DK Eyewitness - Run: Races and Trails Around the World

Heading up a mountain climb during the Ultra-Trail du Mont-Blanc in France

LEAVE NO TRACE

Responsible Running

Protect the environment by keeping to the trail and closing all gates behind you (especially if youre in an area with grazing animals). Always take your rubbish with you and carry a refillable water bottle, bladder or flask to avoid using single-use plastic bottles.

Clothing

Choose clothes made with materials like polyester, nylon and bamboo, which help wick moisture away from the body. Short- or long-sleeved tops can be worn year round, depending on the weather conditions, with warmer base layers added to the mix in winter. Weatherproof gloves, a hat and a lightweight jacket are also important in cold or wet weather. On the bottom half, most runners choose shorts or running tights, many of which include handy pockets or linings to securely hold a phone or keys. Socks, meanwhile, should be made from breathable, wicking fabrics to help prevent blisters.

Nutrition

While nutrition is highly personal, there are some general rules that most runners follow. Make sure to consume carbohydrates (such as toast or a banana) roughly 30-60 minutes before running. For longer runs or races, eat simple carbs like rice, bread or pasta the evening before, which will help keep you fuelled the next day. Avoid foods high in fibre and fat, and dishes with chilli; they can cause stomach problems.

For half marathon distances and longer, youll want to take in calories while you run: bananas, gels or energy drinks are most convenient. Water is also essential on most runs longer than 510 km (3.16.2 miles); add some electrolytes for longer distances or in warm weather. Its also a good idea to test out your food and drink regime before race day, to help avoid any issues with energy levels or your stomach.

RUNNING SAFETY

Safety on Longer Runs

Always take a mobile phone with you but dont rely on it for navigation.

Wear a running backpack filled with key kit like base layers, snacks and first aid supplies.

Stick to established routes that you can check in advance on platforms like Strava.

Take more food and water than you think youll need.

In remote areas, try to avoid running alone.

Training Plans

Training plans vary widely and should be tailored to your own experience and aims. Its crucial to give yourself enough time to train: most 5-km (3.1-mile) to half marathon plans suggest at least 10 weeks training, while marathons and ultras need roughly 1216 weeks or more. Some runners schedule shorter practice races a few weeks before their main race to help them tweak their training plans and to test out kit and nutrition. Supplementary training, such as strength work and yoga, is also key to help keep your muscles healthy, as is factoring in regular rest days to avoid burnout.