Blog - Recovering Decathlete

Ultras and Vegans

by Tyler Simpson on May 17, 2023 category Training Reflections

One of these things has a tendency to lead to the other, which is something I’m realizing the more I learn. From what I remember, I was first properly introduced to both ultras and vegan (I prefer plant-based) eating through Rich Roll’s book entitled “Finding Ultra“. It is an autobiography of his life, and a book that I listened to as an audiobook while training for one of first marathons. Rich is the narrator of the book, and while I wasn’t a huge fan of how he was reading, the story is pretty amazing and informative.

As a middle-aged overweight lawyer, Rich found himself on the brink of a heart attack, which was jarring for a number of reasons. The main reason being that he was the father of young children, and also because he was a very competitive former division one swimmer who had let himself go pretty dramatically. In his “rebirth” after hitting very close to rock bottom, he became an ultra endurance athlete and vegan and has since inspired thousands (if not millions) with his story and incredible podcast. I would firmly count myself as someone who has been notably impacted by his influence.

I have been vaguely familiar with both ultras and vegan eating for a while, but in the past few years I have gradually grown to be very intrigued by them – almost in equal parts. I have watched countless YouTube videos about ultra races, many by the very talented filmmaker Billy Yang. Additionally I have read a decent amount of articles and books, that talk predominantly about ultra running but also reference plant-based eating often. I have also been drawn to podcasts that interview incredibly talented endurance athletes that include Kilian Jornet and Courtney Dauwalter – to name some of the best to ever do it.

With about the same level of interest, I’ve also read, watched and listened to countless pieces of information about the power and benefits of plant-based eating. My wife and I have changed a lot of what we consume, and even picked up a few cookbooks that feature exclusively plant-based meals. Recently I watched a documentary called The Game Changers that I had heard mentioned a number of times. It was as good as referenced, and incredibly compelling.

This post is going to feel more like a journal entry to myself, and possibly the final push I need to enter both the world of ultras and plant-based eating more deliberately. Time will tell. I have at least one ambitious goal in the next year and a half, and that feels like a solid target.

Sources of Inspiration

There have been a host of data points that continue to drive me towards what feels like an inevitable point of running ultra(s) and eating mostly (if not exclusively) plant-based. I’ve done my best to compile the various buckets that have provided me with compelling information in one or both of these areas.

Books

Ok… so looking back at my book journal (yes I keep track of the books I read) it appears that I actually read “Born to Run” by Chris McDougall well before “Finding Ultra”. If you haven’t read McDougall’s book, I think there is an incredibly high probability that you have heard of it before – especially if you are actually reading this blog. It’s a pretty legendary book in the running world, and one that had a tremendous effect on the running industry. In the book, there are mentions of multiple predominant ultra runners and centers on an entire tribe of indigenous runners in Mexico that have become infamous. At the time, I wasn’t thinking about running long distances, and more compelled with what a great story it was.

The next book that started to open my eyes to running ultras was David Goggins book “Can’t Hurt Me“. Goggins has become a pretty polarizing figure, and people who are familiar with him tend to either roll their eyes or over-quote him (primarily the former). He is a fascinating individual, and someone who has done some absolutely incredible things in his life, but I generally find him too hard to relate to. I have heard others refer to him as a masochist, but in talking with them I realize that they haven’t spent much time actually listening to him for more than a few sound bites (hint: life lesson there). What I have learned is that his primary focus is pushing himself as far as he possibly can and entering the “dark matter” of the psyche, with the goal of figuring out how to navigate it. I find it to be fascinating, and also hard to fully relate to…

More recently I read “Eat & Run” by Scott Jurek and am closing in on the end of “The Rise of the Ultra Runners” by Adharanand Finn. Jurek’s book is similar to Rich Roll’s and one that I enjoyed just as much, if not more. Jurek is a legendary ultra runner, with one of his many feats being a 7 year win streak of the Western States 100 mile trail race. He too became a plant-based athlete and the book ends each chapter with a recipe for you to try – I thought it was a great and interesting addition. Finn’s book details his own personal journey of competing in multiple ultras, in part as he was a writer who wanted to learn more about the ins and outs of the runners themselves. While the majority of the book is about the intrigue of running ultras, he too points out the prevalence of vegan runners.

Videos

I lost count of the number of YouTube videos I’ve seen of various runners and various races, but there have been many. By Billy Yang, Rich Roll and others, I have watched ones (all linked) about Kilian, Anton Krupicka, Courtney Dauwalter, Zach Miller, Francois D’Haene, Jim Walmsley and many others. One of the best films I’ve seen is about the 2010 Western States called Unbreakable. If you are even remotely interested in the sport of ultra running or like great stories, I recommend watching any of the videos I’ve linked here. I’d be remiss not to mention one of my favorites: Beau Miles – you can read my entire post about him here.

Podcasts

The vast majority of podcast episodes that I’ve listened to on one or both of these topics have been through the Rich Roll Podcast. Being a plant-based endurance athlete himself, Rich attracts (primarily) similarly-minded guests and conducts long-form interviews on various aspects of wellness. One notable episode that blends both of these is with Harvey Lewis. One reason this sticks out to me is that Harvey is not a professional athlete, but instead a high school teacher in Ohio. In addition to teaching, he regularly runs (and often wins) ultras, some of which are more than 300 miles long. Instead of spending his “work day” training, he utilizes time outside of his teaching career to get his miles in. He often utilizes a “run-mute” to and from work instead of biking or driving. Harvey has also been plant-based for many years.

I’ve consumed many other episodes, some of which are interviews with incredible athletes, and others are with well known plant-based guests. Due to the long-form nature of the conversations, the depth and knowledge is outstanding, and so packed with information that I have often listened to the same episodes multiple times.

Why the intrigue?

If you’re still here reading, you are probably wondering what the point of this all might be… I’m not really entirely sure either, but I’ve been very intrigued by the prospects of both ultra running and plant-based eating for a little while now. For starters, every thing I’ve ever read, listened to or watched has incredibly compelling evidence about the physical and health benefits of following a plant-based diet. Contrary to a lot of what is out there, they point to evidence that proves that humans were designed to predominantly eat plants. Much of what I have learned points to the clear harm that eating meat has on our internal systems, in particular the heart.

I’ve heard time and again about people who had significant medical diagnoses (cancer, auto-immune diseases, eczema, etc.) that were cured in relatively short order after switching to a plant-based diet. It’s hard not to be fully compelled to make the shift, but for some reason I’ve waffled. Part of it may be that I don’t (currently and thankfully) have any medical conditions that compel me to action, and also the concern about completely cutting out all meat and dairy is daunting. We’ve made many small switches (i.e. oatmilk, adding smoothies, etc.) but haven’t fully pulled the trigger.

What I’ve recently been reading, in particular with Scott Jurek’s story, is the incredible recovery of plant-based athletes from hard runs and injuries, especially with inflammation. That is definitely a strong appeal, because I want to be able to continue to push my body hard and not be hampered by inadequate recovery. This becomes increasingly more important as I think about running a 100 mile ultra next fall (did I just write that?). It’s no wonder there are so many plant-based endurance athletes popping up.

On the ultra side, the appeal seems more obvious to me, with the predominant driver to see how I will respond when I’m pushed beyond my perceived breaking point(s). I’m very drawn to the notion of planned discomfort and how that prepares us for unplanned discomfort. If I’m able to manage my mind and my body when I’m the one pushing it well past my comfort zone, then in theory I’ll be that much more prepared if and when I’m ever brought there against my will. I’ve been able to complete marathons (7 and counting) but I’m very intrigued by how I would handle 50k, 50 miles and 100 miles. A big challenge for me is going to be the time it takes to train (I just need to get more disciplined) and training smart to stay injury-free. I know it’s possible, and I think I know what I need to do. I pray to God that I something external doesn’t motivate me more than I can motivate myself…

Rapid Fire Running Memoir Reviews

by Tyler Simpson on Apr 25, 2023 category Book Reviews

Like running, reading is one of my favorite activities, and I try to get in at least 15 minutes each day. My books of choice tend to be something informative or inspirational, but I’ve been known to dabble outside of those lines occasionally. I have no idea how many books I’ve read in my adult life, but I would venture it’s in the hundreds. It wasn’t until 2017 that I started tracking the books I read each year and writing the start and end dates on the inside cover (of the books I own) so I can refer back once I’m fully senile (I’m currently at about 50%).

For the past few years, I’ve cycled in quite a few memoirs about running, and have three short ones to highlight below. Each of these books interested me for different reasons, and they are all quick reads. None of the three authors are professional runners, and they are quite a diverse crew from very different backgrounds, countries and lifestyles. While I wouldn’t say any of these books are fantastic, they were all interesting and I didn’t feel like I wasted my time in reading them.

“The Runner” by Markus Torgeby

It took me 8 days to read this 179 pager by and about Markus Torgeby, a Swedish man who moved into the forest at 20 years old. He lived in a tent in the woods for four years and basically ran to get everywhere, taking odd jobs here and there to make ends meet. The book starts during his youth, and carries you into his early adulthood to where he is today.

There are multiple aspects to his story, flowing through his competitive running years, a mother with Multiple Sclerosis, training in Tanzania and ultimately settling down with a family. It was an interesting look inside a life lived in a very different part of the world, and it had some inspirational aspects – notably him living completely unplugged from the modern world and being immersed in nature. I can’t say that there is anything that I will be doing differently in my own life as a result of reading this book, but it was a quick and enjoyable read nevertheless.

