Main The Equinox:
Race & Course
 Physics for
Runners 101		 Rooty
Trails		 Killer
Hills		 Downhill
Dash		 Flat to
the Finish		 How to Run
the Equinox		 Sources &
Further Reading

   
     

                                    Rooty Trails
                                       (Miles 1-9)

- Reduce total number of strides by selecting paths around obstacles that maximize lateral range of each step


- When possible, limit the vertical component of each stride; focus on moving forward not up


- Keep shoulders loose and arms movements responsive to quick, constant changes in direction and irregular foot placement

 Killer Hills
(Miles 9-17)
- Capitalize on angular momentum by leaning into the hill; keep center of gravity above your front foot

- Maintain a 90 degree elbow bend and loosen shoulders while pumping arms backwards and forwards
Downhill Dash
(Miles 17-22)
   
- Continue capturing angular momentum by shifting weight in the downhill direction

- Maintain steady cadence and leg turnover; temporarily moderate speed when necessary by leaning back into the hill, slowing arm pumping, and/or extending the elbow angle > 90 degrees
 Flat to the Finish
(Miles 22-26)
   
- Use as long of strides as feasible given limited end-of-race energy reserves

- Attempt to launch from the ground at 45 degrees; this roughly means moving 0.5 meters off of the ground for a stride that is 1 meter in length

- Avoid stepping on loose rocks, gravel, and water; maximize friction by running on debris-free pavement