20131129 SCMP supplement - TRAILS

Friday, November 29, 2013

SPECIAL REPORT

TRAILS

Open season A guide to hiking and running in Hong Kong’s great outdoors

ALL THE GEAR YOU’LL EVER NEED: >PAGE 6

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SPECIAL REPORT

Start off on the

right foot

Thinking about going hiking or trail running? Before you begin, take some advice from the experts ......................................................

Jeanette Wang jeanette.wang@scmp.com Running may seem like a rather straightforward endeavour. But when you add rocks, roots, dirt, uneven terrain and stairs, your body gets challenged in many ways beyond road running.

“Trail running works on your strength, agility, co-ordination and balance,” says Emma Drake, a physiotherapist at Sports and Spinal Physiotherapy Centres and a local trail runner.

“The glutes [or buttock muscles] and calves tend to work heavily when trail running. Because of the constant directional changes, the body’s core muscles are constantly stimulated.

Trail running or hiking is a good form of cross-training and a nice complement to increasing fitness.”

Newbies to trail running or hiking – even if you’re an experienced road runner – may find the terrain a shock to the system at first.

“It takes way more concentration than road running,” says Eric LaHaie, a top local trail runner and managing director of Stack Asia Pacific. “The more focus and spatial awareness you have on the trails, the better trail runner you will become.”

Physically, you’ll find that five kilometres on a trail will take much more out of you than a Bowen

Hong Kong’s Michael Maddess stretches before setting off.

Photos: Paul Yeung

Road trot of the same distance.

Ascents don’t get you far (in distance), but can send your heart rate skyrocketing. Descents may seem like a chance for a breather, but the increased impact on the legs could make thigh muscles quiver very quickly.

“You don’t want to be counting kilometres with trail running,” says Michael Maddess, director of race organising company Action Asia Events and a top local trail runner.

“More experienced trail runners tend to see their training in terms of hours clocked or elevation gained.”

It doesn’t help that Hong Kong in general has more technical trails compared to Europe and North America, according to Maddess.

Instead of soft mountain trails and smooth switchbacks, Hong Kong trails tend to be built on the philosophy of the straightest line to the top (or bottom). Hence, there are lots of steep trails and, increasingly, cement staircases. The monsoon season also tends to erode the trails, creating more difficult terrain.

Although the undulating terrain may seem like an invitation for injury, Drake says trail running is actually kinder on your joints than paved roads. “To do trail running well, you have to run fairly light and take smaller steps – this style of running makes it easier on the joints,” she says.

LaHaie advises to try to run with at least one buddy on the trails, as you don’t want to find yourself caught > CONTINUED ON PAGE 4

SOUTH CHINA MORNING POST NOVEMBER 29, 2013

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SPECIAL REPORT human instinct to lean back, especially on a steep downhill run and when you’re afraid. “But as soon as your centre of gravity is back, there’s a certain catch up motion that throws you off,” says Maddess.

“You’ll be faster if you run with gravity.”

For super steep downhill sections, however, there may be a need to lean back slightly to gain control. Maddess shares a tip from New Zealand’s mountain running champion Jonathan Wyatt: “When you lose control on a downhill, jump as high as you can to regain control.”

Look ahead. “Before trying to go fast downhill, you first need to learn how to anticipate the changing terrain,” says Dumont. “For this, you must be able to see where to land far in advance, by looking three to five metres ahead.”

Familiarity with the course always helps, so if you’ve signed up for your first race, it’s best to head out to the race route for a couple of recce hikes.

Step suitably. On trail staircases, some people shuffle, others take

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out alone if you accidentally sprained your ankle or fell. Also, always bring your mobile phone and some money with you, as well as enough water.

“You don’t have to be really fit to hike or trail run,” says Drake. “You just have to choose your trail carefully.”

Some ideal beginner trails are those named as “Family Walks” and “Nature Trails” in the Agriculture, Fisheries and Conservation Department’s Enjoy Hiking website (www.hkwalkers.net) and phone app. The 50-kilometre Hong Kong Trail, stretching from The Peak to Big Wave Bay, is also suitable for newbies.