“Spirit Run” by Noé Álvarez

It took me 14 days to get through this 215 page memoir from 2020, and I had similar take aways from “The Runner”. The author is the son of working-class Mexican immigrants and spent his upbringing in the Pacific Northwest of the United States. He was driven by the desire to escape the same fate as his parents, whose lives were centered around their work in fruit-packing plants.

After receiving a full scholarship to a local college, Noé struggles with the coursework and decides to drop out and join a group trip called the Peace and Dignity Journeys. It is a relay-run of sorts that starts in Canada and ends in Mexico, covering 6,000 miles through North America. The goal of the run is one of healing for Indigenous Peoples, and is inspired by a prophecy to unite Native people after centuries of colonization.

The book is primarily a diary of Noé’s, chronicling the many challenges that he encounters along the incredibly demanding trip. His many reflections are interesting to read and the journey itself seems amazing and wildly difficult – if not outright dangerous. I won’t tell you how far he makes it, so you’ll have to read it yourself. Another quick, easy and enjoyable read, that ends with him settling in the Boston area – how about that!

“What I Talk About When I Talk About Running” by Haruki Murakami

Prior to getting the book, I had heard it referenced a few times in various podcasts. I learned that Haruki is a successful author originally from Japan, and this book was a somewhat well known commentary on his many years of running. Due to hearing about this book a few times, I had high hopes that it was going to be stellar. On the cover, Sports Illustrated was quoted as calling it “A brilliant meditation”. Maybe it’s because I don’t (yet??) meditate, but I was a bit let down by the book, after the bit of hype.

I think I was mostly into it because he lived in Cambridge, MA for large parts of the book, and referenced areas that I have been many times and could relate to. Other than that, it somewhat meandered through various parts of his life, including random runs and races that he did throughout his adulthood. There was one moment that I laughed out loud, which was about his solo run in the reverse route of the original marathon in Greece. The temperature during the run was excruciating and he had dreams about how amazing something would taste after he finished the run. In response he had the fantastic line of “nothing in the real world is a beautiful as the illusions of a person about to lose consciousness.” I thought it was a hell of a line, but otherwise just casually enjoyed the 174-page book and finished it in 10 days.

I wouldn’t dissuade someone from reading the book, but also wouldn’t heavily promote it as an excellent read. It would be a good choice for someone who wants a memoir that is easy to read and chronicles a person’s commitment and discipline to running.

Coming Up

I’ll continue to throw together some simple reviews, along with (possibly) some more in depth take-aways from books that have a big impact on me. I just finished an incredible book about the Ice Man, and will likely put together some reflections from that and things that I’ve started doing differently. Stay tuned for more and please let me know your thoughts!

Beau Miles – The Backyard Adventurer

by Tyler Simpson on Apr 1, 2023 category Influencers

I imagine that to many of you, the name Beau Miles may not be unfamiliar. For those who have heard of him, and especially if you have watched any of his videos, there is a very high likelihood that he has left an impression on you. He’s a charismatic Aussie storyteller who makes incredible videos that are both very enjoyable and provide a healthy dose of inspiration – at least, that is true for me.

I was first introduced to Beau through his video about running a marathon, one mile every hour. The general synopsis is that he challenges himself to run one mile at the beginning of each hour (he does a 5k to start), and in between running, he tackles all sorts of random projects that he’s wanted to do for a while, but hasn’t. Before starting out, he creates his list of things to do (most of which take between 15-45 minutes, and then crosses them off afterwards). Some of the items he tackles are planting trees, hanging pictures, making a table, fixing shoes, and many more. The video is incredibly motivating, and I’ve even flirted with the idea myself – but as of this writing, I have not made any real attempts.

He has a host of other videos about various adventures, and they include fantastic videography and great narration by Beau himself. A self-dubbed Backyard Adventurer, his chronicles are all things that are all accessible from his backyard, and his no-frills and educational approach are well worthy of a watch. Some of the more enjoyable videos include walking 90km (just shy of 60 miles) to work, kayaking to work (over the course of 4 days) and eating nothing but canned beans for 40 days. He also has a whole series about repurposing “junk” (a huge theme throughout his videos) to make such things as an office, a cabin and a paddle.

It’s hard to pin down what I appreciate most about Beau, but I can comfortably say I would be thrilled to have a friend like him in my life. He seems incredibly down to earth, adventurous, caring, thoughtful and shockingly resourceful. There is an abundance of knowledge that he possesses and an incredible mindset, that has compelled me to think differently about many things, and to think about emulating the joy that he appears to embody.

My Junk Cabin

One thing that I HAVE actually done that was inspired by Beau was to make my own version of a shed from (mostly) repurposed wood and materials that I was able to find. I did have to buy the interior framing, but otherwise virtually everything else is repurposed. It’s pretty noticeable that Beau’s “Junk Cabin” is truly from all sorts of different pieces of wood, and mine would be much harder to tell. I was fortunate to have access to a good amount of extra siding that was left over from previous construction projects, which helps to disguise my cabin from the truth. It was the second cabin/shed/structure that I have made, but there was something a little extra special about the aspect of reusing material instead of just buying all new stuff.

Backyard Adventurer

While I have not yet read his book, I think I’ve watched all of his videos (a few times over). His initial videos feature an incredible sea kayaking trip around the southern tip of Africa, which feels inaccessible for a number of reasons. From there, the majority of his videos are in his home country of Australia and have grown to be even more local to the area around his town. He talks about this progression in his videos, and about how shift from looking for local adventures instead of thinking he has to travel around the world to accomplish them. A largely relatable part of Beau’s story is that he is married with two young children and is not jet-setting around doing things that are not accessible to the vast majority of people.

The current series that he has been releasing is called the 12 Days of Newness, where in he does 12 new things that he has never done before. Once again there is a wild range of first-time experiences from getting a haircut at a barbershop to kayaking in the snow. It continues his theme of focusing on local things that are accessible, with a goal of reflecting on the experience, and taking on a new “challenge”. If you are motivated, he has published 11 out of the 12 videos as of this post, so you can catch up before the final one airs!

His videos, outlook on life and sense of adventure are very refreshing and have absolutely created a stir in me to think differently about my own experiences and doing more than I think I can. He seems driven from a very genuine and positive place, and is clearly on to something special. I am incredibly inspired by his way of living and his ability to see the value in other people’s junk.

This is cool and all, but what does it have to do with running?

You know… that’s a great question you’ve asked. I’ve mentioned a few of Beau’s videos that feature him running around in various places, and what I really enjoy about them is that it changes the focus of the run. Beau uses running as the outlet to do some adventurous escapades. Whether he is running across the Australian Alps, along an old train line or in the mountains in search of a friend’s lost wallet, he’s not focused on any of the typical metrics. It’s not about going his pace, elevation or setting any type of personal record, but rather about being outside and having fun. That aspect of running is enormously appealing to me, and one that I don’t see often enough.

Final Sentiments

If you have found yourself looking for a greater sense of adventure or love beautiful cinematography or are interested in sustainability, then I highly recommend checking out Beau’s channel. If you like one of his videos, you will like them all. There are similar themes that thread through all of his content, but they each feel fresh and authentic. While there are so many wonderful videos of his (which are also relatively short) my favorite may be about his wheelbarrow walk with his daughter. It’s so simple and lovely and beautiful, and I can almost guarantee it will be worth a watch.

How do you carry your stuff?

by Tyler Simpson on Mar 15, 2023 category Carriers, Product Reviews

This was a BIG nut for me to crack early on, and I’m in the process of fine-tuning. The question of “how should I carry my stuff?” was one I frequently asked other runners. The most common answers were some form of, “do what works best for you”. Never satisfied with those answers, I again scoured the internet for articles, tips, tricks and product reviews to try and find the best solution to my predicament.

When considering my options, the biggest challenge that I encounter is what to use in the warmer weather months. When it’s cold outside, you often have an outer layer, long tights or pants with pockets. It’s easy to stash your phone, keys and gels into your pockets when you have a few to choose from. The trick is when you are trying to wear as little as legally possible, and have no room to spare.

I have found a handful of general options that runners can consider: arm bands, handhelds, running belts, “training bra”, waist bands or running packs (either on the back or around the waist). A few friends of mine choose none of these options and instead go along their intended route beforehand and stash water bottles or fuel in various bushes. That felt like a lot of extra work, so instead I decided to spend a lot of time and a decent amount of money trying various forms of carrying contraptions. Here’s my take on the options out there and what I currently utilize.

Arm Bands

Arm bands have been around for quite a while. My first memory of them was when the iPod first came out, and they were portable hands-free holders. I’m dating myself here, but the precursor to that were the (cutting edge skip-free) discman players with the hand strap. I was gifted arm bands a few times and tried them out but never enjoyed the experience. Despite my incredibly muscular arms, the bands would slip down after a short period of time and become quite uncomfortable. Or I would have to tighten them to the point it would cut off blood flow. The other issue I had with them is that the thin rubber guard for the face of the phone always fogged up and wouldn’t recognize my attempts to touch the screen. My overall opinion on the arm bands is not favorable. But if others like them, then party on!

Handhelds

When I officially started my first marathon training cycle, this felt like obvious choice. I bought the first option I saw by the brand Nathan, which had a hard plastic bottle (8oz) with a little mini backpack on it. The mini pack served a double purpose as a place to put some gels and the strap that helped making holding the bottle easier. Overall it worked ok, but the bottle was heavy enough to be noticeable and as I started drinking my way through the water, it sloshed around constantly as I was running.

After learning that I didn’t love the sloshing, I “invested” in a collapsible 12oz bottle and holder from Camelbak. It could hold a little more water and didn’t slosh but the weight in one hand got to be a bit annoying, even with switching hands back and forth. The other part was that because it collapsed, it quickly lost any semblance of form and felt like I was running around with a large wet noodle that was flopping around. I tried one more time and got a 8.5oz collapsible bottle from Osprey (Duro handheld) before deciding it was time to try something else.

