Can you do a video on strength training ( mental and physical) for preparation for 100 miles and how to balance it with a working life? Keep up the great videos . We love to sit as a family and watch you in the evenings .
I have one. Which although being very basic (I think I only go through 5) is actually meant to be about keeping it balanced. The best strength routine is a strength routine that covers the key muscle group, but is also short enough for you to do despite being busy. Twice a week is plenty for me (and honestly more than typical). You can of course switch it up too but aim for same muscle group and don’t skip core. I might make another one eventually because there are a LOT of good exercises. But you can’t do all. If I remember correctly, in the comments there were some solid suggestions too so worth reading.
ua-cam.com/video/dctqa_NFb2w/v-deo.htmlsi=5ybf6cwWJooF6teC
@@runningwithsimon appreciate it man. Keep up the work
I find that navigating technical terrain is mentally taxing, sometimes even more than physically taxing. Noticing that one's brain cannot keep up with the flying rocks under the feet is then very important. Such moments are excellent sightseeing opportunities in the beautiful environment where those runs happen.
100% especially in some terrain. Like for example racing in the US east coast is very taxing mentally exactly for this. I can remember Midstate Massive 100 in particular I was just sooooo tired of having to be careful. Same with Quebec Mega Trail 100 (QMT100) earlier this year.
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Good advice, Simon. As a beginner in my 40's, I want to get in as many training miles as I can on trails, but often need to balance that work with lower impact gym cardio so nagging issues don't turn into full-blown injuries and I can keep coming back each day. I also make sure that I'm doing strength work that complements my running and the weaknesses I expose (e.g. glute medius) as I increase duration and frequency of runs.
Which is totally fine. The only thing to be careful of course is that trail running does require more ankle strength because you aren’t running on even ground. But I hear you. Exercise on like those half medicine ball probably help for this (haven’t done myself but it’d make sense)
For me the limitation which makes me have more limited trail miles than I’d want is simply time. I can rarely spend more than 1 hour all included training. Even weekend I can rarely put more than 2hrs ish. So even if it’d take 2x20min to reach a good trail (or more) - that’s limiting total mileage I could reach.
And the tripping is sometimes as often as every 20K on ultras.
It takes a lot of energy in the end 😀
Its usually because I'm pushing myself to much and correlates to my brain getting tired AND a tendency to drop a little on left foot, not lifting my toes as much as my brain thinks I do.
And then those pesky small rocks that are stuck in the ground or more often roots, really becomes a challenge.
Exactly! Getting tired - both physically and mentally. Dragging a little more. Little less vigilant. POOF little tripping, and you are "awake' a little...until you cycle back!
I think it’ll help me. The most is going out completely by myself in the middle of a wilderness area and then what you taught me was doing that at night in the dark with your headlamps and that help me now I never fall going up so sometimes I’m pushing it harder going up the hill then I am going down And also tell my wife that I am never fall when I’m in like a barefoot style shoe because I’m being more careful I’m more protective. I’m going in the shoe with a lot of cushion and plates the whole thing and I’m really pushing it. That’s when I ball hopefully helps anyone.
Being distracted is by far the number 1 reason we fall (distracted or tired). Like you say, when you are 'protective' and or overly careful ... usually we've all mastered the art of not falling long ago!
How do you like barefoot style shoes? For me it really just leads to injury so I know it's not for me. But I also know people that basically swear by it and it 'changed their life'
great info❤
Thanks :)
Great video! 🎉
I learnt how to skip the first 2 minutes and whenever Simon starts pitching the channel 😂
I really try to keep it short - but you never when someone is watching for the first time, so I want them to know what else they can find that could help them.
@@runningwithsimonThank you for that, Simon!
Content packed video! Very organized. Great visual examples and descriptions of trail hazards.
also, Where were the cliff edge drone videos filmed? I need to go there 😍
+1 for interest in wildlife encounter protocol and stories
Depends on the shots but a lot of them were on the Zion 100 course. Coincidentally one my favorite race… I wonder why! i think more specifically it was wire mesa and gooseberry mesa.
@@runningwithsimon thanks so much! Been to Zion before (mostly just hikes accessible from the main park area) and it’s so stunning, no wonder!
@@ArcaneSpells But to be clear, the Zion course is not in Zion. Vacation race always do that - which gets a bit confusing. Like Bryce Canyon was not in Bryce Canyon, etc. But it's nearby. For Zion, because of that, it's outside the valley - which is more like mesa and desert. It's cool, but very different than Zion proper.
Zion National park used to be one of my favorite - but that last few times we were there, it had changed. We never got permit for Angel Landing (despite applying like 9 times). The narrows is always closed when we go. And observation point from the valley is closed. That really left limited options....
