Darcie Murphy

Coaching and being coached should be an ongoing, give-and-take relationship. It can give back to everyone in ways far beyond planning workouts and executing a perfect race day. When we invest in each other as people first, there are no limits on the richness that may emerge.

It’s easy to get caught up in the excitement of race day, so one of the biggest things trail and ultrarunners can do is prepare themselves in advance for their race day needs, and shift their focus to resting, polishing mental strategies and getting to the line feeling organized, well-rested and confident in their planning and preparation.

While there is no single correct formula for mountain race preparation for athletes who have little or no access to outdoor hills and mountains in the winter, there are options for being reasonably prepared.

Recently, a friend and I went skiing in an area that was new to us. We didn’t have what we deemed significant objectives and I was anxious to test my lungs after an awful case of the flu. On the drive to the trailhead, steady winds were drifting snow across the road which meant this adventure would surely keep us on our toes.

Lotteries for some of the largest races have already been held and many of us are outlining plans for next year. This is an exciting time, but it’s also easy to commit to a big endeavor many months in the future. Here are a few considerations to help you maintain a high level of excitement and dedication from the moment you receive your official enrollment email to the time you cross the finish line(s).

Don’t miss the opportunities that fall brings. Being free from a formal training structure can be very liberating and should be unique to each athlete’s needs. Address areas that need attention, take the opportunity to connect with nature in ways that will be novel and revitalizing. Appreciate what your body has allowed you to do during the racing season but take the break you need.

As welcoming as the ultrarunning community is, there can still be a lot of intimidation related to the unknown for new-to-the-sport athletes. The following are a few specific tips for negotiating aid stations and may help you develop a successful race strategy come race day.

As we start to ramp up to race season, most trail and ultrarunners are increasing their training volume. Warm weather and long days beg for more time on the trails. This increased training load, in turn, can pose an increased risk of injury. Here are some helpful hints to stay injury-free for those who are new to the sport of trail and ultrarunning.

Engaging with a host of other runners and athletes seems especially relevant right now. Creating a network of others who share your passion is a worthwhile endeavor that will deepen your appreciation and experiences within sport and running. Let’s explore some ideas for creating your own community which may be especially helpful for athletes new to trail and ultrarunning or for those who’ve recently relocated to a new area.

Ultrarunners tend to be independent and self-sufficient. These characteristics allow us to climb over mountains, blaze cold pathways before dawn and problem solve along hundreds of miles of trails. While these autonomous attributes are commendable, there are far-reaching benefits to creating and nourishing a running community.

While running far, climbing mountains and moving for hours on end are keys to success for ultramarathons, we should not overlook the benefits of running faster as we traipse over the trails. There are basic drills and tactics which all trail and ultrarunners can deploy, even in the depths of winter, that have considerable benefits.

With a wise approach to layering, it’s possible to stay warm and dry and avoid concern for hypothermia or frostbite. Empower yourself to be confident, comfortable and safe in a wide range of weather conditions. Fine-tune your system using these basic suggestions as a starting point and test your layering tactics against whatever the elements deliver and enjoy what winter running has to offer.

The holidays are here. Is your wish list complete? For those of you who may be new to ultrarunning or are transitioning from a road background to the off-road scene, there are a few items that can help make the shift easier.