The Trail Runner's Companion: A Step-by-Step Guide to Trail Running and Racing, from 5Ks to Ultras

by Sarah Lavender Smith

The sport of trail running is booming as more runners seek more adventurous routes and a deeper connection with nature. Not only are runners taking to the trail, but a growing number are challenging themselves to go past the conventional 26.2-mile marathon point. The time is right for a book that covers everything a runner needs to safely and successfully run and race trails, from 5Ks to ultra distances. Like a trusted coach, The Trail Runner’s Companion offers an inspiring, practical, and goal-oriented approach to trail running and racing. Whether readers are looking to up their distance or tackle new terrain, they’ll find sophisticated, yet clear advice that boosts performance and enhances well-being. Along the way, they’ll techniques and must-have gearWhat to eat, drink, and think—before, during, and after any trail run How to develop mental tenacity and troubleshoot challenges on longer trail adventures Colorful commentary on the characters and culture that make the sport specialWith an engaging, encouraging voice, including tips and anecdotes from well-known names in the sport, The Trail Runner's Companion is the ultimate guide to achieving peak performance—and happiness— out on the trails. "Sarah Lavender Smith has long been one of trail running’s finest and most insightful writers, and her first book, The Trail Runner’s Companion, ties everything together for all trail runners, from newbies to veterans and all abilities in between. She expertly and empathetically describes how one should train, eat, drink, and think while becoming a trail runner. But perhaps most importantly of all, she tells us what it means to be a trail runner—why this journey, in her words, 'all the way up to the summit and back down,' is worth the effort. If you already are a trail runner, The Trail Runner’s Companion will make you want to become a better trail runner. If you aren’t yet a trail runner, The Trail Runner’s Companion will make you want to become one.” - John Trent, longtime ultrarunner, race director, Western States 100-Mile Endurance Run board member, and award-winning sportswriter"The Trail Runner's Companion is a must-have for all trail runners, both new and experienced. It brings a wealth of knowledge and entertaining stories to keep you engaged in the valuable content of the book. If only I had The Trail Runner's Companion to read before my first trail race, I could have avoided so many mistakes! I highly recommend it.” - Kaci Lickteig, 2016 UltraRunning Magazine UltraRunner of the Year and Western States 100-Mile Endurance Run champion

Genres: Nonfiction, Reference, Health, Outdoors

297 pages, Kindle Edition

Published June 1, 2017

Reviews

[Vianey H · Rating 4 out of 5]

Reading this book was humbling. In the end I imagined a pyramid. At the bottom is years of building up, practicing, all the small things an ultra runner does before their big race. The physical, mental and emotional daily, weekly, monthly and yearly practice leads to a successful race. And that is the tip of the pyramid. To show up, have fun in the pain that is part of ultras and finish!

I am glad I read this book. She covers so much and gives clear direction on all the “how to be prepared” based on her experience. But what I really enjoyed was when she shared her mantras and other mental strategies. As I read them, I realized these can be applied in all areas of life!

While this book popped my fantasy of “how hard can it be” thought. I am grateful that she wrote about the joy and love of running. And that being kind to yourself is critical along with a sense of humor. I don’t know if I will ever run an ultra. But I have the plan to build my foundation...and a book I can return to for valuable information.

[Prasad Kulkarni · Rating 5 out of 5]

A fantastic read for novice trail and ultra runners

I’m a novice ultra runner with aspirations to run trails and have been reading a lot of books on the subject. Must confess that my previous one was by Jason Koop which appealed to my engineering background where every small and big concept related to running had a scientific explanation, which was just great. And when I started Sarah’s book I thought I had made a mistake in buying this book but how wrong I was! This is a fabulous book for novices (I don’t know about the experienced runners) and I’m one hundred percent sure that I’m going back to first page and start reading it all over again!
I loved the conversational style of Sarah’s writing and also her personal stories in each chapter. Lots of photographs which were welcome since they gave a different perspective to someone staying in an Indian metro where closest trail is at many hour’s drive!
This book gives a good reference frame for starting my trail running ambition and will be a valuable resource that I would keep coming back to even after many years.

[Johan Langenhoven · Rating 4 out of 5]

This is a honest and practical guide to the sport of trail running. Although the subtitle says "from 5K to ultras", it has a very strong focus on ultra distance running. There are some anecdotes and stories, enough to make for interesting reading, but mostly it's packed with practical steps, lists and advice. Topics covered ranges from training to gear to race planning.
I read a lot of literature on running, and still learned a lot from Smith.