Running Belts

The next progression in my journey was to get a running belt that had places to carry water bottles. I found a reasonably priced one on amazon with spots to hold two 8oz hard plastic bottles and a pouch big enough for a phone. The belt was much more substantial than my first two products, and I felt like Batman strapping on a utility belt. The neoprene material plus 16 ounces of water plus my cell phone was enough weight for the belt to be much more noticeable than I wanted. As a result of the weight, I also had to really crank it tight so it would not fall down or move all over. My last and final beef with the belt is that the water bottles were a pain in the arse to get back into the holders, and I had to stop every time I needed to return them into the holsters.

In addition to the superhero belt, I’ve tried two or three different types of the low profile gel/phone/key running belts that are very lightweight and made from a very stretchy material. The nice thing about them is that they are hardly noticeable, but the challenge is that it can really only fit on thing. They also aren’t very durable, due to the stress on the zipper. I will still bust one that I got free from Lululemon on days that I only need to carry my phone, but otherwise they are in my bin of random running gear.

Fanny Packs

When I’m talking about fanny packs, it’s more about the style factor and how they are worn. I’ve liked the look and idea of wearing them cross-body and over the shoulder. The reason they have been around for so long, is because they are functional and can carry a decent amount of things. I picked up a really good quality one from the Pioneers, but again found it to bounce around too much on either my waist, my chest or my back. I love the quality of it and have used it a number of times, just not for running anything over a mile or two.

Using fanny pack while carrying a child during a Turkey Trot

I gave it a go one more time after seeing a Janji Sling Bag which I knew I could repurpose for a variety of things. I’ve used it while traveling and at times, when I’m out and about at work during the camp season. What I like about the Janji bag is that there a few different ways you can wear it comfortably and it can carry A TON of stuff. There is a short video on the hyperlink that shows all the things that can fit in it.

“Training Bra”

If you’ve done any independent looking into this topic before, you may have seen the FreeTrain running vest. The ads for it look awesome, and it provides a completely hands free option to carry your phone, without it slapping into your waist on every step. It was a little more than I wanted to spend (~$30) but it seemed like the next best thing. When it arrived, I realized it was one size fits all, and had no way of adjusting the shoulders or waist/ribs. I’m not a huge guy, and it was pretty tight (around my ribs in particular). I decided to give it a try for one of our group long runs and was pretty immediately (and justifiably) asked why I was wearing a training bra. I’m no slouch when it comes to giving or receiving barbs, and had to admit that it looked pretty ridiculous. The other big problem was the responsiveness of the phone inside the holder (similar to the foggy arm band). I wore it maybe a dozen times before realizing that I needed to make another deposit into the bin of no return.

Running Waist Packs

Confident that I’d figured out the best option for training and racing, I went for gold and snagged an Osprey Duro Solo waist pack. This pack had all the major functions that I was looking for: water bottle holder (that was easy to take out and put back), phone holder and pocket for gels. Naturally it was on the bulkier side, but was very well made and didn’t bounce much. After my brutal first major marathon in Chicago, I decided to use this for NYC. It allowed me to avoid the majority of the water stops (aka mosh pits) and comfortably carry my gels and phone. I ended up using this again for the Boston Marathon but was still looking for something a little more comfortable and a little less bulky.

Waist Bands

With my borderline obsession to find the perfect pack, and my growing interest in learning as much as I could about distance running, I stumbled across a bunch of really great videos by this runner/film-maker called Billy Yang. He has a ton of amazing videos (movies really) on YouTube and I noticed that he was wearing a waist band for his runs, even for some of his ultra races. Side note: an ultra is any distance over a marathon (26.2 miles). I was watching one of Billy’s videos about his favorite running gear and he had his running band on the list!

There are more than a few companies that make something similar, but I decided to go with Billy’s recommendation and get one by Naked. I was impressed by the storage capacity that he referenced in the video, in particular that he often uses it alone when running ultras. At this point I was willing to give anything a try and so I picked one up (the sizing is a little funky, so make sure to really look at it before picking your size). I have had it for almost a year now, and absolutely love it. It’s very comfortable, very high quality and can comfortably carry a ton of things. It’s my go-to accessory for about 95% of my runs, including races.

Wearing my Naked waist band at the Philly Marathon

Running Back Packs

I can’t remember exactly when I got my first running pack, but I vaguely remember getting a really good deal on a Camelbak bag at Marshalls or Sierra Trading Post. It was purchased some time during my training cycle for (or what was supposed to be) for the 2020 Boston Marathon. I had worn it a few times on longer training days, but felt like a bit of a hardo. What finally made me put it aside was during a 20 mile run where my chest and ribs were quite sore as a result of the continual banging of the water bottles. I had been feeling the soreness, but it wasn’t until I refilled the bottles at the halfway point that I realized that they were the source of the pain.

I have since upgraded my running vests and picked up two different sized ones from Osprey – the Duro 6 and Duro 15. They are both excellent, and have tons of storage and reservoirs to carry a sufficient amount of water (1.5L and 2.5L). When I have needed a pack (typically longer cold-weather trail runs), the Duro 6 has been my go-to. I picked up the larger Duro 15 for much longer trail runs and as a lighter day pack for quicker paced hiking.

The Osprey Duro 15 doing right by me on an 18 mile solo trail run in the White Mountains

My Current Favorite

Drum roll please….. if you’ve made it this far, you probably aren’t surprised to learn that the running band and Osprey back packs are my go-tos. The running band is coming with me virtually every time, but there is no substitute for a pack when you have a need to either add or remove any layers. Essentially, what is most important is what works for everyone individually, but the inspiration to write this came from the constant questions I hear on this topic. Hopefully you use my trials and errors to help inform your decision-making process, but either way there is no universally wrong option. Thanks for tuning in again and carry on! See what I did there? 🙂

It’s all about the shoes

by Tyler Simpson on Feb 25, 2023 category Footwear, Tips From An Amateur

Mostly current rotation, with new ones in the back and a pair of retired shoes in the middle

I’ve been a “shoe guy” for a long time. Or at least since the start of High School. I personally can’t stand the term “sneakerhead” because people overuse that term and I’m way too old to use it. When I got to High School, I started to really get into shoes, and once I started working, it was over. I would spend at least half of my paychecks on shoes and remember getting into “disagreements” with my mother about how I was spending my money. My trump card was always, “well I could be spending it on drugs”, and that tended to give me the “W”.

I was mostly interested in shoes for the style, and any performance-related shoes I was getting on the discount racks. I had the backwards mindset of “why spend a lot of money on shoes I’m going to beat up?” As I’ve matured to an otherworldly degree, I have realized that companies often make performance shoes more expensive because (you guessed it) they are better quality. Revelation to my brain.

Even though I ran track throughout college, all of my shoes (trainers and spikes) were provided by the team. I never gave much thought to what I was wearing, and definitely felt like I’d made it because I was being given “free” shoes whenever I needed them. One reason I was interested in the decathlon was because that qualified for a few more event-specific spikes. It wasn’t until after about a 12 year hiatus from running that I started doing some research about running shoes and learned A TON about the differences.

There are many things to learn about and consider with running shoes. My goal is to give you my idiots guide to understanding the different aspects of shoe buying to be aware of. After all, I am firmly planted in the amateur category (at best) but I have spent a lot time researching and talking to former trackmates in the running shoe industry and I have learned a decent amount. The following information is in no particular order.

Stack height

You have likely seen this more than you have heard about it, but the general thing to know about stack height is that it is the amount of cushioning that is in the sole of the shoe. A brand that is known for having a higher than average stack height is Hoka. Hoka has become very popular in the last few years, even for non-runners. A big reason for their popularity is that their shoes are wildly comfortable and provide a lot of cushioning underfoot. I know a few runners that were previously unable to run due to various injuries and pains that have been able to run again with Hokas. I had a pair of Hoka Speedgoats that I grew to love, but they felt very “tippy” at first. It took me a while to get comfortable running in them.

Note the difference in height between the shoes

The most common reason that I’ve heard of against wearing shoes with a lot of cushioning is that it can actually weaken your foot muscles. When this happens, your likelihood of a foot injury can increase, so you will want to compensate to help prevent that. One easy way to do that is to walk around your house barefoot as much as possible. One other downside to having high-cushioned shoes is that the tread typically wears out quite quickly. I had a pair of On Cloudmonsters (pictured above and below) that started to show a good bit of wear after only 50 miles. Ideally you want to see more rubber on the soles to help prevent this.

There is a notable difference in the amount of rubber underfoot – both have similar mileage

Wearing a shoe with a higher stack height can be very beneficial to runners who are doing longer efforts. You tend to see a lot more people wearing these types of shoes in ultras (anything over marathon distance). After being on your feet for 3+ hours, it can be much more manageable if your feet have more protection. Other than that, I haven’t heard a compelling reason to get a higher stack shoe.

Drop

If you have started looking into running shoes more thoroughly, you have likely heard a shoe described by its “drop”. The easiest way to understand drop is that it is the difference in the height between the heel and the toe. Most shoes that I’ve seen have somewhere between a 4-10mm difference (always shorter in the front). There are a few brands that focus on having a “zero drop” which ultimately means the sole is flat.

From everything I’ve read, the reason the heels are generally higher is to help protect your feet from heel striking. Heel striking is very common, and happens when a runner’s heel is the first point of contact when running. It’s not the ideal position for your feet (from an injury-prevention and running efficiency standpoint), and shoe manufacturers try to help. Zero drop shoes are becoming more popular, with brands like Altra leading the way. If you read up on these shoes, the general recommendation is not to jump into a zero drop shoe too quickly. Due to having less protection in the heel, you really want to be landing closer to your toes, otherwise you can increase your chances of injury.