As for your first race, beginners are spoiled for choice with the expanding local race calendar.

Stone Tsang Siu-keung, a top local trail runner with The North Face team, advises beginning with a race distance as short as possible.

Also, beginners should consider picking a less difficult trail and with a good view, and getting some friends to join you.

“Shorter races mean less

front Use the ot o f e of th p on stee . s b m cli

But if you’re thinking of trying out some trails, it’s best to be equipped with some basic skills. Here, a trio of top local runners – Maddess, Tsang, and Clement Dumont of the HOKA/2XU team – share their tips.

GOING UPHILL

suffering. You’ll enjoy it more, and will be more likely to take part in other races. If your first race is too tough, you’ll quit. So aim to complete your first race comfortably,” says Tsang.

Action Asia Events offers a number of shorter distance races with generous time limits. For example, next weekend’s MSIG Lantau race, which starts and finishes at Auberge Hotel at Discovery Bay, offers distances of 14 kilometres, 27 kilometres and 50 kilometres.

“A 14 kilometre race is within reach for most hikers and runners,” says Maddess. “You could very well walk the whole thing.”

Once you get a few short distance races under your belt, you can slowly move up to longer distances and perhaps even that ultramarathon one day.

Relax. The going might get tough, but always aim to have your body and shoulders as relaxed as possible, says Tsang.

Lean forward slightly. “People tend to lean too far forward,” says Maddess.

“You’ll find that if you stand tall while going uphill, you’ll be able to lift your knee higher – and that’s a big advantage.” A simple test: stand straight and bring your knee up towards your chest, then do the same with your body leaning forward. You’ll find that if you stand tall, your knee can go higher. Keep your head up too, to take in as much oxygen as you can.

Step with your forefoot. The most efficient way to run uphill is to strike the ground with your forefoot, says Dumont, founder of Asia Trail magazine and also race

director of the TransLantau trail race.

“However, the calves work harder and get tired more rapidly,” he says.

“It is therefore good to run as far as you can on a climb during training.”

Beginners who don’t yet have the calf strength, however, should step from heels to toes, Maddess says. “This gives you more leverage to push off in the calf,” he says.

Don’t strain yourself. During a race, Dumont alternates between running and power-walking uphill, even though he has the physical ability to run the whole climb. “Trail is a lot about saving energy for what is coming next,” he says.

Train specifically. The only way you’re going to get better on uphills is to practise. Tsang suggests mixing it up: sprint intervals, each of two to four minutes long, for six to nine reps; a long constant uphill effort of 20 to 60 minutes in length; and indoor strength training for the calves, quadriceps, hamstrings and gluteus muscles.

GOING DOWNHILL Work with gravity. It may be

Looking ahead and adjusting your stride are key to downhill running.

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SPECIAL REPORT Clement Dumont uses his arms to balance himself on a downhill section.

Photo: Claus Rolff

two steps at a time, while some elite runners even triple-step.

On steep hills, Tsang says sidestepping is a good technique.

“When running downhill you must be comfortable and you must feel in control,” says Tsang.

Lowering your hips will improve your balance and control.

Dumont says double-stepping can be faster but it increases the stress on the muscles, so you need to train this technique. “For long distance events, it’s better to do one step at a time,” he says. “To improve your speed on stairs, the most important thing is to focus on the position of your foot on each step, then the pace will come naturally.”

Use your arms. “Spread your arms out like wings and use them for balance,” says Tsang.

PACING Start slowly. Maddess notes that many people tend to take off too fast at the gun and burn out far too early in a race. “There’s nothing wrong in starting slowly,” he says.

“With some of my personal best results, I didn’t think I was racing.

I took it easy for the first half and didn’t care who was ahead of me.

I kept my heart rate below threshold. Then in the second half, I found that I started passing people.”