@@runningwithsimon thanks for clarifying, that makes more sense! First time we went it was raining, so no Narrows, but got to experience a less crowded park with waterfalls and did Scout’s Lookout amongst others. Second time we went there it was still off season, but it was far more crowded. I can see why you might prefer being outside the actual park itself. Crowd sucks some enjoyment and agree with the limited options of tougher hikes
I like the bit about the “turd category” of rolling your ankle. Given that we are certain to say “s#%t s#%t s#%t!”, that term seems spot on.
@@philbattley8776 it’s certainly the crappy trail
Simon, i just completed my first 100 mile race and im wondering where to go from here? I can only do 1 big 100 mile race per year, but i will also do many shorter races from half marathons all the way to 100K. I do trail races and road races. I can't travel much or take too much time off due to my family obligations and my career so all my races are within a 3 hour drive of my home in Omaha.
Do i just keep racing the same races but focus on time? Do i go farther in distance? Do I give up the longer distances and just have fun on shorter races (my favorite distance is the half marathon)?
Congrats - that's great!!!
I guess that was a bit the question behind the Ironman vs. Ultra. It's very personnel, and imo it's about what your goals are (fitness, fun, and/or adventure?). For me, the variety of doing trail race is what keeps me coming. Different races = different course = different experience. Some I love enough to repeat (e.g., Zion), others I'm glad to do once. It was nice, but no point repeating, would rather do another. But I understand your limitation. Going further in distance was nice - I'm glad I did it, and will repeat. But if time is a big limitation for you, 200 miles is really cumbersome (taking the full week). That's why for me 100 miler is the sweet spot. The perfect weekend adventure, filling it to the brim, but not spilling over which allows me to keep working without missing a beat. I'd personnally rather do different 100 miler than going up distance. But it was really fun - tor des geant is my favorite racing experience by far.
@@runningwithsimonthanks for the advice!!
This year, I was very short on time to train and money to race. I focused on the hardest races I could, nearby and affordable.
When I really looked, on Facebook, ultrasignup, etc, I made a list of races that sounded cool. Relays, obstacles, hill races, etc. I wound up doing the "hardest" races I could find. The hardest 50k on the east coast, the hardest half marathon anywhere, and there's a few brutal very technical half marathons coming up. Races I wouldn't have even known about if I'd kept my filter on normal settings.
It's amazing how they've improved my fitness and trail ability, and I'm only sightly stiff the next day! I love races, and have a short race season in the northeast, so I can now fit in fun, challenging, but short and affordable races every 3-5 weeks. Best wishes!
Something to note about tripping hazards:
You should be looking ahead, but when you are in a race/group run, there might be peiple in your normal sight line, which magnifies your risk of tripping because of the blocked vision. If you arent fast enough to come past, consider dropping back while on these sections to minimise tripping hazards.
Very true. You have to keep a couple of pace to see far enough. The advantage I find in following is that you don’t have to keep track of finding trail marker as much. So you can focus on looking near (vs both near and far for global direction)
How do you incorporate strength training into your weekly training routine? Especially for busy people who can't train twice a day it's tricky. An extra day for strength training also reduces the amount of complete rest days. Doing strength on easy days/sessions will turn this day in a harder day. Still try to find out how to integrate it. What's your opinion on this?
Depends how many days you run and how much time you have (or don't have). I recommend 1 or 2 per week. You can get a strength training session done in like 20-30min, which if time is the main issue, is about the time you'd take for 3 miles. So worth the tradeof. I recommend doing it on days you have low and slow miles, but not long run. And would advise to not to it on your long run day, and even more strongly advise against speed day (like intervals) due to risk of injury.
@@runningwithsimon thank you for your advice!
Do you recommend speed work like tempo/intervals for ultra training?
I do, yes. The back to back long run is still the most important piece (did you see my video about training plan?). And strength sessions. But it can help a little. Made a very basic interval video here:
ua-cam.com/video/fi7SXN4MQpo/v-deo.html
Simon, do you wear insoles. I just started putting in miles and started to notice my feet were starting to hurt at about 15k. I’m thinking of buying insoles. What are your thoughts
I'm not using soles myself but know several people that do. Nora (my wife) has some.
Thank you, you’re a beast. I’m just starting my ultras. 50k in a few weeks and 50 mile next year here in San Diego.
😅
@randy, maybe you are increasing the volume to quickly, and the body didn’t have the time to adapt.
Apex is taking the shortest distance between curves (straight) rather than following the curves in a way that conforms to them.
Think auto racing.
It's not an official term and didn't know what to use - english is not my native language and had to come up with something. That said, the term 'apex' is used in many many context. And the definition is
a·pex (āˌpeks) - Noun
the top or highest part of something, especially one forming a point.
"the living room extends right up into the apex of the roof"
Which to me fits exactly to the points I was making which is the highest sticking point on the trail. In the end, as long as people understand what I mean...