Toe box

The toe box is referring to the front of the shoe, where your toes are. Some brands are known for a narrower toe box, but there are more brands doing the opposite. Research is showing that the more movement your toes have, the better. If your toes are too cramped, it’s never a good thing and can (again) increase your chances of injury. Altra is also leading the pack by having a wider toe box than most of the other brands.

Carbon plate

The carbon fiber plates have been much more common in the last few years. Don’t quote me on this, but I’m fairly certain Nike was the first to mass produce a shoe with a carbon fiber plate in the sole. Now almost every major shoe brand has something similar in their racing shoes. The basic benefit of the carbon plate is that it helps propel you forward, which reduces your effort and lowers your time (Nike’s 4% shoes were billed to take 4% off your race times). I remember getting my first pair of shoes with a carbon plate and there was a notable difference in feel and took a little while getting used to.

In my experience there are a few things to consider about the carbon plated shoes. First is that they don’t really do anything for you when you are running at an “easy effort”. They actually feel quite unstable at slower speeds. The real apparent difference is when you are running at faster speeds, and they do feel like they are propelling you forward. The second consideration is that they actually beat your feet up quite a bit and the general guidance is that they are not a daily trainer. Lastly is that the carbon fiber doesn’t generally last as long, so don’t expect to be able to get the 300-500 miles that most shoes advertise.

Lugs

The lugs on the bottom of your shoes are more specific to trail running shoes, but are important nonetheless. If you’ve seen a pair of trail runners, one of the first things you will notice is that the tread underneath is much more aggressive. There are knobs sticking out all along the bottom of the shoe, which are very important for grip and stability off-road. Not all trail shoes are alike, and shoes with longer lugs are made for more technical terrain. Those shoes will be better on challenging trails, but will not transition as well to the road.

Gore-tex

I’m sure most people have heard the term gore-tex before, but if you somehow have not, it is a material that is known for being waterproof. It is pretty much the industry standard in waterproofing, and found in all the high quality rain and snow gear on the market. Given that running is a year-round activity and often done in rain or snow, there are a number of shoes with a gore-tex option. While these shoes will do a great job of keeping moisture out, the opposite is also true. They are not nearly as breathable, so the inside of the shoe will trap your foot sweat inside. While that is far from being a reason to avoid them, it’s definitely worth considering prior to purchase. If you think you will be running in wet environments regularly then it is likely a worthwhile investment. Otherwise, it’s ok to have wet feet once in a while.

Brands

There are a lot of shoe brands in the running market, and you’ve probably heard of most of them. All the biggest brands make running shoes, and there are a number of other brands that tend to focus primarily on running. Asics, Saucony and Brooks come to mind but there are plenty of others (some of which I mentioned earlier). Your best bet is to head down to a specialty running store and try out a few different options. Many of these smaller stores also have these incredible machines that can analyze your feet for any consideration. For context, if you are looking for a high quality running shoe, you should plan on paying between $125-150 (sometimes more, sometimes less). Once you know what brands and models you like, you can often find good deals at various online stores. I don’t think I’ve ever paid full-price for a running shoe.

Usage

As you get more into running and training for various races, you may find that not all running shoes are created for the same purpose. They are obviously all for running, but there are actually a few different types of runs that you might find yourself on.

Tempo/Speed

For improving your speed, you will likely want to incorporate tempo runs into your mix. These involve periods of running at faster paces, even if they are broken up into intervals. For this type of running, you will look for a bit more of an aggressive shoe that is built specifically for speed.

Long runs

When training for longer races, the long run is a staple in the mix and is often done at a slower (or conversational) pace. The point of these runs is to build up your endurance and spend more time on your feet, so that your body gets conditioned for running longer. Shoes for these efforts are often a little more cushioned (think stack height). I’ve made the mistake of doing long runs in a tempo shoe and have felt it afterwards. It’s not to say that it isn’t doable, it just may hurt a little more during and after your runs.

Racing

This gets a little more granular because many brands make different racing shoes for different events. The shorter the distance, the more aggressive the shoe. A racing shoe is generally going to be notably lighter than a training shoe and this is where you will see the carbon fiber plates. It is far from a requirement to get a racing shoe, but they can make a recognizable difference once you start trying out different shoes. Bear in mind they do tend to be more expensive…

New Balance RC Elite – my race shoe for the past 2 years

Trails

Trail shoes are an entirely different breed and have a few key differences from road shoes. There are three primary things that I’ve seen. A reinforced toe box for protection against rocks and roots, a firm sole (also for protection) and aggressive, rubber grip. Similar to road shoes, there are a variety of options when it comes to the trails. If you plan to run on the trails on any consistent basis, I recommend picking up some trail shoes. I have ran with a few new trail runners, and they have marveled at the difference after picking up their first pair.

Recovery

It’s becoming more common to have shoes and sandals that are specifically designed for recovery. Ultimately that means high cushioning for your sore feet. There are a few brands that are focused almost exclusively on this market – most notably Oofos and Kane. Footwear like this has become more popular and other brands are making their own versions of recovery shoes. I too succumbed to the interest here, but have mostly relegated my recovery slides for odds and ends. After a few minor foot pains, the most common advice I’ve received is to walk around the house barefoot, so that’s been my go-to.

Breaking shoes in

The general advice I’ve always received is to walk around your house in new shoes for a while before going out for your first run. This is especially important before doing a run over 3-5 miles. I’ve made the mistake (recently…) of skipping this step before and have ended up aggravating my foot, which took a few weeks to recover from. Be smarter than me 🙂

Conclusion

There is a LOT to the shoe buying process, and I hope this has been a helpful high-level overview for you. While this was a lot of information, it is far from being all encompassing. This was mostly geared to newer folks, but hopefully some of the veteran runners out there learned something new too. You might have noticed that I have (what some might say is) a lot of running shoes. There are a few reasons for that. One reason is that I do a decent variety of runs on roads and trails, and each shoe serves it’s own purpose. The other reason is that you can injure your feet if you run with the same shoes every day and on the same terrain. The variety helps prevent injuries so you aren’t sidelined unnecessarily. For those of you who think I might have too many shoes, I’ll tell you as well… at least it isn’t drugs.

Are our athletic limits physical or mental?

by Tyler Simpson on Feb 14, 2023 category Book Reviews

My reflections from “Endure” by Alex Hutchinson

If you haven’t heard of Alex Hutchinson’s book, it’s a fascinating one that’s worth a read. I recently read it and found myself talking about it with many people. While that doesn’t guarantee it will spark your interest, hopefully you learn some interesting things from my reflections below. The fundamental basis of “Endure” is whether our athletic limits are based on physical or mental barriers. It is filled with an amazing amount of data and insights that pull you back and forth between the two viewpoints. Spoiler alert: there is still no clear answer.

My favorite things learned

This book was overloaded with information – almost a miniature textbook. I’ve read and listened to a good amount of information about similar things and these stood out the most for me.

Roger Bannister’s sub-4 minute mile didn’t exactly open the flood gates

If you’ve read almost any motivational book, you may have heard the story of Roger Bannister breaking the 4 minute mile. The basic synopsis is that people thought it was impossible and that it would never happen. In 1954, Bannister did “the impossible” and on the heels of that, hundreds did it within the following year. Once other people knew it was possible, they no longer had the mental barrier in place and could push themselves harder.

What Hutchinson states is that in actuality John Landy, “was the only other person to join the sub-four club within a year of Bannister’s run”. Only four others followed suit in the year after that. Instead of taking only a year for 300 runners to run sub-four, it took until 1979 (25 years later) for that to happen. Given how many times I had heard the former, it was quite a shock to read that. It doesn’t discredit the impact that Bannister had, but instead deflates much of the exaggeration that is out there.

Our muscles don’t produce lactic acid

This is yet another “tale as old as time“. Having run track from middle school through college, I have heard about lactic acid build-up in legs for a LOOOOONG time. It turns out that lactic acid is a hangover from the early 1800s from Swedish chemist Jöns Jacob Berzelius. He was the first to draw the connection between muscle fatigue and the lactic acid that was found in hunted stags. In actuality, it is lactate that is found in our muscles. The book elaborated more on this, but it was surprising to me, given how commonplace it is for runners and coaches alike to cite lactic acid build up.

Heatstroke and dehydration are mutually exclusive

I spoke with my wife about this, and she didn’t seem too surprised. My take on her reaction: either she’s a genius or I’m not very intelligent (likely both). Regardless, this was pretty shocking to me. One example that was used was the story of Alberto Salazar’s 1978 Falmouth Road race compared to his 1982 Boston Marathon (the “Duel in the Sun”). In the former, he had heatstroke but wasn’t dehydrated and in the latter the opposite happened. In both races, he was rushed to the medical tent and he was even read his last rites after Falmouth.

I have always assumed that the two were connected, mostly because I had never done any real research to know the difference. What I learned in “Endure” is that dehydration is a greater concern in long races and heatstroke is most common in shorter races. The big difference is your body temperature, which is primarily determined by your “metabolic rate” – how hot your engine is running. There are more fascinating details in the book, which is another reason to pick it up if that peaks your interest.

Icing may actually have no effect

Again, I was confronted with something that I understood to be a fact, only for that to be dispelled once again. After citing a few studies where athletes were tested for actual muscle fatigue after spending time in various temperature baths, no scientific proof was found. What is woven throughout this book in multiple ways is the impact of belief that something works. Icing is no different. For people who believed they felt better, then there was no reason to stop the practice. For those who don’t like ice baths, there was no compelling reason to start.

