Trail Running Race Prep Guide

Trail running events offer an exhilarating challenge, blending endurance, nature and technical skill. Whether you’re a seasoned road runner trying your hand at trails for the first time or a regular trail junkie gearing up for your A Race, proper preparation is key to having a successful and enjoyable experience.

Below, we break down the essential aspects of preparing for a trail running race, from physical training to mental readiness and gear selection.

Training For The Terrain

One of the most important aspects of race prep is understanding the terrain. Trail races can vary widely, from smooth bush paths to rugged and hilly ascents. Research the course you’ll be running to understand the elevation changes, technicality, and distance. The more familiar you are with the course, the better prepared you’ll be to handle the specific challenges.

To prepare physically:

• Incorporate Hills: Hills are the backbone of most trail races. If you’re training on flat roads, start to include hills in your runs to build strength and endurance. For races with steep ascents, incorporate hill repeats or stair climbs to simulate elevation gain.
• Train on Trails: The uneven surface of trails with roots, rocks and mud requires different muscles and stabilising actions when compared to road running. Get as much experience as possible running on different types of trails so your body adjusts to the technical challenges. Work on your foot placement and balance to increase your efficiency on difficult terrain.
• Vary Your Pacing: On trails, your pace will naturally vary based on the elevation and technicality. Practice running at different speeds, from fast and flat sections to slow, steep climbs and tricky descents. Trail running is all about adapting to the terrain, so your pacing will often differ from road races.

Fuelling & Hydration Strategy

Fuelling and hydration are critical in trail races, where aid stations may be far apart, and the duration of the race is longer than typical road events.

• Test Your Nutrition: During training, practice with the fuel you plan to use on race day. Whether it’s energy gels, bars, or real food like bananas or nuts, figure out what works for you. For longer distances, aim for 30-60g of carbs per hour, depending on the race length. And never try something new on race day. 
• Hydrate Consistently: Trail races often have longer stretches between water stations, so it’s crucial to plan ahead. Train with a hydration pack or handheld bottle, and stay consistent with your intake. During training, note how much water you need depending on the conditions, such as heat, humidity, or altitude. Electrolytes are also important.

Tapering & Mental Prep

In the final weeks leading up to your race, tapering your mileage and intensity will allow your body to recover and be fresh for race day. The taper period varies depending on the race distance, but generally, it should last between one and three weeks. During this time, you should decrease your running volume but maintain some intensity through shorter, faster efforts.

Mental preparation is equally important. Trail races can be mentally challenging due to the variability of terrain, weather and elevation. Visualise yourself successfully navigating the course, particularly the tough sections. Mental toughness is crucial when the race becomes difficult, so practice staying positive and focused during long training runs.

Race Day Strategy

On race day, start conservatively, especially if the race begins with a steep climb or technical section. Pacing yourself is key to finishing strong. If you push too hard at the beginning, you risk burning out early.

Checkpoints and aid stations are perfect opportunities to assess how you’re feeling, to refuel, and adjust your strategy if needed. Stay present, enjoy the natural beauty around you, and remember why you’re out there.

Embrace the challenge, and above all, have fun out on the trails!

This story originally featured in Trail Run Magazine # 53. Grab your copy here