Rate of Elevation Change (REC) for Trail Runners
Description
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Summary
Jessie initially sought help for plantar fascia pain and successfully recovered. She then trained for a 50K race, but experienced IT band pain during the race. Upon review, Matthew and Jessie discovered that her training lacked exposure to the type of terrain she would encounter in the race.
The rate of elevation change is crucial in avoiding injury and improving performance in ultra trail races. Exposure to trails with the desired elevation profile is also important for recovery from injuries. Training on trails that mimic the race's elevation profile is essential.
Two-thirds of training runs should be on trails with a similar rate of elevation change. Strategic decision-making and scheduling are necessary to ensure adequate training on appropriate trails.
Takeaways
- Training on trails that mimic the race's elevation profile is crucial for avoiding injury and improving performance in ultra trail races.
- Two-thirds of training runs should be on trails with a similar rate of elevation change as the race.
- Exposure to trails with the desired elevation profile is important for recovery from injuries.
- Strategic decision-making and scheduling are necessary to ensure adequate training on appropriate trails.
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