I’ve heard a lot about a Dutchman named Wim Hof who has entire courses on ice baths (among other things) and I’ve been intrigued to learn more. His name has come up in countless podcasts that I’ve listened to and I recently picked up his book. I’ll be sure to review his book once I finish.

What sets apart Kenyan runners from the rest of us

Kenyans have appeared to dominate distance running for as long as I can remember. There are a number of explanations that you hear: living at elevation and physical giftedness among them. What Hutchinson talks about is more focused on the mentality of Kenyan runners. In training sessions, they often run as hard as possible with the lead pack until they can no longer keep up and start jogging. Western runners tend to have a more measured approach, running within their perceived capacities so they can finish strong. Despite the obvious differences in the two approaches, the latter does not tend to produce any breakthrough performances. Without leaving it all on the line, runners/athletes/people will find it much harder to surprise themselves with big improvements and unexpected results.

I can’t say that I totally relate with this notion, but I did have somewhat of a breakthrough performance in Philly during my last marathon. After following my first “legit” training cycle, I thought I was in reach to get a Boston qualifying time (~3:05) so I went for it. I was aiming to run around 7 minute mile pace, and did so for the majority of the run. The lactate (not lactic acid) in my legs got the better of me around mile 23, but I was still able to take more than 30 minutes off my previous personal record.

So should I read this book or not?

I am personally very happy that I read this book and found so many things in it to be fascinating. Ultimately Hutchinson does not have a definitive answer to what limits our performance, but the back and forth is very thought-provoking. I always find books that help with personal growth to be among my favorites, and I would add this one to my list. My hope is that you find this brief reflection to be helpful in deciding to either pick this book up or leave it where it is. Stay tuned for more book reviews in the future!

What Are You Listening To?

by Tyler Simpson on Feb 1, 2023 category Tips From An Amateur

The topic of “what people listen to while running” has been pretty interesting to me. There are four basic things that I’ve heard people say: music, podcasts, audiobooks and… nothing! The last one threw me when I first heard someone say that, but I’m now a believer – to some degree… I have found that what I listen to varies depending on the type of running I’m doing, but I most definitely have a preference. Early in my 20s (so about 100 years ago) I heard a lot of people I looked up to talk about active learning. What I understood that to mean, was to listen to something educational WHILST doing something else. The biggest place that became a habit for me, was when I was driving. If you have a 30 minute commute each way to work, you could get an hour of learning in each day. Five days of that is pretty easy math, and at the end of the year you could add over 250 hours of “learning”, even if that’s the only time you ever do it in a day.

Enter: Long runs

Once you start delving into the training required to complete a marathon, you will find yourself spending a lot of time out running (pro tip). The way I see it, that is another version of the education on wheels, but instead on your legs. Sure, you can listen to hundreds of hours of music, but that is unlikely to help you double-dip with somewhat of a life-hack. Let’s dive a bit into the world of music to kick this off.

Musica

Music feels like the go-to for the vast majority of runners. I’ve heard all sorts of reasons why, but the most logical one tends to be about the BPM (beats per minute) and how it helps keep a cadence. Here is an article that helps you find your running BPM. When I started going out for regular runs again, I absolutely threw my headphones on and shuffled up my library for enjoyment. While it was enjoyable for the first few weeks, quite frankly I started to get pretty bored. Now I know the music enthusiasts will tell me 100 different reasons why that’s insane and probably because I wasn’t listening to the right stuff.

Regardless of your music tastes, I found myself either getting too worked up with upbeat music or getting tired of just listening to music for an hour plus. Given my desire to read and learn more, I realized this was a new opportunity for me to take advantage of the time. I decided to open up the books app on my phone and I bought a book called “Run the Mile You’re In” by Ryan Hall. If you’ve never heard of Ryan, he’s quite the legend in American distance running. He is also a Christian, so I was curious to hear how he was going to incorporate his faith into his running.

Audiobooks

Pretty quickly into Ryan Hall’s book, I realized I enjoyed the content a whole lot more than listening to music for the reasons I mentioned earlier. Aside from being more interesting than constant music, I was feeling better for “reading” more and I also found that I was focusing less on how I was feeling and more on the narrator. For runs that last for an hour or more, not focusing on the running is quite refreshing. Since I switched over to audiobooks, I’ve listened to a total of 20 different books. Those 20 books were all “read” at the same time as I was doing other things: running, driving, mowing the lawn, to name a few.

The very first marathon that I ran was the Virtual Boston Marathon, where I was alone on sidewalks and the sides of the road for over 4 hours. It was painful, and a true initiation into running the marathon distance. As somewhat of a accidental strategy, I chose to listen to “Hiroshima” by John Hersey. If you haven’t read the book, it’s about six survivors of the bombing of Hiroshima. There are a number of details that are brutally graphic, and overall it’s an absolutely horrific accounting of the experience for people in the city. I found myself so distracted about the various details that I felt that I had nothing to complain about. As I said, an accidental strategy that worked out quite well.

While reading audiobooks had been a welcomed change, some of the audiobooks were many hours of listening. Most of the books have been great, but I’ve definitely had a few that have been less engaging. I don’t remember exactly how, but I came across the book “Finding Ultra” by Rich Roll at some point. Without going into the details, it’s an incredible book and one that I enjoyed quite a bit. In learning more about Rich, I found out that he had a very successful podcast. I’d heard a lot of people talk about different podcasts that they listened to, so I decided to see what all the hype was about.

Podcasts

If you are where I was about 2 years ago, you may not understand what all the chatter about podcasts is for. Podcasts are essentially smaller audio shows or series that cover a specific topic. Some of them are a series that cover historical events. Some are interviews with various people and others are just pure entertainment. Rich Roll describes his podcast as long-form conversations that are “all things wellness”. The guests that he has on his show are all very intelligent and talk about some incredibly fascinating topics (in my opinion). I listened to one episode and was hooked immediately. I found that even discussions about things that I had no opinion or knowledge about were so interesting, and forced me to become more curious. I also liked that I could listen to an entire podcast in one or two runs, instead of over the course of 15+ runs like many of the audiobooks.

After getting into the podcast groove, I found a few other ones that I listened to but haven’t even scratched the surface of what’s out there – because it’s pretty overwhelming. If you are looking to learn more about different topics, I highly encourage checking out an episode of a podcast. There are tons of recommended lists that you can find out there, so slap a search into google and see what you can find. One of the best things about most podcasts?? They are free!

Nada

Don’t listen to anything. Not a single thing. Actually, listen to everything around you, unfiltered and uncut. A few years back, I went for a run with someone who told me they never listen to anything on runs. I thought he joking, because that sounded absolutely insane to me. My indoctrination had been that you HAD to listen to something when running – as if it was a rule of some sort. When I pressed, he explained that when he runs on the trails, he wants to hear all the sounds of nature. His reasoning was mostly for the enjoyment of nature, but he also had the practical sense of being able to hear if someone (or something) was near him.

When running off-road, you are often on single-track trails that don’t leave much room for passing. If a mountain biker or faster runner is coming up behind you, it’s much better to hear them coming – so you aren’t that obnoxious person blocking the entire trail AND you don’t get scared by someone “coming out of nowhere.” Outside of people, there are some dogs that are off leash that shouldn’t be and being able to prepare yourself for their assault (friendly or otherwise) is helpful too.

I tried going for a solo trail run without any headphones, and I immediately understood the recommendation. It added so many amazing layers to the experience, and allowed me to be more present and aware of the world around me. Just the other day I went for a run on the trails mid-day because it was gorgeous outside. I was running down by one of the ponds and as I came up to a section by the edge of the water, I heard something up in the trees rustle. I looked up and saw a massive bald eagle take off and soar out over the water. As my jaw hit the ground, ANOTHER bald eagle right above me took off after the first one. I’ve been lucky enough to see a few bald eagles in the wild, but this took the cake. I stopped and watched them fly away, and couldn’t help but think that I would have completely missed that if I had headphones in. When I’m on the trails, my eyes are always down, and the only reason I stopped to look up was because I heard the rustle in the trees. I wonder how many times we miss moments because we aren’t fully immersed in where we are…

One of the bald eagles I startled on my run

What about racing?

My first few longer races (half marathon and longer) I listened to music during the runs. I can’t say for sure if it helped, but it was at least a net neutral. When it came time for my first in-person marathon in Chicago, I decided that I wanted to really experience the environment that I had heard so much about. Despite the fact that I got absolutely destroyed during that race, I was very happy to hear the crowds and the energy throughout the entire course. It felt like a way that I could give back some appreciation for the thousands of people that were there to cheer all of us on. Since then, I’ve opted for the same approach in New York, Boston and Philly, and plan to continue going sans headphones. To each their own, and do what works for you!

A few final thoughts

Try something new

If you’ve only ever done one thing for your runs, I recommend trying something new. I know there are a number of things that I haven’t mentioned that some people may rave about. For example, I’m sure there are some people who use a language learning app while running and love it! I have found that switching things up keeps running feeling fresh and can often be the thing I’m looking forward to even more than the actual running. The best news is that you can always go back to old faithful if you aren’t a fan of the new thing.

Leave headphones at home for group runs

This might just be a pet peeve of mine, but I don’t understand why people come to a group run and then just put their headphones on the entire time and don’t talk to anyone. I tend to have things that make no sense to me but others see no issue with, so this could be another one of those things. To me, the whole point of running with other people is to be in conversation with someone about something – anything. If I wanted to listen to something I would just run alone. Call me crazy, but I say leave the headphones at home if you are running with other people.

