2022 Uwharrie Gold Rush 50k Champion
Published by Craig Corti on 6/4/2023
1). Understand that your pace will be slower than road running. Walk when you need to.
Having run for many years, I understood this tip conceptually and had experienced the change of pace many times when exploring local trails. However, I truly began to understand how much patience trail running required when I decided to pursue my first ultramarathon.
I began training for the October 2022 race in early March 2022, and really started integrating longer trail runs during the summer months. I was surprised by how beneficial walking was.
Here is my advice:
Use your time on the trail to escape the hustle and bustle of daily life. I encourage you to avoid tracking speed on your watch. I know it's hard, but you'll have to trust me.
Soaking in the natural environment, running on soft surface, and relaxing the mind can play just as much of a role in your development as clipping off speedy miles on the road or track.
In this fast pace world it's important more than ever to appreciate the whole experience - regardless of speed.
2). Keep your body hydrated and properly fueled
Trail running is a different beast, so it's especially important to prepare yourself physically for the adventure so you can have a positive and safe experience. Even if the run is short, hydrate with electrolytes and make sure you have enough fuel (calories) in your system.
You might burn more calories while trail running than you would while road running. Although not always the case, it's important to keep this possibility top of mind before you hit the trail.
Just as you might bring a snack while hiking, plan to carry a granola bar or two on your next outing. It certainly propelled me to finish many 15+ mile trail runs!
3). Stay engaged and lift those knees!
At some point during a trail run, fatigue will start to creep up on ya. Rocks and roots like to join the party too!
To the best of your ability, stay focused on where you are stepping and engage your glutes and hip flexors to lift those knees with enough clearance to avoid those pesky obstacles.
I personally struggle with this one especially when I am passing people and saying "Hi". All too many times I have glanced up for a second, lost focus, and went crashing to the ground after stubbing my toe on a root. If this happens, try to tuck and roll. Landing with extended arms can put your wrists in jeopardy.
4). Walk. Walk?! WALK the uphills and run the downhills/flats.
Quick story if you don't believe the power of walking.
I crossed the finish line of the the 2022 Uwharrie Gold Rush 50k ultramarathon in first place while setting a new and current (at the time of this post) course record.
The best ultramarathon runners on this planet will walk during select points during their races.
I took my first walk break no more than 3 miles into that 31 mile race. I walked one of the first steep hills on the course more quickly than some of the other competitors were running!
Conserve your energy and keep the heart rate lower by power walking on the hills. Try to run smoothly on the downhills and flat terrain.
Final thoughts:
1). Slow down and enjoy the trail.
2). Prepare physically with proper hydration and fuel.
3). Stay mentally engaged and fall gracefully.
4). WALK (don't walk too slowly, but do walk when you need to).
Stay Engaged. Stay youthful. Walk.
-Craig Corti, Old-Timer Mindset
1). Understand that your pace will be slower than road running. Walk when you need to.
Having run for many years, I understood this tip conceptually and had experienced the change of pace many times when exploring local trails. However, I truly began to understand how much patience trail running required when I decided to pursue my first ultramarathon.
I began training for the October 2022 race in early March 2022, and really started integrating longer trail runs during the summer months. I was surprised by how beneficial walking was.
Here is my advice:
Use your time on the trail to escape the hustle and bustle of daily life. I encourage you to avoid tracking speed on your watch. I know it's hard, but you'll have to trust me.
Soaking in the natural environment, running on soft surface, and relaxing the mind can play just as much of a role in your development as clipping off speedy miles on the road or track.
In this fast pace world it's important more than ever to appreciate the whole experience - regardless of speed.
2). Keep your body hydrated and properly fueled
Trail running is a different beast, so it's especially important to prepare yourself physically for the adventure so you can have a positive and safe experience. Even if the run is short, hydrate with electrolytes and make sure you have enough fuel (calories) in your system.
You might burn more calories while trail running than you would while road running. Although not always the case, it's important to keep this possibility top of mind before you hit the trail.
Just as you might bring a snack while hiking, plan to carry a granola bar or two on your next outing. It certainly propelled me to finish many 15+ mile trail runs!
3). Stay engaged and lift those knees!
At some point during a trail run, fatigue will start to creep up on ya. Rocks and roots like to join the party too!
To the best of your ability, stay focused on where you are stepping and engage your glutes and hip flexors to lift those knees with enough clearance to avoid those pesky obstacles.
I personally struggle with this one especially when I am passing people and saying "Hi". All too many times I have glanced up for a second, lost focus, and went crashing to the ground after stubbing my toe on a root. If this happens, try to tuck and roll. Landing with extended arms can put your wrists in jeopardy.
4). Walk. Walk?! WALK the uphills and run the downhills/flats.
Quick story if you don't believe the power of walking.
I crossed the finish line of the the 2022 Uwharrie Gold Rush 50k ultramarathon in first place while setting a new and current (at the time of this post) course record.
The best ultramarathon runners on this planet will walk during select points during their races.
I took my first walk break no more than 3 miles into that 31 mile race. I walked one of the first steep hills on the course more quickly than some of the other competitors were running!
Conserve your energy and keep the heart rate lower by power walking on the hills. Try to run smoothly on the downhills and flat terrain.
Final thoughts:
1). Slow down and enjoy the trail.
2). Prepare physically with proper hydration and fuel.
3). Stay mentally engaged and fall gracefully.
4). WALK (don't walk too slowly, but do walk when you need to).
Stay Engaged. Stay youthful. Walk.
-Craig Corti, Old-Timer Mindset
