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How To
Mountain running, here in the Northeastern US, is often on uneven glaciated terrain with steep ascents and gnarly descents.
We recommend using trekking poles for all mountain running. They allow the runner to elevate the heart rate, access
the upper body for strength training, and provide faster climbs and descents. Use the poles on ascents by keeping them close
to the body and strike next to the feet, angling the poles so that you are pushing backward allowing the poles to pass to
the rear of the body while releasing the grip slightly when they are behind. On the descents, use the poles as two additional
"feet", much like a mountain goat does, Reaching forward to plant the poles for additional support. Be light with
your foot placement and do not over commit (be ready to lift feet if there is a problem with footing). Keep a forward body
lead, using the body's core muscles to stabilize you. You can bounce off trees and rocks in this manner. we recommend
the Leki Titanium poles or the Black Diamond ovalized poles. Do not use the shock absorbtion feature, as this diminishes your
feel for the terrain. The carbide tips dig into all terrain, including slab granite and road surfaces. Be sure to relax the
grip when not stomping on the poles, which are quite strong. Avoid carbon fiber poles, which although light, tend to break
under extreme conditions. The new carbon Z-poles are light and responsive and collapse easily for running on easy terrain-~$150
from EMS
Equipment
Shoes
We have tested a variety of trail shoes, and have found the following ones appropriate for extreme
off road running, in terms of durability and overall performance. Shoes should be lower to the ground than road shoes, have
excellent traction on slabs, muddy and wet conditions, and have reasonable cushioning for longer runs.
Adidas
Response Trail- For all Conditions
Adidas SupernovaRiot- For all Conditions
Teva X1 and X1 Control-
For Shorter Runs-Excellent Traction
New Balance- 800- Where rock protection is not a significant factor
North Face Rucky Chucky- A bit stiff, but good on descents
Saucony Labyrinth- Overall great with side
edge traction
Merrill Overdrive- Excellent traction , with gaiter feature- Sole at heel tends to separate Nike
Tupu- Wonderful shoe, no longer available
Brooks Cascadia- Good for dry conditions
Golite- All styles.
A bit clunky, especially on roads, but effective on muddy and off-trail situations
Montrail Streak- Effective
and sticky with good flexibility and great underfoot protection. Barefoot/minimalistic shoes Merrill-
Trail Glove-Nice feel but with rounded heel-careful New Balance Minimus Trail-Nice Transition
from regular shoes Vibram Five Fingers Treksport- Closest to barefoot but with good traction Clothing
We us the CWX tights and shorts on all runs. They provide support for the leg muscles and allow faster drainage
of lactic acid from the legs
We use Eastern Mountain Techwick Sports tops and Railrider Eco tops for all runs
as the undergarments. EMS also makes an excellent Techwick underwear brief.
For rainy conditions, we use an EMS
Gore-Tex light top.
For wind, we use the North Face Amp Hybrid Jacket
For eye protection, we use
the Oakley Hydrophobic sunglasses in the persimmon tint. These are the only ones which shed sweat and rain.
Gloves-
We use the Yellow and Black Brooks ones with traction grips for the poles. (The ones which have a magnetic connection.)
Socks- We like the cushioning and durability of the Thor-Lo trail socks. Injinji socks fro Vibram Five Fingers shoes
Navigation and Heart Monitors- We've found the Garmin Forerunner 305 to be the best. It reads Heart Rate, Pace,
speed and distance as well as time elapsed and laps and is the only one which works well under deep pine needle cover.
Packs- We use the Camelback Octane with better opening and detachable tubes with a flowmeter to tell how much you
have used and include bear spray, a first aid kit, a titanium leatherman tool, a Silva Orienteering Compass, a space blanket,
a Black Diamond Ion Headlamp, a Buf headgear item and an emergency fire starter. We carry an additional wind top.
Food and Drink-In the Camelback reservoir, we use plain water,with camelback elixer for electrolyte replacement and
supplement this with clif shot gel packs as necessary.
Body Care
Our team does a full body shave to prevent tick infestation and for ease of massage. We use Barbasol shaving cream and
the Gillette Fusion razor with excellent results. Cocoa butter body cream helps to avoid abrasion in all areas. For tick
and insect prevention we use Australian Tea Tree Oil on the lower legs.
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