Gold Rush 50k Ultra Resources
Rules of the
Ultra 101: The Basics
Just like running on roads, there are rules to running on trails. California has a plethora of beautiful trails, most of which are multi-use. On any given run, you may see other runners, hikers, mountain bikers and equestrians. In order for everyone to enjoy the trails safely we need to yield to other trail users when appropriate. Runners yield to horses and bikes yield to runners and horses. When you are approaching a horse from front or behind announce yourself so the rider and horse have enough time to pull off the trail if there is room. Slowdown and pass when it is safe.
Top ten Ultra-Runner must haves:
- It’s recommended that each runner carry a water bottle while out for a run. Depending on the terrain a run might take longer than you think.
- Don’t worry too much about the pace. Let the trail dictate your effort. Hike the steep climbs and run the flats and downhills.
- If the trails are really dusty or sandy, trail gaiters help to keep things from getting into your shoes.
- A hat or visor for protection from the sun.
- It’s easy to get caught up in the scenery on the trails. Don’t forget to keep an eye out for all the rocks and roots!
- You’ll most likely be a bit dirty after a run on the trails (that’s part of the fun!), so bringing wet wipes is helpful afterwards.
- Body Glide
- Tecnu for after the run, poison oak is common on trails in our area.
- Bring a smile for every mile and you are bound to have a great time!
Top ten things every trail runner must know:
- Podcast Part 1
- Part 2
- Part 3
Podcasts graciously provided by Trail Runner Nation.
Candice Burt: The Every Person’s Guide to Trail Running Lingo
“Coming up behind you!” Whether in a race or out on a training run it is always polite it announce when you are coming up on another runner and ask if you wish to pass. Either an “On your left.” or “When there’s a good chance do you mind if I slip by?” Conversely, if you notice someone is coming up fast or if there is a conga line behind you (three or more people) it is polite to ask, “Would you like to pass?” When it is safe, step off the trail and let the runner(s) pass.
- Alex Varner: Making the Jump to the Next Distance
- David Horton: Professor of Ultrarunning
- Sunny Blende: Carb Burning vs. Fat Burning
- Dr. Phil Maffetone: Eat to Win with Dr. Phil Maffetone
- Sunny Blende: Fueling for your first Ultra