{"id":3186,"date":"2018-06-11T10:20:20","date_gmt":"2018-06-11T10:20:20","guid":{"rendered":"https:\/\/v2.mappyhour.org\/blog\/?p=3186"},"modified":"2018-06-11T14:16:05","modified_gmt":"2018-06-11T14:16:05","slug":"mappy-hour-cleveland-run-the-trails","status":"publish","type":"post","link":"https:\/\/mappyhour.org\/blog\/2018\/06\/mappy-hour-cleveland-run-the-trails\/","title":{"rendered":"Mappy Hour Cleveland: Run the Trails"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Last month, Mappy Hour Cleveland gathered at <a href=\"https:\/\/goldhornbrewery.com\/\">Goldhorn Brewery<\/a> to talk trail running with Amy Ruszala. Amy, an ambassador for Dirtbag Runners, began running to relieve stress and has been scaling her distances since her first half-marathon. She has trained through stress fractures and injuries, completed numerous 50k races, and crushed a 100k.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3187\" src=\"https:\/\/mappyhour.org\/blog\/wp-content\/uploads\/2018\/06\/IMG_1945-1024x683.jpg\" alt=\"\" width=\"777\" height=\"481\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Amy\u2019s love for trail running is contagious. If you\u2019ve caught the bug and want to start training for a long race, from shoes, to training, to food, she\u2019s got some advice for you: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When buying your first pair of shoes, try a local shoe store that will let you run down the block. It\u2019s great to start with a brand that already works for you. You\u2019ll also want to find shoes with a rock plate and go a size larger than your current size because your feet will swell.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Google training schedules and change them to fit your schedule and abilities. For example, you can set a weekly mileage goal that you achieve with smaller runs during the week, plus a larger one over the weekend. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build in a weight lifting program that includes hard weights 2-3 months before you start a running program. Then incorporate it into a running regimen as you ease off weights, which could mean you have double workout days.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Find a go-to running crew for training motivation and mutual support. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practice what you will eat race day while you train.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hydrate by using salt tabs on hot days and trying electrolyte mixes during training. Amy uses Skratch.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even for the non-runner, Amy\u2019s enthusiasm for just getting out there and enjoying the run was inspiring. If you\u2019re ready to start training for a race, she recommends <a href=\"https:\/\/www.westernreserveracing.com\/\">Western Reserve Racing<\/a> for local races, or browsing by state on <a href=\"https:\/\/ultrasignup.com\/\">UltraSignup<\/a> if you\u2019re interested in making a trip of it. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Last weekend, Amy upped her game once again and ran in the Laurel Highlands 70-Mile race. You can follow her adventures and races at <a href=\"https:\/\/www.instagram.com\/amyau8\/?hl=en\">@amyau8<\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last month, Mappy Hour Cleveland gathered at Goldhorn Brewery to talk trail running with Amy Ruszala. Amy, an ambassador for Dirtbag Runners, began running to relieve stress and has been scaling her distances since her first half-marathon. She has trained through stress fractures and injuries, completed numerous 50k races, and crushed a 100k. Amy\u2019s love [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":3190,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50,139],"tags":[120,213,212],"yst_prominent_words":[],"class_list":{"0":"post-3186","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-recap","8":"category-tips-and-tricks","9":"tag-running","10":"tag-trail-racing","11":"tag-trail-running"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v14.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mappyhour.org\/blog\/2018\/06\/mappy-hour-cleveland-run-the-trails\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mappy Hour Cleveland: Run the Trails - Mappy Hour Archive\" \/>\n<meta property=\"og:description\" content=\"Last month, Mappy Hour Cleveland gathered at Goldhorn Brewery to talk trail running with Amy Ruszala. Amy, an ambassador for Dirtbag Runners, began running to relieve stress and has been scaling her distances since her first half-marathon. She has trained through stress fractures and injuries, completed numerous 50k races, and crushed a 100k. 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