If your first race is too tough, you’ll quit. So aim to complete your first race comfortably STONE TSANG (BELOW)

Conserve your energy. Even elite runners walk some of the steep parts of a race, says Dumont. Pushing too hard on the climbs will leave you empty and unable to set a good pace on flat sections. “It is a matter of energy efficiency,” he says. “When the trail becomes too steep, it is much more economical to power walk than keep running at a slow pace.”

Downhills are a good opportunity to gain – or lose – significant time, Dumont adds. “It is hard on the legs and pushing too hard downhill will leave you without energy for the subsequent climb,” he says.

Be flexible. You have to adapt your pace to the terrain and trail conditions, unlike in road running, where a constant pace is usually the goal. “I don’t have a fixed pacing for trail running,” says Tsang.

“If the trail condition is good, you can run faster. If it’s rocky, steep or technical, it’s quite difficult to keep to a pace and you must move slower.”

Maddess says that at the end of the day, common sense should prevail. “There’s a lot of science about pacing and running, but sometimes you can just throw it out the window and listen to your own body,” he says.

Check out scmp.com for a video of trail skills, a calendar of upcoming trail events and a shop listing of popular places to get trail gear in Hong Kong

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Worn to run What you wear and carry can have a huge impact on how you perform ......................................................

Jeanette Wang jeanette.wang@scmp.com Trail running is an uncomplicated activity, a philosophy largely inspired by the soul of the sport, which is all about nature and simplicity.

If you’re new to the trails, you could get by with your road running gear. But if you want to get the most out of the sport, it is recommended get some trail-specific gear.

With the trail-running industry growing, sports gear manufacturers are rolling out new products quicker

than a Krispy Kreme production line.

You could spend a fortune on your trail wardrobe.

But there are only two essential items, says Jeremy Ritcey, owner of Lantau Base Camp store at Mui Wo and a top local trail runner – trail shoes and a hydration pack.

The most important thing is to match your gear to the terrain, climate, and conditions, says Kami Semick, one of the world’s leading female trail runners who represents The North Face. Semick has several pairs of shoes and a hydration systems of varying capacities.

“For smoother trails in good condition, I will go for a lighter pair of shoes that have minimal tread,” says the American, who is based in Hong Kong. “A lightweight minimal hydration pack will work for shorter runs. But when I am running several hours and require extra gear, I carry a pack that has more capacity.”

TRAIL RUNNING SHOES The main difference between trail and road shoes is the former have a more grippy outsole, a hidden rock plate in the sole and a toe bumper to protect against rocks and other obstacles on the trail, says Ritcey. “The rubber compound on the outsole of road shoes is made of a harder compound, which means they last longer but don’t stick to the ground as well as the softer outsole

compound that trail shoes generally have,” he says.

The outsole’s tread pattern is the next consideration. Trail shoes tend to have a more aggressive tread, often with deeper lugs that cling onto grassy and muddy terrain.

But most of Hong Kong’s trails are a mix of dirt, exposed rock and paved paths. “So you don’t want anything with super big lugs, or it will be very slippery,” says Ritcey. Once you work out what sort of terrain you’ll spend the most time on, the next thing to consider, he says, is your body’s biomechanics and structure – that is, your running style and how much support and cushioning you need.

“People who slam their heels down when running need more cushioning,” he says. “And if you are slamming your heel, chances are you’re over-pronating, which means you may need more support.”

Pronation is the natural, inward roll of the foot when walking or running. When the heel contacts the ground, the

Consider the distance of the race, your physical ability, the weather conditions and how much you can carry ERIC LAHAIE

Clockwise from above: a range of trail running shoes; the Ultimate Direction race vest; a Raidlight backpack; Kami Semick; Jeremy Ritcey.

Photos: K.Y. Cheng

foot rolls inward to absorb shock and finally transfers weight to the ball of the foot as it prepares to push off.

With over-pronation, the foot rolls inwards excessively. To prevent injury and put the foot in the proper track, a more supportive shoe is typically recommended. These shoes usually have plastic inserts called medial posts in the sole to provide rigid support.

But there are many opinions on running shoes and running styles. Some people swear by minimalist featherweight shoes with wisp cushioning and barely-there outsoles. Others prefer the other extreme: specifically, a brand called HOKA that’s known for its super fat and plush cushioning.