[Justin R. · Rating 5 out of 5]

Full of insight, from the smallest details on packing to the reasons why we run, Sarah Smith's thousands of miles on trails shine through. I appreciated how each chapter began with an explicit goal which is then addressed methodically, while the author's voice and anecdotes - sometimes hilarious - keeps the book engaging on a personal level. The assertions about things like nutrition are often backed up by references, and the editing, while imperfect, is good.

[Norma Caballero · Rating 5 out of 5]

I enjoyed this book from two perspectives, there are fun and interesting anecdotes and of course, a lot of advice for the trail runner. I like that it covers all kinds of topics. In some partes it made me feel in awe of all the amazing races out there and made me feel so little haha, I've only done one 50K, but on the other hand it made me realize that a bigger goal might not be too crazy :) I read it back to back but I think this is a book to use as a reference for specific topics as well.

[Conor O'Neill · Rating 5 out of 5]

A must-read if you are considering your first ultra

As someone planning his first 50k in the next few weeks, my only wish is that this book had come out sooner. It's jammed packed with useful practical down to earth advice and lots of good anecdotes. It'll be my handbook for attempting my first 50 miler in the next 12 months.

[CARLOS · Rating 5 out of 5]

Good guide and advice

Excellent book of tips, stories and training for a beginner like me in trail running. It’s good to read that even pro’s make mistakes and you can be prepared to mitigate them.

[Lisa · Rating 5 out of 5]

Your complete resource for running trails and ultras.

[Aja Marsh · Rating 5 out of 5]

i was really excited to spot this one at the library (ooh and written by a woman no less!) as i've been hoping to find a book about trail running and ultra running in a relatable/real way without trying to make it too spiritual. woohoo! great for beginners and experienced runners alike. managed to get a lot in, but in an approachable way. definitely a good reference. on the fence if i'll add it to my semi-permanent bookshelf, but psyched to know it's available at the library whenever i need it. :)

[Scott Kummer · Rating 5 out of 5]

This was a fantastic guide on trail and ultra running. The author does a fabulous job of thinking like a new runner. Most guides overlook this and can be intimidating to new folks who may not know the lingo. This would be the first thing I would direct someone to if they were interested in exploring the sport!

[Michel B. · Rating 5 out of 5]

Excellently written. Very good step by step manual. Disagreed with the nutrition section - but perhaps it's more a question of personal opinion..... overall well worth it, for those considering Ultra's.

[Vasudev · Rating 5 out of 5]

It's a good book for someone who is just getting into trail runming. Sarah covers all the basics and kept me engaged though out the book. However, if you are a seasoned trail runner, there aren't a whole lot of new things to learn.

[Wendy Wagner · Rating 5 out of 5]

I've read some other trail running guides, and they were ... fine. This one is great! From taking care of poop to putting together a first aid kit to fueling on a race, this book covers everything, and in a very entertaining way. Really inspiring and fun read!

[Steve Powell · Rating 5 out of 5]

The Trail Runner’s Companion is a fun, engaging, informative read. I learned a lot and enjoyed the stories and anecdotes that brought the lessons to life. It’s a book I imagine I will refer back to many times in the coming months and years.

[Jen · Rating 4 out of 5]

Good primer on trail running; if you are a seasoned runner (who has run marathons) a lot will be repetitive.

And this is a bone to pick with whomever chose the cover—this is a book written by a female runner—why is the cover a photo of a man??

[Monica Holmback · Rating 3 out of 5]

Overall ok, lots of good advice, author is a little too impressed with her own accomplishments.

[Meg · Rating 5 out of 5]

This is such a lovely book. It answers many of the questions I had about trail running, was very thorough, but easy to read. I recommend it!

[Claire · Rating 5 out of 5]

Very informative.

[Eric · Rating 4 out of 5]

Take what the trail gives you.

You are receiving a gift when you run trails.

[Nile · Rating 4 out of 5]

I thoroughly enjoyed reading this book. It is a great overview of everything from equipment and nutrition, to workouts and stretching, to personal story and passion for running trails, to etiquette and race strategy. Something for everyone right?

For me, I’ve been running road races and doing triathlons, but wanted to get into trail running safely for some longer distances. I found this very helpful. I think one of my biggest takeaways is that it is okay to “power hike” on the very steep inclines. It will work different muscles, keep your heart rate lower, and prevent killing your legs. Running on rolling hills on roads, walking on an uphill seemed like a failure moment. I was humbled by some steep climbs on the trail and this part of the book helped me strategize for this better.

[Robin · Rating 4 out of 5]

Good information. Mostly things I've figured out on my own or from articles and podcasts, but a nice comprehensive summary. I found Chapter 5 especially helpful with info on strength / injury prevention workouts.