How to Train for Your First Trail Race

If you’re a keen trail runner about to enter your first race, you might be looking for some advice on how to train. For a first timer there are some specific pieces of advice that we would give to ensure you get the most out of your training and have a successful first race.

Imitate the course conditions.

During training, mimicking the terrain of the course as closely as possible will be beneficial in many ways. This will get you used to the conditions so you’re less likely to encounter any surprises on race day.

It will also prepare your body, especially if the course you’re racing involves a lot of uphill stretches. Practicing inclines is important because if you don’t you’re more likely to get injured if your body isn’t used to it.

Don’t skip strength training.

Similarly to the above, including strength training especially for the legs and ankles will also help reduce your risk of injury.

Delayed onset muscle soreness and twisted ankles are both very common in trail runners but can both be avoided with the right preparation.

Do your research.

Researching the course beforehand will be invaluable. Learn the route and memorise the locations of aid stations. Knowing where and when you’ll get your next energy drink or snack is crucial.

If you can’t find enough information on the race’s own website, try looking up other runners’ accounts of the same race. These can be very insightful and will usually include information and advice that you won’t get from the race organisers.

Gear up.

As well as doing research on the race you’re entering, you should also do a certain amount of research on the gear you’ll need. Trail running typically requires more gear than road running as there are usually less aid stations, and races take place in more remote locations.

Practicing with your gear will help you get used to carrying a full pack and will let you work out any issues before the big day. We recommend you take the following essentials:

• Trail Running shoes.
• Vest/pack
• Water bladders/flasks
• Nutrition- Gels, bars, chews, whatever works best for you.
• Map/GPS
• Safety kit- Foil blanket, head torch, small first aid kit.
• Fully Charged Mobile Phone

Don’t focus on pace/time.

If you’ve run a road race before then forget everything you know about that. Trail running is a completely different discipline. Running on the trail is tough and unpredictable and will take longer. So don’t expect the same time you’d get on the road.

Don’t get too focussed on your finish time either, trail running is generally way less competitive than road running. Trail runners tend to put more emphasis on the experience and challenge of running a trail race rather than the time it takes them.

Embrace the run-walk technique.

Again, trail running is not about speed. Even the best trail runners walk some portions of a race, especially uphill. Hiking uphill rather than running will help conserve energy and is a more efficient way of race.

Don’t be embarrassed to walk!

Related Articles:

If you’re itching for more information on trail running, then why not take a look at some of our other articles linked below.

The Ultimate Gear Guide for Trail Runners

Top 10 Trail Running Tips for Beginners

Nutrition Guide - Trail Running