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

The sport of trail running is booming as more runners seek more adventurous routes and a deeper connection with nature. Not only are runners taking to the trail, but a growing number are challenging themselves to go past the conventional 26.2-mile marathon point. The time is right for a book that covers everything a runner needs to safely and successfully run and race trails, from 5Ks to ultra distances.

Like a trusted coach, The Trail Runner’s Companion offers an inspiring, practical, and goal-oriented approach to trail running and racing. Whether readers are looking to up their distance or tackle new terrain, they’ll find sophisticated, yet clear advice that boosts performance and enhances well-being. Along the way, they’ll learn:

• Trail-specific techniques and must-have gear
• What to eat, drink, and think—before, during, and after any trail run
• How to develop mental tenacity and troubleshoot challenges on longer trail adventures
• Colorful commentary on the characters and culture that make the sport special

With an engaging, encouraging voice, including tips and anecdotes from well-known names in the sport, The Trail Runner's Companion is the ultimate guide to achieving peak performance—and happiness— out on the trails.


"Sarah Lavender Smith has long been one of trail running’s finest and most insightful writers, and her first book, The Trail Runner’s Companion, ties everything together for all trail runners, from newbies to veterans and all abilities in between. She expertly and empathetically describes how one should train, eat, drink, and think while becoming a trail runner. But perhaps most importantly of all, she tells us what it means to be a trail runner—why this journey, in her words, 'all the way up to the summit and back down,' is worth the effort. If you already are a trail runner, The Trail Runner’s Companion will make you want to become a better trail runner. If you aren’t yet a trail runner, The Trail Runner’s Companion will make you want to become one.” - John Trent, longtime ultrarunner, race director, Western States 100-Mile Endurance Run board member, and award-winning sportswriter

"The Trail Runner's Companion is a must-have for all trail runners, both new and experienced. It brings a wealth of knowledge and entertaining stories to keep you engaged in the valuable content of the book. If only I had The Trail Runner's Companion to read before my first trail race, I could have avoided so many mistakes! I highly recommend it.” - Kaci Lickteig, 2016 UltraRunning Magazine UltraRunner of the Year and Western States 100-Mile Endurance Run champion

• Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
• Running Your First Ultra: Customizable Training Plans for Your First 50K to 100-mile Race
• Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
• Relentless Forward Progress: A Guide to Running Ultramarathons
• Nowhere Near First: Ultramarathon Adventures From The Back Of The Pack
• Trail Runner
• The Happy Runner: Love the Process, Get Faster, Run Longer
• Sky Runner: Finding Strength, Happiness, And Balance In Your Running
• Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers
• 80/20 Running: Run Stronger and Race Faster By Training Slower