You have spent several months preparing for your trail race. You followed your training plan, put in the long runs, worked on elevation gain and tested your gear. Yet once the starting gun goes off, there are still plenty of decisions to make.

What pace should you start at without getting carried away? When should you begin fueling? How much should you drink if temperatures are higher than expected? Will you make the cut-off times? Am I running at the right effort level?

That is exactly what a trail race plan is for: turning months of preparation into a clear strategy, so you can limit improvisation and make the right decisions at the right time.

A trail race plan is more than just a pace

When people talk about a trail race plan, they often immediately think of an average pace or finish time. In reality, it is far more complex than that.

Terrain, aid stations, weather, fatigue and trail conditions all affect your pace throughout the day. A good race plan is not designed to make you run at a constant speed. Instead, it helps you anticipate the key moments of your race.

It answers essential questions such as:

• What effort level should you start at to avoid going into the red?
• What split times should you target at the main points along the course?
• When should you drink and when should you eat?
• What should you carry with you?
• How should you adjust your strategy and gear if the weather turns hotter or wetter than expected?

By planning these details before the start, you dramatically reduce the number of decisions you need to make once fatigue begins to set in.

Why a race plan often makes all the difference

Most disappointing performances do not come from a lack of training. They are often the result of a series of small mistakes.

Starting too fast. Missing a feed. Gradually becoming dehydrated in the heat. Wearing the wrong gear in the rain. Losing a few minutes at every aid station. Misjudging your split times and becoming stressed. Taken individually, these mistakes may seem minor. Added up over several hours of racing, they can jeopardize a goal you have prepared for over many months.

In contrast, a race plan brings peace of mind. You know where you are, what you need to do and when to do it. You can devote your energy to running rather than making decisions.

A strategy that adapts to your race

Every trail race is different. An alpine ultra, a fast runnable trail or a summer race cannot be managed in the same way. Your strategy needs to account for the course profile, elevation gain, your time goal and the race-day conditions.

Weather, for example, has a direct impact on performance. High temperatures, a headwind or high humidity can change your pace, your hydration needs and energy intake. Planning for these factors in advance helps you avoid unpleasant surprises.

That is why a race plan should never be set in stone. It needs to evolve right up until the start to include the latest forecast.

The RunMotion Coach Trail Race Plan

At RunMotion Coach, we wanted to create a tool that brings together everything a trail runner needs on race day in one place.

In just a few clicks, enter the race you are preparing for and your target finish time. RunMotion Coach then generates a fully personalized trail race plan.

Generate my personalized race plan

Your race plan

You will find your projected split times, estimated paces based on the course profile, and a detailed weather analysis. The plan accounts for the impact of temperature, wind, rain and humidity, helping you fine-tune your strategy for the expected conditions.

Your nutrition plan

If you wish, RunMotion Coach also generates a complete nutrition and hydration plan. Based on your habits or our recommendations, you will know what to carry, what to eat, what to drink and when throughout your race.

In the days before the start, your Trail Race Plan continues to evolve as it integrates the latest weather forecast. You will always have an up-to-date strategy.

On race day, it is available directly on your phone. You can also print it or share it with your loved ones, so they know your projected split times and can support you more effectively.

Preparation does not stop with training

We often spend dozens of hours building our physical fitness. Yet race-day strategy is sometimes improvised just minutes before the start.

The Race Plan is the natural extension of your training. It turns your goal into a concrete scenario you can follow throughout the day.

Less improvisation, less stress and less risk of mistakes: you can focus on what matters most, running and fully enjoying your trail race.

What to remember

Successfully completing a trail race or ultra trail does not depend only on the miles you have covered in training. The way you manage your effort, nutrition, hydration and adaptations to race-day conditions plays an equally important role.

With the RunMotion Coach Trail Race Plan, you get a personalized strategy that combines your split times, pacing, nutrition and hydration plan, plus the real impact of weather on your performance, all in one tool.

Because on race day, the best decisions are often the ones you prepared in advance.

