Preparing for the Diablo Trails Challenge 50k, Part II

During my freshman year at college, my roommate and I realized that we were inspired to work out more if we told people we were in training. It suddenly elevated the seriousness of our efforts. Most friends accepted our word, but every so often someone would ask what we were training for.

Our answer? We didn’t know.

We were just training to get ready for whatever might come our way. And so we continued training. Training for life, you might say. But we didn't have a plan.

Today, I’m actually training for something specific, the Diablo Trails Challenge 50k. As mentioned in my , I am new to trail running and this will be my first endurance race. Luckily for this thirty-one year old (and many of our readers), it is not too late to begin this sport. Endurance athletes peak much later in life, as compared with most other sports. And it is an easy sport to get into. Trail running does not require a great deal of financial commitment nor a high skill level. If you can walk, you’re halfway there!

In an effort to help you with your training - whether it’s for the Diablo Trails Challenge 50k, a race against your friend, or some unknown adventure (aka life) - here are six things that I have learned in my own training.

1. Keep It Simple
Trail running has a very low barrier-to-entry. Meaning, you don’t need a lot to start doing it. Primarily, you need trails and running shoes. The former is easy (you live near Mount Diablo), and the latter is something most people have already. While you’re starting out, don’t stress out about the latest performance clothing, training technology, diet fad, or exotic super food. As soon as it becomes difficult to run, it won’t be as fun and you’ll stop doing it. Enjoy the inherent simplicity of this sport.

2. Maintain a Journal
I like to think that I run three times a week during the weekdays, but my running log shows that I tend to run only twice. A daily journal is your best way to measure your actual training against your goals. Record your mileage or time spent running - either is an adequate metric, as long as you stick with one.  The format is inconsequential as long as you use it! I use Google Docs because it’s free and I can access it everywhere, so I can update my log even if I do a run that is away from home. My online spreadsheet is a weekly log, with my intended mileage on one side, and my actual on the other. Some people include their food intake, physical and mental state, weather, and more.

3. Cross Train
In order to prepare for a running race, a proper amount of training miles needs to be banked. However, it is possible over-work your running muscles. It’s also likely you’ll get mentally burnt-out. To avoid these issues, it helps to do other athletic activities in between your trail runs. The options are nearly endless - cycling, hiking, yoga, jump rope, rowing, skiing, and so on. The point is to strengthen your other muscles, particularly your heart, and work your lungs. And when you do another sport, write it down in your journal. It’s part of your training!

4. Find Out What Works For You
I need to run first thing in the morning. If I don’t run early, then I tend not to run at all. I also am not disciplined enough to run on my own, so I am very thankful to my wife for being such a dependable running partner. But that’s me. What works for you? Do you like consistency or do you need to change it up every week? Run alone, with a partner, or a group? Listen to music? Figure it out now and go with it!

5. Find Out What Doesn’t Work For You
This is the corollary of the above point. If something doesn’t work for you, change it now! Run out of energy mid-run? Eat a piece of fruit before you start. Shoes give you blisters? Put some duct-tape on the usual hotspot before the run. If you get bored, invite a friend who can make good conversation, or bring your iPod with your favorite music and podcasts. If something is restricting you from enjoying your run, then fix it immediately. It might take some experimentation to find out what works better.

6. Eat Well
Food is your source of energy, so it’s vital that you understand what helps you perform better. This applies to whatever food you intake before, during and after the run. This is such a crucial determinant in how you feel. In general, my advice would be less processed food, to be replaced with more fruits, vegetables and nuts. You don’t have to go out and buy performance bars and gels. Simple, basic real foods are all you need to feel your best.  

I’d love to hear your training tips! Please post them below in the comments.  

[Danny Milks is a writer for Backpacking Light Magazine and blogs at Trek Together. This is the second article in a series about racing the Diablo Trails Challenge 50k. to learn what inspired his trail running. The next article will discuss trail running gear and clothing. ]