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

I have finished 18 100-mile races, including the grand slam of ultra running. This book was recommended to me by several friends, who are mostly novice runners. They all were impressed with the level of expertise and solid, useable advice on these pages. Because of these rave reviws, I had a positive impression, but honestly did not think this book had much to offer for someone with my decades-long trail running experience. I finally got around to reading it myself, and now wish I had done this earlier, like before my first 100, or before my 18th. Sarah writes extremely well, which makes this book an enjoyable read. Not only that, but I found lots of helpful nuggets, explained in a logical, convincing, coherent, down-to-earth fashion, especially in the chapters on running form, training strategies, nutrition, and ultras. But my favorite parts are the ones where Sarah's passion for this beautiful sport shines through. Her writing becomes downright poetic a few times, e.g. when she talks about her favorite piece of advice, which has become my favorite piece of advice: Take what the trail gives you. So simple, yet so profound. Please read this book, no matter ho many ultras you've completed. It's worth your time.

This is a great book with a wealth of information for a trail runner, and fun to read on top of that! I really recommend it.I came to running late in life. I’m the typical story of a guy waking up at age 40 and realizing if he doesn’t get active and in shape now, he never will. I took up running, and for a while road running and road races were fun and challenging… but it was when I discovered trail running that I got really hooked.This is one of the books that inspired me to keep challenging myself. It really comes through in the book how friendly and enthusiastic Sarah Lavender Smith is. She includes a lot of anecdotes and personal lessons alongside tons of information for a brand new trail runner like me.Pretty much all the information you’d need… It covers *everything*—from specific training exercises and programs, to gear, to race day planning, just to name a few topics.So in September 2018 I ran my first 50K—quite a change for the guy who rarely got off the couch in his 20s and 30s. This book was a tremendous help in doing so. Sarah Lavender Smith is simply the best on-paper coach!

I can't emphasize enough how useful this book has been to me. I was just dipping my toes into trail running when it came out two years ago, and after making all the usual mistakes, I decided I needed to do some research if I wanted to continue. Sarah's planning and advice has guided me through 3 seasons of training and racing so far, ending this season with my first 50 miler. One of the most helpful sections goes over building up training plans; I've been way more successful developing my own training plans based on Sarah's guidelines than I was following random plans I found online. Her practical trail advice has been super useful too, especially from a female perspective. But my absolute favorite parts are Sarah's personal stories. She details her mistakes and triumphs, taking the reader along on her journey and sharing the vast wonder and personal discovery that this (sometimes absurd) sport delivers.I'd recommend buying both the print version (because it's gorgeous and a joy to read) and the ebook (it's SO handy to have it as a reference in my pocket whenever I need). Thank you, Sarah!

Though I mostly identify as a climber (and I've always been a road runner), I fell in love with trail running in the last year or so (at age 41). After bumbling through a race and a few months of running for fun or training on my own, I wanted (and needed) to learn the ropes by reading a book written by an experienced, bad-@ss lady trail runner. I had questions about trail etiquette on pleasure runs and during races, gear, training plans, lubing, eating, hydration, some lady-specific queries, and most of all, how you know when to power hike or try to run up a hill. The Trail Runner's Companion answered most of the questions on my very long list and suggested that the remaining answers can be found somewhere out on the trail, in the dirt, and among new friends and new adventures. What I didn't expect to find but really loved was the storytelling sprinkled throughout the book that beckoned me to read the whole thing, cover to cover, in an afternoon. And unless you are really impenetrable, the book will make you stoked to go play outside on trails! l'm sure it will live within arm's reach on my nightstand for a while. Thank you, Sarah!

The Trail Runner's Companion is a great guide to trail running. Sarah's stories mixed in make the book super engaging and fun, while also including really helpful information on everything from running form to trail etiquette to being prepared for the unexpected. I find myself thinking about many of the tips provided when I am out running. For example, I've been reminding myself to be process-oriented in my training and NOT as focused on the end goal. I've also been incorporating dynamic stretching into my pre-run routine. Sarah is clearly an accomplished runner with a wealth of knowledge on all things trail running, but what I found the most enjoyable was her ability to keep it real throughout the book. The experiences she shares from her own life and those of others are in no-way elitist but 100% authentic, making her relatable to a wide audience from beginner's to the veteran trail runner. And, I really appreciate learning from a strong woman and reading about all the kick-ass things she's accomplished in her running career. I finished this book not only feeling more equipped to become a stronger trail runner, but super motivated to see what I am capable of and inspired by Sarah as well. Highly recommend!!

Awesome book. Really clear and concise. Easy to read. Great for road runners to get ready for a trail race.

Ok so I just came back from a 15 km running, and this book has definitely its hands on my running routine. I explain.I am training for a B-level race on mid-2018 and in the end of 2018 I'll run my A-level race of 52 km. I choose that based on Chapter 9. And I am training with specificity as Chapter 10 recommends. I choose to do a ultra this year in part due to the encouragement on Chapter 12 and 13.I am using gear recommended on Chapter 2, running with the techniques described on Chapter 4. My nutrition and hydration has been done as per Chapter 7 suggests and I've taken the safety precautions that I read on Chapter 6.My conditioning is quite similar to what is described on Chapter 5. Before my run I am doing Sarah's dynamic stretching and after I do the static stretching she recommends.When race day comes nearby, I'll reread Chapter 11.But, most importantly, my mindset on trail running has changed due to this book. Sarah's takes on "smile while you run", "greet others fellow runners" and "take what the trail gives you" has completely changed my approach to running. I felt joy, yes, but now I feel wonderful!Today on my 15 km run, there was a guy who closed the gap behind me. I could hear him gasping and loud knocking with his feet, trying to keep up to my pace. If this was months ago, before I'd read this book, I would just speed up more and "showing him who is the boss". However, today I just followed along and waited for him to fatigue to failure. When he reduced his pace and open the gap, I just slowed too and told him to keep up, helping him to get the most out of him. He kept pushing with me for few miles and thanked me for the support. You could see his "I don't believe this guys just help me" face. It made his and my day.Thanks, Sarah, for putting this book out there.

This book is great. The author gives a lot of useful information and I learned a lot.

Insightful, and even more enjoyable to read!

This book has changed so much inside me, it is hard to even describe. I think it is very well-written, authentic, relatable and so so inspiring to get out there and run! No book on running has ever had a similar effect on me.I am so happy to have found my spot in running and it is to great parts thanks to "The Trail Runner's Companion" that motivated me beyond what I assumed to be possible for me.Smith spares the reader the scientific details of the physiology of running or nutrition (other authors have done that multiple times already) and instead offers her experiences in a way that is not intimidating for the novice and not redundant for the more experienced runner.Thus, "companion" is a great choice of title, as the book clearly serves as a companion rather than a "bible" for anyone who wants to get inspiration for running.