This 5 week course is for female beginner trail runners only!! If you have never ran a trail in your life, great! If you are an experienced hiker and have dabbled in trail running but want to learn more, perfect! The clinics are setup to be about 20% lecture and 80% running and skill work on the trail. We will start with only 1-2 miles the first session and will build up to a 5 mile trail run/hike by the end of the five weeks! Pre-requisites: You must be able to run/walk 2 miles (on a flat road course). You don’t have to be fast, we just want to know that you have a base level of fitness. Trail running is a little more demanding then road running, a 2 mile trail run is equivalent to a 3+ mile road run! Don't let this intimidate you...everyone that comes to this course will be sucessful because I am here to help you be YOUR best self...this is recreation for beginners and is intended to be fun and challenging at the same time.
A quick note about what type of pace to expect on these runs: The best part about trail running is that you don’t have to be fast! In fact, power hiking is a big part of trail running and in many cases encouraged while on a trail run. We will accommodate for all levels of fitness/experience while on the runs, these are clinics meant for learning and fun, not to be a race! Expect the average pace to be comfortable (we will be hiking most of the steep hills and running/power hiking the rest!)
◾Warm-up drills ◾Running form analysis/proper trail running biomechanics ◾How to pace yourself on the trail ◾Safety on the trails: how to handle wildlife (snakes, coyotes, mountain lions) and other trail users (bikes, horses, etc) ◾How to conquer the uphills and manage steep downhills and technical sections safely ◾Where to find the best trails for starting out (we will provide you with a handout with the best apps, websites and trail guides) ◾How to handle adverse conditions on the trail or weather: snow, mud, ice, creeks, thunderstorms, etc. ◾Exercises you should be doing at home to prevent injury ◾What you should be doing off the trail to train (cross training, strength training exercises, stretching) ◾What to bring/best shoes/gear, etc Includes: – Post session recap emails and handouts – Access to the private BUL Facebook training group for the duration of the course. This is where we will post updates and share useful articles, workouts and videos. This will also serve as a community where you can talk, share stories, experiences, tips and meet other women to go on some trail runs with!
July 13th, 2019 is the start date for the first course.
Class #1: Hill work + conditioning for trail running – Learn proper athletic warm-up (including running form drills) and basic injury prevention exercises for the feet, ankles and lower legs so that you can run strong and injury free in your training and on relay day!! – Do hill repeats, learning the proper form and techniques for running both up and downhill – Run/hike 1-2 miles on Choctaw Creek Park paved and wooded trails.
Class #2: Wildlife and trail safety talk We will run/hike 2-3 miles followed by a talk on trail etiquette, sustainability and wildlife (like what to do if you see a rattlesnake, coyote, stray dog or mountain lion on the trail) and staying safe on the trails.
Class #3: Conquering technical terrain + gear clinic. We will do a 3 mile run/hike at Lake Thunderbird, learning techniques and practicing running on steep, technical terrain. l will provide a gear clinic to discuss the best footwear, shoe fit, socks, other apparel and gear necessary for your training for your new favorite hobby + techniques and special apparel and gear for running in mud, across water, sand and rocks!
Class #4: Night running! Learn the ins and outs of running at night. I will be leading this special clinic covering: What you need, how to use your headlamp, and a 3-4 mile run practicing how to manage the objects on and off the trail when everything looks so foreign in the dark!
Class #5: Graduation run! We will discuss your goals and how you will use what you've learned to start adventuring. Then we will run/hike 4-5 miles at Lake Thunderbird trails (or Turkey Mountain in Tulsa if the majority group wants to do this), where we put everything we learned together with some climbing and technical terrain! We will also end the run with a little celebration surprise!!!
The courses will be held at the Choctaw Creek Park and primarily Lake Thunderbird trails but we could go to Lake Draper Trails or even venture out to Tulsa to the Turkey Mountain trails depending on the group's wishes.
***FREE*** This first 5 week course is free. You are going to get the experience and knowledge of my several years of trail and error in the woods. If you are sick, out of town or just have to miss a clinic, don’t worry! You can jump in one of our other courses to make up any classes that you missed. The plan is to offer the courses throughout the summer and fall season. You are getting the benefit of small group coaching for a fraction of the cost (clinic size is limited to 10 participants) and will be given information, handouts and/or exercises/workouts after every session to do at home.
This is a 6 week program for women only! This is a course for any woman that has even the slightest interest in moving your body outdoors on the trails. Being outdoors in nature is a passion of mine and I want to offer a course that will provide experience, increase your confidence and instill basic exercise skills to help you get from the couch to the trails for exploration and avdenture. We will focus on power hiking skills, functional strengthing exercises, learn about wildlife and more. By the end of the program you will be ready to test your hikng endurance on the trails!!
