Intro to Trail Running with VPO Vernon/Abbotsford & Bush Babes and Bros

Essential Gear

Trail Shoes

Above all, choose a trail running shoe that is COMFORTABLE and FITS correctly
Fitting points:
- Toes should not hit the end of the shoe
- Heel should not slip up (test this by bending your knees while standing)
- Shoe should have enough room for your toes to splay (spread)

Trail shoes usually have deeper lugs, are often stiffer, and are usually made of a water-resistant material to shed dirt and moisture (they are not always waterproof though). If you are in a pinch, you can use your street shoes, but be cautious on technical, muddy, or wet terrain!

Socks

High quality running socks are a MUST (avoid cotton socks)
Choose a running specific sock, usually made of wool, polyester, or nylon

Sports Bra

Make sure it is properly fitted and supportive
- BUSH BABE PRO TIP: when trying on the sports bra in the fitting room, jump up and down in place
  to see how supportive it is

Safety Gear

Bear Spray

Always carry bear spray in the backcountry. This is less important on park trails within town, but often still recommended. There are many ways to carry bear spray, including in the chest pocket of a running vest or using a SCAT belt.

Medical Card

Carry a laminated card with your medical information (Personal Health Number, special health conditions and allergies) and emergency contact information

Whistle

Can be used to call to other people when you need help or used to scare potentially dangerous animals.

Water & Food

Carry water and drink small sips throughout your run. A good rule of thumb to start with is about 200 ml for every 20 minutes of running. This requirement will be higher in the heat, and vary runner to runner.

Prior to running, a quick high-carbohydrate snack can help boost your energy. Fruit is a great option here because it is high in water and digested easily (e.g. half a banana or a handful of berries)

Learning to Run

A few things to remember:

START SLOW. There is no amount of training we can do today, that outdoes consistent training over the next week.

Try not to let your ego get the best of you. Listen to your body, and remember why you are running in the first place.

Intro to Trail Running Training Plan

Start every session with a 8-12 minute Warm-Up (walking, lunges, calf raises, squats, jump rope, etc.)

End every session with a 8-12 minute Cool Down (walking, stretching)

Training Cycle #1

Week 1: x3 sessions of walk/run (30s/3:30)

Run for 30 seconds. Walk for 3 minutes 30 seconds. Repeat for 8-10 rounds

Week 2: x3 sessions of walk/run (45s/3:15)

Run for 45 seconds. Walk for 3 minutes 15 seconds. Repeat for 8-10 rounds

Week 3: x3 sessions of walk/run (1:00/3:00)

Run for 60 seconds. Walk for 3 minutes. Repeat for 8-10 rounds

Week 4: Deload Week x3 sessions of walk/run 30s/3:30)

Run for 30 seconds. Walk for 3 minutes 30 seconds. Repeat for 8-10 rounds.

Training Cycle #2

Week 1: x3 sessions of walk/run (1:15/2:45)

Increase your running time by 15 seconds each week using the same pattern as the previous week. When you reach week 4, repeat your Week 1 instructions for a DELOAD WEEK to maximize your recovery.

Great Places to Start in the Vernon & Abbotsford

Abbotsford/Fraser Valley

Matsqui Trail
Clayburn Creek Park
Bateman Park

Vernon/North Okanagan

Grey Canal Trails
- Blue Jay Sub

Kal Park
Okanagan Rail Trail