DOs and DONTs of Trail Running

Ellen Miller

Whose idea was it to start on the steep hill?

Racers make their way through Vail's Back Bowls on The Grand Traverse trail.

A racer wraps up her run at Eagle's Nest.

Champion Cindy O'Neill breaks through the finish of the 10K at 10,000 feet.

After slogging my way through the local trail running series' 10K at 10,000 feet last year, I thought I'd throw a list of guidelines together for fellow unseasoned runners. The local trail-running series, operated by the Vail Recreation District, is a fantastic way to bond with other health-minded individuals, get your heart rate up, and get a new perspective of Vail's world-class trails and views.

Here are a few nuggets of wisdom I gained from my trail-racing experience.

DO

* Train. You must run regularly leading up to this kind of race AND run at altitude. Running at 10,000 feet feels a lot different than running at 8,000 feet.

* Get up early. Loosen up before race time. You don't want to wait until you're on the course to gain consciousness.

* Eat something substantial for breakfast. Eggs on toast work well.

* Pace yourself ... Especially if it's a steep uphill start. Don't blow up early.

* Bring your Ipod and listen to something hard, fast and inspiring.

* Throw a cup of water in your face at the mid-way aid station. Rise and shine!

DONT

* Eat too soon before the race. Give your breakfast a good hour to digest

* Hold it if you have to use the bathroom. Take care of this before race time

* Start at the front of the pack if you're not a pro. You'll be totally demoralized by the way everyone blows past you and you'll need 20 minutes to recover from going out too hard.

* Drag your feet, especially on the downhill. Face plants hurt.

* Over or under-dress. Check the weather forecast before race time.

* Sit down after the race. Walk it out and stretch for at least 10 minutes.

For all the details and a schedule of local trail races, check out the Vail Rec Site.