Ask the Trail Sisters

Yesterday’s article touched on a topic that deserves more follow up, along with additional information to help you stay safe. “I run alone a lot, and was wondering if you...
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I get super nervous leading up to race day…especially race morning. Do you have any tips on how a person can lower their pre-race anxiety?  Any special tricks to get...
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I recently got diagnosed through MRI with a femoral neck stress fracture, or stress fracture in the hip. I’m on crutches for at least eight weeks and it will be...
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I hate snakes but understand that if I love running trails, chances are I’ll run into one. My question is, what does one do if they are bitten by a...
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I’ve been amping up my training for summer racing and have seemed to aggravate the plantar fascia muscle on the bottom of my foot. Do you have any recommended stretches/exercise/remedies?...
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I’ve run my first 50k and am now getting ready to pump up to the 50 mile distance! Is there a good beginner-ish 50 mile race you can recommend?  ...
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I’m really conscious of protecting my skin because of all the time I spend outdoors, but every sunscreen I seem to use either makes me break out, or I sweat...
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I’ve been struggling with cramps in my calves and quads during the last quarter of my races.   Any suggestions of what I can do to make them go away?...
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I’m always struggling to find a sports bra that fits well. Do you have any tips on fit, or what to look for when choosing a sports bra? Photo Credit:...
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My daughter is 10 and wants to be a runner like her mom. Can you recommend a distance or any training tips that I can share with her?     ...
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I feel tired and rundown, even on easy runs. How do I know if I’m overtraining?     Heidi: In my experience, catching over-training before it becomes a problem requires you...
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I think my trail sister is struggling with an eating disorder.  How can I address the topic and help her? PC: Chris Hunter   Heidi: This one is tough + your...
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I love running trails and really want to get a furry companion for my adventures. Do you have any recommendations on dog breeds that are ideal for running or long...
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  My hamstrings always seem to get tight after long runs. Do you have any key stretches or tips focused around hamstrings? Featured Photo Courtesy: Jeff Fisher and Jennifer Love...
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  What is a good 50k race for a newbie ultra trail runner, and why? (featured image courtesy of Chuckanut 50k)   Katelynn: Finger Lakes Fifties 50k is a fantastic first...
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  I’m less motivated to run in winter…  What is your go-to cross-training activity to stay in fit during the winter months, and why that activity?   Tara: Winter in northern...
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  Running vests! Pro/con of hydration kept on the front vs. back (or both). Which models/brands are your favorites?     Sophie: I recently purchased a Mountain Hardware Fluid Race...
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  What is the best way to calculate long run nutrition and hydration needs? I’m getting into 20 + mile long runs and it feels like a giant math problem....
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  How do you combat the fear of getting lost while running solo on trails, especially in the snow?     Silke: When running solo in the snow, especially on...
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  Shoes! I’m a seasoned road runner but have no clue when it comes to trail shoes… What are the qualities I should look for when it comes to good...
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  I’m curious about nutrition for recovery… What foods are best for recovery? I heard pineapple helps with muscle recovery. Is that even true? And I’m not a big meat...
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Question: How do you work full time and train? What kind of training plans work with a 40-50 hour work week.   Silke:  Everyone’s work demands are different but I’ve...
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Question: Hello Trail Sisters! I really appreciate this community, especially as I am gearing up for my first 50k! My question is about long runs. I am often out in...
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Question: I am new to distance running and trial running, but totally feel like I’ve found my thing. I’m not the fastest runner out there, but I’m certainly one of the...
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Question: I am training for my first 50k and have been trail running for 8 yrs. About a month ago (month 4 of training) the upper right side of my left...
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Question: Overtraining? Too many miles too soon? How do I know if I am suffering from this and/or low iron if my performance has dramatically decreased super quickly… But I am...
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Question: This is silly… But when and why do you want to wear high socks? Is it compression, protection from the elements, warmth, or all of the above? Krissy: I wear compression...
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Question: Hi Trail Sisters! I am looking for tips/advice on how to keep my crotch area “clean” during 100 milers. After my first 100 I got a bad UTI, and my...
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