“HOKA shoes are great for people who’ve suffered from lots of injuries in the past,” says Ritcey, “but they provide no ground feel at all. What

also scares me is they raise you so high off the ground that there’s a higher risk of ankle sprains.”

Between the two extremes are a multitude of shoes that cater to most trail runners. There is no right or wrong, only what’s best for your individual requirements.

Eric LaHaie, a top trail runner and managing director of Stack Asia Pacific, says it’s better to have a neutral shoe for trail running because pronation changes all the time on trail due to the uneven terrain. Also, the longer the race, the more cushioning you need.

For the upper shoe, LaHaie recommends one with technical

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SPECIAL REPORT

Clockwise from above: various hydration systems; energy gels and bars; running shorts.

uppers that doesn’t retain water.

“Look for something that drains and breathes well,” says Ritcey.

Trail running shoes should fit a half size bigger than your typical shoes, says LaHaie, because going downhill tends to smash your toes. “You can wear two pairs of socks for longer races – that gives you more cushioning and prevents your toes from being crushed,” he says.

Finally, don’t judge a shoe by its price. “A cheap shoe is not necessarily worse than a more expensive shoe,” says Ritcey.

HYDRATION PACKS Hydration is key to your success in finishing a trail race, says Clement Dumont, a top local trail runner with the HOKA/2XU team.

“Some runners prefer a waist pack that holds a bottle, while others a vest or backpack with a bladder.

The latter allows you to drink more often without effort, while bottles can be refilled faster at the aid stations,” he says. “You need to try both to decide which hydration system you prefer.”

Some of the popular brands of hydration packs include CamelBak,

Hydrapak, Mountain Hardwear, Nathan, Osprey, Raidlight, Salomon, The North Face, Ultimate Direction and UltrAspire. Each brand has models from minimalist handhelds to large capacity packs for long distance or multi-day events.

“Consider the distance of the race, your physical ability, the weather conditions and how much you can carry. It’s a matter of personal preference,” says LaHaie.

“Look at the pack design and accessibility of pockets. Ensure there’s nothing compressing on your diaphragm so that you can breathe better.”

Increasingly, brands are offering hydration vests in sizes so the bag fits snugly on the body. But Ritcey says some people don’t like the close fit of a vest and prefer to have a traditional hydration backpack. Such packs tend to be more affordable than vests, so are better if you’re starting out or on a budget.

LaHaie owns seven backpacks and five waist packs, but his preference is a waist pack that can hold one 750ml water bottle.

For short races, Dumont prefers to have a bladder with enough water to last the distance so he doesn’t need a refill stop. For a long distance race, he prefers a vest with bottle holders on the front straps to allow for different fluids (salty in one bottle and sweet in the other).

Ritcey likes to keep his hands free when running, and so avoids handheld hydration systems.

He prefers to use a waist pack that can hold one water bottle for shorter races that offer an aid station every hour. For longer races or races with fewer aid stations, he uses a vest with room for a bladder and snacks.

NICE TO HAVE Running tights: Whether long or short, they can help prevent chafing, which is a common problem among distance runners.

Lightweight packable jacket: to shield you from wind, rain and unpredictable mountain weather.

Multifunctional bandana: this long tube of cloth is highly versatile – put it on your head, around the arms or

use it to cover your neck on a cold day.

Sports nutrition: you can get by with normal food, but sport-specific nutrition in the form of bars, gels, tablets and powders tend to be more convenient and could be easier on the stomach.

Trekking poles: these could be a lifesaver up steep inclines and treacherous descents. But consider the trade off between the benefits and the hassle of carrying them.

GPS watch: great for tracking your route, distance, speed and elevation gain on the trails. But a free mobile phone app that uses your phone’s GPS, such as Strava, could work too.

Sports earphones: water-resistant ones if you can’t live without music.

Sunglasses: to protect the eyes from sunrays and dust.

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NOVEMBER 29, 2013 SOUTH CHINA MORNING POST