Run naked

Streaking!!! Ok, so I’m not actually talking about actually running without clothes. I am however talking about running without any headphones. To some people, that may sound just as insane. If you have never done it, I recommend giving it a try. If you want to ease into it, invite a friend to go for a run and have the conversation take the place of the headphones – it also makes sure you don’t run too fast 😉 If you are anything like me, it’s not often that are you are alone with nothing but your own thoughts. It can be incredibly helpful in processing your thoughts or emotions, and can quickly tap into your spiritual side. That’s a blog for another day though…

Tips from an Amateur: Fundraising

by Tyler Simpson on Jan 14, 2023 category Tips From An Amateur

Early in my career all I could see was money… get it??

Tis the season

If you know any runners, you have likely started to see some posts, emails and announcements about fundraising for an upcoming race. Right now Boston Marathon fundraising is in full gear, but London Marathon is right around the corner and Tokyo Marathon comes before both of them. For us non-elite runners (raising my hand), often our best bet to run in one of the premiere races is to get lucky in the lottery or to raise money. Having gone the fundraising route a few times myself (with some big, scary numbers to raise) I’ve seen and experienced a few things that might be helpful to others trying to navigate these waters.

My background

I have never worked specifically in fundraising, but I have worked professionally in non-profits since 2007 and have picked up a few things along the way. The organizations that I have worked at rely heavily on fundraising and have both been involved in many different campaigns, and done so successfully. I have been indirectly involved in fundraising my entire career in non-profits, and directly part of some campaigns a few times.

Once you work in the non-profit world for a while, you realize that it can be a pretty crowded space. Outside of non-profits, are religious organizations, relief efforts and gofundme campaigns for all sorts of worthy causes (to name a few). Anyone who has connections on social media knows that new requests come in weekly, if not daily. Over my years, I’ve collectively raised over $25,000 for various causes and events (I realize that pails in comparison to many). Over $23,000 of that money came from marathon fundraising efforts. Here’s to hoping I can help you a little if you are just starting out.

Incredible action shot which makes me look like I can’t stand up straight

Fundamental Understanding: Rule of 7s

I’m not sure it’s officially called the “Rule of 7s” but if I’ve heard this once, I’ve heard it over 50 times. The general premise of this “rule” is that it takes 7 impressions (or touch points) to motivate someone. An impression can be a post, a conversation, an email, an invitation, etc. Ultimately you would count every time someone comes across information related to a topic. I’ve seen far too many people post once to Facebook, Instagram or some other platform and then never come around again. With a seemingly infinite amount of things to spend money on, it takes at least a few times to make an impression. There are different groups of people in your life that will support you, and catering to each of them is an important element to getting results. Drilling down a little further, an effective technique I was taught was to publicly thank and acknowledge donors and tag them on social media. By doing this, others are seeing that you are getting supported and connections of your donors may also want to give to you too.

Choose a cause that is personal

Raising money or gaining support for something you don’t have a personal connection or true belief in, is never easy. People are generally smart and intuitive and can tell when others aren’t bought in to what they are doing or supporting. Most fundraising campaigns have a donor website to utilize, and crafting a personal story is going to be a key first step to gaining support. The Boston Marathon was the first race that I fundraised for, and I was fortunate enough to get a bib through the organization where I work. Many of my donors were fellow staff, board members, and I also received huge support from family and friends. There were a few unexpected donors, but no “out of left field” donations came in.

When I was raising money for the March of Dimes to run the NYC Marathon, I shared my personal story and had unexpected donations coming in left and right. The biggest difference was that my story was central to my family as opposed to my workplace. I was very fortunate to have incredible support for both fundraising campaigns, but they attracted different people.

Our son about 12 hours after he was born, weighing about 3 pounds 5 ounces and 6 weeks premature

Share your training progress

Even though you are fundraising and ultimately looking for financial support, people are generally interested and excited to see how your training is going – especially if you are a first-time marathoner! Some people may not feel like there are in a position to provide a meaningful financial gift, but they are happy to come on a training run with you. Having an accountability partner can be invaluable as well. When I first started putting in longer training runs, each week was a new distance record for me, so it was easy to overshare my progress – because it was exciting! Very few people are out running consistently, let alone anything in double digit miles and for weeks and months at a time.

The other reason to share your progress online is to show people that you are serious and dedicated to holding your end of the bargain to actually prepare to finish the race. I have absolutely no statistics to back this up, but my assumption is that people are motivated by the running first and the cause second. What I mean by that is people would decide they want to run a marathon and then find an organization to raise money for. There are certainly exceptions where people want to support an organization or cause, and the running is just a way to do it.

Training run picture that was 100% posted on social media

Recommendation: maybe be a little selective with what progress you are sharing and don’t think that people want an update after every workout you finish. It can quickly drift into obnoxious over-sharing territory and could become a negative.

Getting creative

Given that you aren’t the only one out there asking people to give their money to you (the cause you are raising money for), think about what might be a creative way to motivate people. Captain No-Statistics is coming back to say that the vast majority of donors that I’ve seen only give to the cause one time and specifically because of the fundraiser. The organizations I’ve worked for have been very clear about their lack of expectations for repeat donations for marathon-based donors.

In thinking how I could drum up some more donations (either by getting more donors or more money per donor), I solicited the help of a small child in my house. My young daughter has always been quite artistic, so I crafted a business arrangement with her in 2019 (she was 8 at the time) where I would pay her $5 (of my own money NOT from the donation) for every portrait she drew of a donor. The deal was that for every person that donated at least $50 they would receive a “custom” portrait based on the photo of their choosing. When one was not provided, I became an internet sleuth and found a picture from their social media for her to draw. After these mini masterpieces were finished, I would post the original photo next to the portrait and post it to Facebook and Instagram (my social media platforms of choice). The interest for these portraits skyrocketed and I turned into a very demanding client, putting her to work to crank out portraits and the donations came in. At times she was well behind in her production, and I must admit that quality control suffered somewhat dramatically in the final weeks.

I have seen other people offer to do things in exchange for donations – typically a collective large amount instead of smaller donations. For example, you could do a polar plunge (jump into cold water), cut or color your hair, do a training run in a silly outfit or anything you can come up with. The point is to have something interesting or motivating that people want to see happen. Sometimes friends are more motivated to see you run around town in an inflatable dinosaur suit more than they are to donate to your cause because “it’s a great one”.

Parties or events

From what I’ve seen, younger runners in particular, have had good success putting on a fundraising party or event. The general premise is that you may know someone with a talent or you frequent an establishment, and partner with them to bring them business and help you raise money. This may look like a specific day and time period where the establishment will donate a certain percentage of sales to your campaign. Other times a particularly talented (and hopefully charitable) person you may know would be willing to donate their services and the money spent on an event would go towards your fundraising. I’ve seen people do this with a paint night, for example. These events certainly don’t happen on their own, so you will need to put some sweat equity into making it happen (setting it up, inviting people, showing up yourself, etc.). Good news is your are sweating for your training, so why not sweat for your fundraising!

Utilize matching gifts

Many companies offer matching donation programs, where they will match an employees charitable giving to another organization, up to a certain amount. This is a huge benefit for people that can take advantage of this, because it means that you ultimately get double the amount. It does sometimes take a while for the matching gift to come through, but as long as you know it’s coming… that’s ok! You can do some research yourself to see if you have any connections at a company or otherwise you can poll your network.

A second way that I’ve seen/used related to this is to utilize a large gift that you know is coming in as a challenge to other donors. An example would be if one of your family members says they are going to give you $1,000 towards your goal. Instead of just posting that in, you can ask if you can hold off on acknowledging that gift and say that you have a donor that will match every dollar donated up to $1,000. It’s not a silver bullet, but who doesn’t like a challenge?? I would recommend running that by your family member first, but I can’t imagine there would be much push back.

Enjoy the process

Reconnecting with former college teammates for a training run (which was 70 degrees in January)

I totally understand and can relate to being pretty scared about raising thousands of dollars, in particular when some charities say they will charge your credit card for what you didn’t raise. In talking with many other charity runners, they pretty much all say that raising money was “the easy part”. I’m not sure if that excites you about the fundraising or freaks you out about the running… Hopefully you are raising money for an organization that has a good support system, and otherwise I hope you can refer back to this post for some ideas and encouragement. I will say, it feels pretty incredible when you end up hitting your fundraising goal AND finish your race. Best of luck!

Lets back up a little

by Tyler Simpson on Jan 5, 2023 category Uncategorized

It started with a picture

October 2017 with Kai (almost 6 months old)

We were almost 6 months into our family growing from three to four, and in the midst of multiple moves before landing into a new home. The first full month after our son Kairos was born was very stressful. My wife had a challenging pregnancy with pre-eclampsia (among a few other things) and despite having a due date of June 1st, we were rushed to do an emergency c-section on the night of April 20th. A full six weeks premature, and Kai being very underweight.

The next 32 days, our (very) little son lived in the Special Care Nursery (also referred to as the NICU), while they ran a battery of tests and worked around the clock to make sure he gained enough weight and was stable enough to come home with us. Prior to this experience, it felt unimaginable to leave one of our children alone in the hospital for any amount of time, but the nurses at Newton-Wellesley were a dream team and we were able to grind it out. Every weekday after work, the three of us would saddle up and come to hug, hold and be with Kai for as long as we could. It was scary at times, and there were lots of unknowns that fluctuated during his time there.

