How a Champion Preps for a Day of Trail Running – Runner’s World
How a Champion Preps for a Day of Trail Running Runner’s World
Some people regard mountains as challenges to conquer. Colorado resident and trail runner Tabor Hemming sees them as partners in an ongoing adventure.
“Trail running and hiking has allowed me an outlet to think, meditate, and enjoy life,” she said. “The trail has no judgment, no preconceived notions, or opinions; instead, it embraces me and lets me get lost in the feeling of being stress-free.”
Hemming’s been traversing rocky trails and mountain passes for nearly a decade. After entering the sport, she joined a pro team in 2013, and helped them win championship titles shortly after. Here, she shares her essential tips, gear, nutrition, and outlook so that you can get mediated in the moment, too.
Put in some prep
Rather than deciding whether to run when she first wakes up, Hemming actually starts her prep the night before. She goes onto fitness apps that have trail info, maps, and photos to figure out a route she’s interested in taking and how long she’ll be running. That way, in the morning, she has a mental image of what she’s preparing her body to do.
Breakfast is simple. Along with her “liquid motivation,” aka coffee, it’s usually a piece of toast with peanut butter, banana slices, and a sprinkle of sea salt and cinnamon. Possibly the most important step is her 16 ounces of an electrolyte beverage to ramp up hydration. “I live and train at 1,000 feet, so I start in a depleted state in the morning,” she noted.
Before hitting the trail, Hemming takes this time to write in her journal, setting her intentions and defining the purpose of her upcoming run. One day, her goal may be to just enjoy the flow of the trail, while another she’s more focused on her running form.
“Then, I lace up the shoes and do some light activation for about five minutes,” she said. That consists of massaging her muscles with a percussion tool to wake and warm them, then going through a series of exercises. She does a lunge matrix—forward, back, and side—to work on all planes of motion, leg swings to open up the hips, and lateral walks with a resistance band, all before she hits the ground running.
Choose the right shoe
While so many pieces of clothing and running gear are based on personal preference ( vs. , for example), Hemming believes there are some non-negotiables every good trail running shoe must have: An internal bootie for a locked-in fit, Vibram MegaGrip high performance rubber outsole for traction, and quick-drying breathable mesh outer—a hugely important element for both sweat and potentially wet and muddy paths. Hemming’s choice, just happens to have them all.
“They’re a very sturdy shoe,” she said. “With some trail running shoes, you can feel the rocks under your feet and you become more tentative when you run. But with the Long Sky 2s, you know you’re not going to feel that, so you have the ability to run faster—especially down hills.” The grip is seriously impressive, making runners feel safer and more secure when running over large rocks and steep inclines.
Merrell Women’s MTL Long Sky 2
Merrell Men’s MTL MQM
Merrell Women’s MTL MQM
If she’s got a variety of adventures planned, the , which stands for “moving quickly over mountains,” is the ultimate hybrid—a climbing shoe in the front, hiker in the back, and agile enough to run in. “What I really appreciate about these is the rock-climbing section at the front,” said Hemming. “My husband and I do a lot of adventures where we’re doing a trail run but then end up somewhere climbing over boulders. I’m not aware of any other shoe I’ve tried with a section like that—and it’s a major highlight for sure.”
With two strong options to choose from, Hemming doesn’t lace up before she leaves the house. It’s smarter to check out the trail, put both pairs in her car, and then decide which works best when she arrives.
Strive for focus, not speed
Trail running isn’t about being the fastest, says Hemming, which is what drew her to the sport initially. After running track in college, moving onto trails was a welcome mental refresh.
“When you’re trail running, it’s hard to focus on anything else but the present,” she said. “You’re not thinking about the emails you should be sending or the grocery shopping. You have to be present with what the terrain is giving you so you don’t make mistakes.”
Since you’re not aiming for speed, Hemming says tracking your heart rate is a good way to measure progress as you begin trail running. The more often you run, the more in tune with your body you’ll become, she adds, and you’ll start to understand what feels difficult versus easy. “When I listen, I know whether I have to slow down because I’m really tired that day or I can push myself because I’m feeling good,” she explained.
Being present in this way “helped me fall back in love with running,” added Hemming, who hopes it does the same for others.