▪ Basic stregthing exercises ▪ Basics of hiking trails ▪ Trail ediquette ▪ Safety on the trails: how to handle wildlife (snakes, coyotes, mountain lions) and other trail users (bikes, horses, etc) ▪ What you should be doing off the trail to train (cross training, strength training exercises, stretching) ◾What to bring/best shoes/gear, etc Includes: – Post session recap emails and handouts – Access to the private BUL Facebook training group for the duration of the course. This is where we will post updates and share useful articles, workouts and videos. This will also serve as a community where you can talk, share stories, experiences, tips and meet other women on our monthly women’s trail hiking group adventures!
Session #1: - Perfecting our hiking skills + Gear and nutritian for trail hiking talk - Techniques/form for steep hills, breathing, where to look, etc
Session #2: - Fitness for trail hiking - Exercises trail hikers should be doing (we will go through one set of the entire workout which will take 20-30 mins) - What to do between sessions - Start of easy intervals for 1-2 miles power hiking/walk (10-20 second power hike, 1-2 minute walk)
Session #3: - Handling steeper, technical terrain - More work on power hiking + learning your footing on the downhills - 2 miles of no timing intervals but learning to use the terrain as a natural indicator for your pacing (hike the hills, power hike the flats, focus on footing for downhill) ...all the while we can't forget to stop and explore!!
Session #4: - Wildlife + safety talk - Longer intervals for 2.5 miles (30 second power hike, 90 sec walk)
Session #5: Today is all about endurance. We will talk about mental strategies, how to deal with not being motivated, tired, side cramps, heat and other elements. We will discuss what to bring on a longer hikes. We will be out for time, not distance today (ideally 60-75 minutes on the trail outside of the talk).
Session #6 Adventure day!: Pull it all together for a longer distance trail adventure. We will take our time to soak in the scenery and put together everything we've been working so hard on, its all about the journey!
Trails I'm considering for this program are Lake Thunderbird trails, Choctaw Creek Park trails and possibly Turkey Mountain trails in Tulsa. Trails will all depend on weather and accessability.
The cost is only $99 for this 6 week program. You will be paying for a focused program to provide you the tools needed to start focusing on your fitness and health by combining outdoor fun and comraderie with other women. If you are sick, out of town or just have to miss a clinic, don’t worry! You can jump in one of our other courses to make up any classes that you missed. The plan is to offer the courses throughout the summer and fall season.You are getting the benefit of small group coaching for a fraction of the cost (clinic size is limited to 10 participants) and will be given information, handouts and/or exercises/workouts after every session to do at home.
1. Don’t be too upright
2. Relax your upper body
3. No vertical displacement: Imagine you are running with a ceiling right above your head, don’t hit that ceiling! When running, we want all of our energy going forwards and not lost to vertical movement.
4. Don't Give Up!
5. Increase your turn-over: Count how many times your feet hit the ground in 1 minute. Shoot for 180 steps per minute.
Sally McRae on Intagram @yellowrunner
Candice Burt on Instagram @runcandicerun
Katie Arnold on Instagram @katiearnold
Danelle Prewett on Instagram @wildandwhole
Justin "Magic" Gallegos- on Instagram @zoommagic
A Trail Runners Guide to Mountain Lion Encounters by Liza Howard
The Real Pheidippides Story by Dean Karnzes
3-4 sets each
25 sit ups
25 reverse crunches
1 minute plank
1 minute L side plank
1 minute R side plank
1 minute straight of burpees
1 minute recovery
repeat for 15 minutes
*count your total number of burpees each time for fitness reference
-Prep your meals to reduce the chances of making poor and unhealthy choices
-Eat clean and avoid eating out of boxes when possible
-Keep it 80/20...80% healthy choices and 20% fun foods
-10 push ups 8x/daily for 5 days a week
-30sec-1min plank 8x/daily for 5 days a week
This doesn't have to be done consecutively, each set just needs to be done within 24hrs for 30 days
My goal is to lead weekend adventures for trail running and hiking/back packing expiditions. These weekends will include a training program and plenty of time to prepare physically and logistically.
I don't have anything scheduled however I am looking at the following locations:
-Mowdy Mustang Ranch
-Wichita Mountains Wildlife Reserve
-Big Cedar Cabins near Ouachita Mountains
-Devil's Den in Arkansas
I will start hosting monthly group hikes starting this fall...Stay tuned!!!
Fun!! Camaraderie! Practicing skills learned in training and building confidence to keep adventuring together or solo.