As a result of his early and complicated birth, and us needing to move three times in about 5 months, I was far from my peak athletic physique – to say the least. This picture above was taken a few weeks before we moved to a hotel for a week and then officially into our new home. Despite there being an absolutely adorable baby (I know I’m biased), all I see is how out of shape I am when I see this picture. To be honest, I can’t look at this picture for more than a few seconds without being a bit ashamed. I say that from my relative experience as a former division 1 track and field athlete (hence the decathlete website…) who maintained a very high level of fitness for much longer than virtually all of my non-teammate peers.

College picture as proof that I was in decent shape

Something had to change

Despite my feeling (read: knowing) that I needed to make some changes to my diet and exercise habits, it truthfully did not come for a while. It wasn’t until the winter of 2018 that I started doing anything that resembled running. The real turning point in my motivation came after a group of us at work decided to take part in this “crazy” challenge (dubbed the Frozen Yeti) of running as a team for 30 hours straight… in the WOODS… in FEBRUARY!!! It sounded like imminent death, but at least we would die together.

Testing out my ninja-inspired winter running gear. That’s Dylan in the back. Everyone say “hi” to Dylan.

What made it manageable is that we had a fantastic homebase cabin on the property, it was where we worked (and I lived) and we only had to do ~5 mile loops at a time. We did have to run alone for each loop, and many of those loops were run in the dark in the middle of the night, with snow/ice on the trails. As impressed as I’m sure you are with all of us, we were the only team that was taking part in the event put on by the Trail Animal Running Club (TARC). Every one else was doing this by THEMSELVES…. (insert mind blown emoji here). Side note – if you click the link for TARC’s website I’m actually pictured on the homepage!!! (insert a second mind blown emoji here)

The experience ended up being a bit up and down for me. It was mostly awesome and a total excuse remover for not going for a run ever again, but my knees and conditioning couldn’t hang and I ended up only completing 2/3 of the 5-mile loops I was supposed to do. I was also involved in a highly-debated scenario where I was in hot pursuit of a car in the middle of the night because I got off trail and thought I was following a runner with a headlamp (who was running 30+ mph). I was able to get back on track later, but as all good teammates do… they crucified me after explaining the reason behind my tardiness to the checkpoint.

Ultimately it was the kick in the butt that I needed to get back into shape and return the next time like a phoenix rising from the ashes… (wildly poetic)

Frozen Yeti 2019 Squad (and my daughter Nia in a bear suit)

So now I’m a trail runner?

Following the Frozen Yeti, I felt fully introduced to running the trails at Hale and started regularly going on 4 and 5 mile runs, getting my legs back and enjoying the “speed hikes”. Growing up my family and I hiked in the White Mountains each summer and I had always liked the physical challenge and the incredible views along the way. At some point after college I had forgotten about how enjoyable hiking and being in the woods could be. It wasn’t until around this time that I was reminded of the joys and beauty of being immersed in nature. Trail running was a great way to spend more time in the natural world and start to feel better about my conditioning.

A very self-guided trail race in the Blue Hills with some randos… j/k those are co-workers/pals and my Broham-burgermeister

For years, I had played pickup basketball 2-3 times per week year round, so was in decent shape from that, but running is a different level of conditioning. After graduating college I wanted to continue running but I had consistent knee pains, and had been a sprinter/jumper/hurdler so going for jogs just wasn’t the same. My doctor at the time (note the specific words used…) told me that I should give up on running and switch to a non-impact activity like cycling. I had never had any injury and was in my early to mid 20’s at the time, and immediately realized how unacceptable that response was… on many levels. Fast forward a few years and I was back giving this running thing another go.

To race or not to race

Racing had never been a goal of mine, but the idea of trying new things with running was becoming appealing. A few of us mega-athletes at work decided to try a group lottery to the Falmouth Road Race, and were fortunate enough to get in! I had heard about Falmouth for years, and knew it was a popular race, but as I found out, I had no idea how big it was.

We opted to drive down from Boston the morning of, and come back the same day – which I completely do not recommend. The traffic was horrific in the last few miles getting down there and again afterwards, which left me vowing never to do the race again (very dramatic of me). Because we got there late, and our bus broke down on the way to the starting line, we began in the waaaaaay back of the pack of thousands of runners (11,404 to be exact). To make a long story short, it was a 90 degree day, and I had to zig-zag for virtually all of the 7 miles. For reference they tell you how many people you passed compared to how many passed you and my stats were 3,234 and 103, respectively. It was not very pretty. I was VERY close to passing out after I finished, but I did see Tedy Bruschi so that was cool.

Post Falmouth finish before I almost passed out

After Falmouth I decided it was time for the big leagues. Since I had excelled so much in my first solo race (mild sarcasm) I thought “why not sign up for a half marathon?” I indeed did that and decided to take on the BAA 1/2 marathon in mid-October with zero experience, plan or really anything. I did exactly three training runs to “build-up” for the race, with a 10+ miler the week before (a distance record for me at the time). I felt ok, so knew I was ready…

I actually ended up doing decent for my expectations, and hit my goal of finishing in under 2 hours (I finished in 1:55:41). What felt like a solid accomplishment turned into a very angry IT band that prevented me from running comfortably for about four months. The most humbling experience was a December run in DC that forced me to take a scooter back for 2 miles, freezing the entire way because I was dressed for a run.

A marathoner is born? Not quite…

Never once during my life did I have a desire to run a marathon. It wasn’t on any dream boards, bucket lists, or anything other than firmly planted in a total lack of interest for me. In all my years of running on track teams from middle school through college, the longest I remembered running at one time was 3 miles – and that felt excessive. I don’t remember exactly what prompted it, but in late 2019 I decided (or maybe was asked) to run the marathon as a fundraiser for the organization I had worked.

I have long been a fan of books about/by Navy Seals and at the time had quickly finished “Can’t Hurt Me” by David Goggins. I’m fairly certain the mindset that I read about so frequently helped me come to the conclusion that I was going to run the marathon specifically because I didn’t want to. It was a bit of a backwards motivation, but also laced with the mentality of a mentor of mine that spoke often about the importance of your children seeing you committed to something and getting after it no matter what. That drive has always resonated with me, and with the blessing of my amazing wife, I was excited to set a lofty public goal and commit to achieving it. As a non-qualifier I had to not only have to train for a marathon (for the first time ever) but also need raise over $8,000 (some organizations require much more). It definitely put my back against the wall, and if you’re interested in that first experience I encourage you to read my post about it.

And now here we are today

It’s taken the completion of 5 marathons (1 being virtual) and almost a year-long running streak to get me to the point were I feel like a runner. Despite my many years of competing in track and field, I never felt like I was a runner – kind of strange, I know…

I know enough wildly talented runners and see minor snapshots of what their training looks like to know that will never be me, or the overwhelming majority of other runners. My aim is to push myself out of my comfort zone each day, each week, each month, each year and do the best I can while also doing the same in my personal and professional lives (life?). I know there are a lot of others like me out there who maybe haven’t taken a leap yet, so just know I’m with you, whenever you are ready.

Something to Consider: Trail Running

by Tyler Simpson on Jan 21, 2023 category Trail Running

The vast majority of runners I know seem to be mystified by trail running, and I’m here to hopefully change that for some of you. I went on my first trail run in my mid-30s and it was such a freeing experience for me. It took so much pressure off of the performance of running and allowed me to just enjoy myself so much more. My background of collegiate running was about speed and performance, so the idea of stopping while on a run seemed almost sacrilegious to me. Once I realized that I wouldn’t be shamed for stopping, it opened up a whole new world (queue up Aladdin on a magic carpet).

If you are intimidated by the idea of stepping off the sidewalk and onto the trails, I’m hoping that my experience can be helpful for you. It’s most definitely a different experience (somewhat significant) than pounding the pavement, but my time on the trails has often felt psychologically and spiritually unique, comparatively. It’s not without its challenges, but with some build up it can be very doable. Here’s to hoping my sales pitch works enough to get you into the woods.

A spectacular sunrise I saw on a recent trail run in the Blue Hills

What I love about the trails

The beauty and serenity of nature

I hope that many of you have already experienced this first hand, but if you haven’t… nature is beautiful. The natural world has so many interesting things to see, and I’ve found that the more time I spend there, the more I notice. I’ve had the incredible fortune of living in the woods for the last 5 1/2 years, and my eyes have become so en tuned with seeing things that others don’t. I can’t tell you how many times I’ve been on a run and seen tiny tree frogs on the side of the trails, or the subtle flutter of an owl’s wing hidden in the trees. It feels like the more time that I spend in nature, the more nature invites me to see. It’s as if the curtain keeps getting lifted, and that I’m allowed to see more each time.

There is something very serene about hearing the leaves crunch under your feet, and the noises in the background. Sometimes there is nothing to hear except your breath and your footsteps. Other times you hear woodpeckers, hawks, deer as they run off or beavers as they slap their tails on the water as a warning. It’s hard not to be in awe of all that is around us, and it helps in so many ways. Much of these experiences can happen by taking a walk in the woods, but I would argue it’s a lot more fun to run.

Gear!

Who doesn’t like getting new gear? Maybe I’m an outlier here (although I know I’m not), but there are all sorts of cool things that one feels obligated to get as a trail runner. In actuality, you don’t need anything new to go on a trail run, but once you start to do it more regularly, there are certain things that become really helpful.

Trail Shoes

Of all the things to get, trail shoes are the most important (in my opinion). The biggest difference between trail shoes and road shoes are the soles. Most trail shoes have a firmer sole to protect your feet from rocks and roots, as well as lugs underneath to help with grip. Another hallmark is extra protection around the toe box for durability and to keep the little piggies from going to the market (not sure if that makes sense, but that’s what came to mind).

