Black Warrior 50K

Bankhead National Forest - Moulton Alabama

Training Tips

50K Training Tips

 

1.  Just do it.  I hate Nike, but this is the best advice.  Just hit the road.  You have to do the miles.

2.  Weekly Mileage – At least 30 miles per week for a minimum of 12 weeks is needed to finish a 50k.  Forty to fifty miles a week would be better, but then you may have to work for a living.

3.  Long Run – You do not have to do weekly 20 mile runs to complete a 50k.  At the minimum, you need at least 2 runs of ten miles weekly.  The 2 ten mile runs work, if you run them at a hard pace, over varying terrain.  It takes a while to build up to 20 mile runs, they kill the whole day, you are tired the whole day, and you may become so rundown that you are subject to every virus going around.  You will not win a 50k with ten milers, but you will finish.

4.  Terrain – Run trails as often as possible.  Rocky, hilly trails with lots of rocks and roots.  Rattle snakes are an added bonus.  Trail running uses different muscles.  This is verified by having muscles hurt that you never knew you had.

5.  Hills – Run hills at least once a week.  Find a hill at least a mile in duration, and run repeats.  It is fun.  Honest.

6.  Clothing – People who run in cotton die.  Ryan will fix you up.  Shorts with pockets.  Real men do wear tights.  Just not red tights.  Gloves, hats, and tights help when you fall.

7.  Shoes – You need technical trail shoes.  Shoes that adhere to wet rocks. 

8.  Salt tablets – Be prepared to cramp if you do not use them.  It is fun to cross logs and rocks with cramps in both legs.  Hey, without the salt tablets, you will make it to at least 15 miles before cramping.

9.  Practice falling down – This is trail running after all.  If you do not like to fall, do not run trails.  A staple gun is nice to have in your trail kit.  Eliminates long lines at the ER.

10.  Upper body – Yes runners, you do have an upper body.  You need a lot of upper body strength to finish a 50k.

 

Common Mistakes of Long Trail Runs

 

1.  Running half your weekly mileage in one day.  Does not work.  You can not do well if you run 4 miles every day except Saturday and then run 20 miles on Saturday.  Do not ask me why.  It just does not work.

2.  Failing to drink enough fluids before, during, and after a long run.

3.  Not carrying a space blanket, flashlight, salt tables, toilet paper, food, and enough fluid during your long runs.  You can die trail running.

4.  Not walking major hills.  Yea, you can gut-it-up that two mile climb.  But, can you then finish the race or long run?

5.  Not eating at least 1,000 calories at each aid station in a race.  I eat much more. Or not carrying enough gels or power bars during a long run.

6.  Sitting at an aid station too long.  Keep moving.  You can sit down (collapse) when you finish.

7.  Thinking you can drive home after the race.

8.  Not having a helper give you a change of clothes at 20 miles.

9.  Wearing too many clothes at the start of the race or a long run.  You do not get near as cold on trail runs as you do on the road.  The wind is not as much of a factor on trail runs.

10.  Not being able to swim.  If you can not swim, do not do trail runs.  Creeks rise in the winter.  Never hesitate when running through a stream if the temp is below 20 degrees.  You might wimp out.

11.  Not wearing an orange vest during hunting season.  I have had guns pointed at me during deer season.  We usually carry guns and shoot back.  A hunter will always shoot the guy in red tights first.