Answers to your questions and training tips from the top running experts
Q&A
ASK THE EXPERTS Email tr@ bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag
IAN SHARMAN
Four-time winner of the Leadville 100 and a successful coach. sharmanultra.com
DAVID TAYLOR
Fell running guide and coach who teaches navigation skills. fellrunningguide.co.uk
ISABEL ANDERSON
Sports dietician and passionate trail running enthusiast. Izzynutrition.co.uk
ROB HOBSON
Keen runner and registered nutritionist at Healthspan Elite healthspanelite.co.uk
COLIN DUFFIELD
Qualified coach and run leader with interest in off-road conditioning. togethertrail.co.uk
Q How can I predict my time for another distance?
Andy Harris, Aberdeen
A It’s relatively simple when it comes to the road. Do an internet search for “race time predictor” and you will find various online tools to help you.
You can enter your 5km time, for example, and see what you would likely run for the other most common distances.
Bear in mind that some runners are better suited to shorter distances and others to longer. Experience will tell which end of the scale you are so you can tweak the predictions accordingly.
However, when it comes to trail races, especially the hillier ones, it’s a little more complicated. As one of Britain’s most successful ultra runners, Ian Sharman, points out: “Each trail race has such different terrain to each other, so that comparisons are difficult. Changes in weather and inaccuracies in distances also make this tougher, as well as more of the outcome being related to execution, and not just fitness, than in shorter distances. So the best estimate for your finish time is by looking at a few years of previous results for your target race and seeing what time your usual relative position in the field (such as top 10%) would be equivalent to. Then adjust slightly based on how similar those previous races are to the target race – the less similar, the further down the field you’re likely to be.”
Of course, finish time is less important in trail races than in road running. For many runners, the longer you’re on the course, the better!
Q How can I do strength & conditioning at home?
Jill Jones, Doncaster
A Strength and conditioning is often overlooked by runners below elite level. Working on this area can you help you to both avoid injuries and become more efficient and thus faster.
While gyms can offer many advantages, there are plenty of options to avoid the often high fees by doing exercises at home.
Fell running guide and coach Dave Taylor says: “Because running involves pushing off