When you start to look into getting trail shoes, it can become pretty overwhelming pretty quickly, but there are a few brands that seem to get it right. The big names in trail running shoes are Salomon and Hoka. If you follow any of the big trail races, those two brands are seen often. There are plenty of other great options too, but those have been my personal favorites. You will see that quality shoes are not cheap, so I recommend checking out a site like Running Warehouse or REI periodically for deals. If you are running on smooth gravel paths than trail shoes are less of a necessity, but if you are on typical New England trails, you are going to want trail shoes.

Running Packs

I don’t know about other people, but I have worn running packs on road runs and felt like a hardo. It feels a bit overkill to wear one of the sidewalks, even if you are running double digits. The good news is that I’ve found a perfect solution – just wear one on the trails! I have a very general assumption that when people are out running on trails, they are going for significant mileage. There is literally nothing to back this up, but wearing a running pack on the trails just feels more normal.

The really great thing about wearing a pack is that you can bring all sorts of snacks and layers along with you, and keep your hands free the entire time. I’ve tried a few different waist packs, and most have been inadequate for carrying a multitude of things. I love my Naked Running Band and wear that for 95% of my runs, but for longer runs I opt for something with more carrying options. There are a ton of great options for hydration packs and I’ve got a few Duro packs from Osprey and one from CamelBak that have been great.

Sweating it out during an 18 mile trail run in the White Mountains

Toe Socks!

To be honest, these totally weirded me out when I first heard about them. I had seen “interesting” people wearing toe socks in my days, and something about the way they look didn’t sit well with me. Just the other day my 5 year old son saw me wearing some and said it looked like I had monkey feet… Despite my initial feelings, I picked up a pair and (after it took me about 20 minutes to put them on) I actually like them! They have a huge benefit of helping to reduce blistering and are now are regular part of my rotation.

Friendly people

I am likely hyper-sensitive, but I find it hard to ignore how many people are not friendly while running on sidewalks. Boston isn’t exactly known for being a warm and fuzzy place, but people are people. I’ve had countless aggravating experiences of running by people and attempting a hello or minor acknowledgement, only to have them act as if I’m invisible. I know there are probably a hundred different reasons that people don’t reciprocate a hello, but it feels like a pretty basic human reaction to me.

Paying homage to someone who threw bull horns at us during a run

Given my extreme need for positive human interaction, I have found people to (typically) be much more pleasant on the trails. There are certainly wackos out there, but by and large people seem to be more friendly. I’ve had a number of experiences with other trail runners, where we have even stopped running (can you believe it?!?!) to briefly chat before continuing down the trails. The whole vibe tends to be less competitive, and I quite enjoy it. If you are experiencing the same level of aggravation as I am (likely not) then I give you yet another reason to give trail running a go.

Running in any weather

If you read my previous posts, you might remember me carrying on about the Frozen Yeti trail race that I first partook in back in 2020. As a quick reminder, the race carries on for 30 straight hours, in February and (typically) with snow and ice on the trails. It became the ultimate excuse remover for going for a run, and also provided a level of excitement to the experience of trail running. In the years since I’ve gotten into trail running, I’ve watched a multitude of YouTube videos about trail races all over the world. One of the biggest themes of trail running is that you better get used to getting out regardless of the weather. To me it has felt like a challenge to tackle a run no matter what mother nature has in store. Obviously you need to be smart and not unnecessarily put yourself in danger, but otherwise get out the door!

Ok maybe I’m a hardo sometimes on the trails…

Being in the woods after (or during) a snowfall is also pretty breathtaking. Whether you can get away with just your trail shoes, or needing to strap on some traction, I highly recommend it. I find it hard not to stop often and take pictures, because there are so many beautiful things to see.

Adventures in the night

This is starting to get into next level stuff, but running on the trails at night with a head lamp is pretty wild. I remember feeling like I was participating in an extreme sport after my first time. If you can picture it, it’s pitch black and quiet, with a beam of light in front of you being the only thing you can see. All around you is black, so it forces you to have tunnel vision and only see what’s in front of you. Normally you have a lovely sensory experience on the trails, but nighttime running is very different.

If you are going to attempt this, I highly recommend a few things to keep you safe. I would recommend going with someone else and not solo, until you are confident enough to tackle something like this alone. Checking to ensure you have a fresh set of batteries is going to be another must-do, as well as taking your phone. If you feel confident enough to go alone, make sure to let someone know your plans and your route so that at least one other person knows where you are.

Strengthening muscles and building endurance

There are lots of articles out there about the benefits of trail running, so no need to reiterate much here. Ultimately there is a lot of benefit from having a varied terrain to run on, one of the most important being that it’s great for your feet and knees. When we run on pavement, our feet land the same way every time, which can end up causing injuries. The repetitive foot strike isn’t great for our feet and legs over time. What trail running provides is a different landing experience each time we step, which strengthens our lower legs, helping to build muscle. Given that much of trail running is on dirt and gravel, there is more of a cushion to provide a softer landing pad.

I’ve also ran with plenty of strong and consistent road runners that get beat up by the ups and downs that trails provide. Depending on where you run, you are likely to encounter mixed (and ideally rolling) terrain that works your legs muscles in ways that are much different than roads and sidewalks. I have found that my ability to run up hills has dramatically improved as a result of running on trails. My experience in a number of longer runs is that I am able to attack hills better than others, likely as a result of regular trail running. You can file that tip under: zero proof but sounds mildly convincing.

Creativity

An understated aspect of trail running is the creativity that I find it inspires. There have been countless times when I’ve opted to take a trail that I’ve never been, or go in the opposite direction on a trail I’ve been before. There is something about planning ahead of time and also opting to change course mid-run. I realize that this can be intimidating to many people, ESPECIALLY if you are already don’t have a great sense of direction. In doing so, I’ve found many ways to get to the same places, and a multitude of routes that can be strung together.

I’ve seen others make games out of their runs or to segmentally run longer trail sections. A current challenge I’ve enjoyed following is someone using a deck of cards picked at random to determine their route. There are 58 gates in the Middlesex Fells and my Strava pal has been pulling a handful of cards at random in order to have waypoints to follow. Very cool and creative!

What isn’t always awesome about the trails

Unleashed dogs

Let me start by stating that I’m a dog lover, and always have been. I grew up with dogs and have always loved, even after almost getting my nose ripped off by one the summer after 3rd grade. However(!) what I DON’T love is when dogs are very aggressive and moronic owners keep them off leash. I’ve had a handful of experiences where dogs have run up to me very aggressively, only to have the owners mumble something or not acknowledge anything.

Thankfully I have not had any more bites, but I know others who have been bit multiple times while out running. Despite not having been bit in about 30 years, I still really don’t appreciate having a psychopathic dog run up on me talking crazy. After a few negative experiences in a short time span, I seriously considered buying dog spray to carry with me. I didn’t pull the trigger, and I ultimately hope nothing ever happens, but I’ve seen far too many negligent owners let their Cujos off leash.

Trips, falls and twisted ankles

The fact of the matter is that each one of these things are going to happen at some point. The goal is that none of them happen often, but it’s only a matter of time. For example, in the last two weeks I’ve twisted and re-twisted the same ankle three times. None of the times prevented me from being able to keep running, but they have all been unpleasant nonetheless. I have tripped and caught myself countless times, and other times have not been so lucky. Most of my unfortunate incidents have happened either at the beginning or the end of my runs, when I’m either still stiff or tired. It’s never fun when it happens, but it’s part of the process. Be mindful and don’t hesitate to slow down (or walk!) if you feel uncomfortable.

Scaring people accidentally

You may be wondering what the hell I’m talking about here, but I assure you this happens often. The scenario is that I’m running alone on a trail and come up behind someone walking (usually alone). They often are wearing headphones and are in the middle of a narrow trail. I initially thought that they would hear my footsteps, but after a number of frightful jumps I realize that is not likely the case. Over time I’ve misjudged how soon to say something like “on your left” and have been too close for their comfort – again with the yelps…

I’ve even asked around to see if there is a standard etiquette for what to do (i.e. wear a bell, say “hello”, etc.) and there doesn’t seem to be a universal answer. What I’ve defaulted to is to cough loudly (as if by accident) with the hope that they hear me before I’m uncomfortably close and they have time to make a move. All that aside, it baffles me that people are surprised to encounter other people while being out and about in a public space. Call me crazy, but that seems like it should be expected.

Overall verdict

If by God’s grace you are still reading, then I thank you. It means that my loss of sleep may indeed be worth it! I can very comfortably say that trail running has opened up all sorts of new experiences, relationships and exciting goals for me. It has taken nothing away from running on roads and competing in road races. Given a few of the items I listed in the section above, I tend to stay off trails for the weeks leading up to a race, to prevent any unexpected injuries. That aside, I will always pick the trails over the sidewalks for a non-workout run, because it far exceeds the physical aspect. It has been a great way to deal with a stressful situation or overwhelming days, and always seems to showcase something that leaves me appreciative.

My hope is that you will have read enough to encourage you to give it a try, and if you are looking for a partner – don’t hesitate to give me a shout! There is space for everyone out on the trails.

Final pro tips

If you are heading out for a run and have a tight schedule, you may want to stick to the roads or a treadmill. Unless you have a very specific loop on a carriage trail or access road, trail running is more often approximate. When I’m out leading others on a run, I make sure to throw “ish” at the end of the mileage because you never know.

Given the nature of trail running (see what I did there??) I would highly recommend not leaving your phone in the car or at home. For many people its pretty easy to get turned around on trails, given the twists and turns, so having a way to access a map is a good safety net. Some trail buddies of mine went out without me and needed to get a ride back after getting too off track. It’s a piece of mind tactic and also gives you the opportunity to take pictures along the way!