Trail Running: natural, earthy, primordial.  No stadium-size crowds, no lining up in crowded pace corrals.  Just you, the ground, and your competitors.  Here are ten quick tips for racing on trails.

1. Know the course: The location is pretty rugged, so be nimble and keep an eye on where you put your feet.  Keep an eye out for rocks, roots, trail erosion, and other obstacles on the course.  Watch for wildlife, whether deer, snakes, cattle, or horses -- out here in the West there's always something.  You may want to review the course details -- this is a good staring point.

2. Have the correct equipment: You'll want rugged trail running shoes.  Weather is always a roll of the dice, so bring layers to keep you warm while protecting against the elements.  If you expect to be longer than 90 minutes, consider bringing water and some gels or other easily digestible food with carbs, sodium, and electrolytes.  Consider bringing your cell phone -- there is plenty of room on the course to pull over and take photos, but in case something untoward happens you can call for help.

3. Be patient: It is best to start within yourself.  If you get in oxygen debt too early, you’re in for a long, unhappy race, but an easier beginning will allow you to pass others with authority and surge when needed.  Be willing to relax, be patient, and run within yourself.

4. Be smart on the hills: Be patient during long hills, then surge at the crest of long hills. If you find yourself discouraged while running uphill, remember that all things come to an end, and that this, too, will pass.  Enjoy the downhills but watch your footing. 

5. Follow those who pass you: When someone passes you, don’t let them gap you.  Sticking with them may give you a burst of positive psychological energy that allows you to maintain their quicker pace.  Likewise, when a group breaks away from you, go with it—you don’t need to lead the break, but you must be willing to keep contact.  Even if you are fatigued, maintaining contact with the group ahead of you will keep you motivated.  When you recover from the surge, you will be well-positioned to advance further.

6. Relax: You cannot expect yourself to sprint the whole race, so be willing to relax and be patient during parts of the race. Be willing to sit in the pack and let the miles slide by until it’s time to be aggressive

7. Think quick feet: You can speed up your running cadence by getting your feet down fast and bringing your heels around quickly. Trail running courses in particular force your body to adapt to varied terrain, and quick feet will help you navigate treacherous sections of the course.

8. Think quick hands: Quick hands lead to quick feet, so use short, quick arm strokes to drive you forward.  On uphills, lean into the hill and keep your hips forward.  On downhills, lean down the hill and let gravity give you speed.  Avoid wind-milling your arms and keep a normal, fast arm swing.

9. Be tough: In every race save a few, you’ll reach the point where continuing at your pace seems impossible.  Extreme weariness will set in: your legs will ache, your breathing will be labored, and your mind will urge you to back off and save yourself for later.  However, if you wish to race well, you won’t give in to this seductive voice.  Instead of backing off, you will push ahead, change your cadence, and run on.  Regardless of the discomfort, you will soon recover—your breath will return, the aches will fade.  Your pride will remain.

10. The altitude at the Grand Canyon is about 7000 feet, so you may want to consider extra hydration and extra carbs and protein pre-race.  So take into account the need to slow down.  Many runners will go as much as 30-60 seconds slower per mile, so be sure to pace yourself correctly.