Create your personalized trail race plan!

L’article Trail Race Plan: Pace, Fuel and Finish Strong est apparu en premier sur RunMotion Running Coach.

If you have one or more trail races planned this season, you are probably wondering how to optimise your training over winter. Rain, snow, cold and darkness can make your usual training terrain difficult, or even impossible, to use. And if you are a nature lover, you may eventually get tired of S&C or road running. Ski touring is a brilliant alternative for trail running training during the winter months. In this article, you will discover all the benefits of ski touring for trail running. You will see, it is fantastic for your training!

The benefits for your trail running training

What is ski touring?

Ski touring, also known as ski mountaineering or backcountry skiing, is a major asset for your trail running season preparation. Many elite athletes do plenty of it, including Kilian Jornet, François D’Haene and Jim Walmsley, who took it very seriously in 2023. It probably helped him win UTMB! And if the pros do it, there are plenty of good reasons why.

Put simply, ski touring involves climbing snowy slopes without ski lifts, with skis on your feet, then skiing back down. You attach what are known as climbing skins to the bottom of your skis, allowing you to move forward on the snow without sliding backwards. Don’t worry, it is only a name. Seal skins have not been used for a long time, modern skins are entirely synthetic!

So far, nothing too complicated. It is a lot like trail running with high-top trainers that are a little stiffer than carbon shoes, plus a pair of planks strapped underneath that glide through powder snow…

Well, it might be a bit more fun on the way down, right?

A similar movement pattern

When climbing in ski mountaineering, the movement is very close to trail running. The small difference is that you lift your foot less because you aim to glide the ski forward. This means you work almost the same muscles as you do on the trails! On top of that, you have the weight of the skis, skins, boots and backpack to carry, so it is all great work for your quads. That is one of the key benefits of ski touring for trail running, it helps you become seriously strong uphill!

The same goes for the descent, where you work the same muscles, mainly your glutes and quads. You are generally moving a little faster, which forces you to anticipate changes in the terrain more. You will see, that is another benefit of ski touring for trail running! You can compare descending to S&C exercises such as wall sits or squats. That does not mean you can skip all your S&C sessions, though… Yes, yes, we saw that coming!

How ski touring sessions compare to trail training

In general, a ski touring outing compares to an easy endurance or steady endurance training session, depending on your pace and fitness level. For example, a three-hour ski touring outing can easily replace a three to four-hour hike-run.

If you have plenty of experience, you can even do uphill intervals by alternating fast climbs with easier sections. Whether it is to wait for your slower friends from the Alpine Club, oops, or simply to push yourself, you will feel the benefits of ski touring for trail running in your next hill sessions! Two interval examples are 10 x 1 minute or 6 x 3 minutes, with recovery equal to the work interval.

A ski touring outing is generally quite long. An occasional skier will quickly be doing outings with at least 500 metres of elevation gain, while someone more experienced will soon reach over 1,000 metres of ascent. That means several hours in the mountains.

Another benefit of ski touring for trail running is that you train at altitude! These days, haha, finding snow below 1,300 to 1,500 metres can be tricky… Many trail races, including UTMB Mont-Blanc and the Diagonale des Fous, feature several sections at around 2,500 metres above sea level. It gives you the chance to see how your body responds to hard efforts at altitude before race day, and to get used to the sensations.

Getting started with ski touring: where to begin?

Your first ski touring outings

You do not necessarily need an excellent alpine skiing level to take up ski touring. To experience the benefits of ski touring for trail running, however, you should be able to ski confidently in all snow conditions. With a little practice, you will quickly get the hang of it!

If you have never tried ski touring, start with an outing alongside the pistes at a ski resort. It is not the most exciting option, but it does not require much equipment or technical knowledge, as you can easily rent gear and ski back down on the marked runs. When climbing, make sure you stay well to the side so you do not get in the way of lazy pass holders bombing downhill at full speed!

You can also contact a qualified mountain guide, who can teach you the basics of the sport away from groomed pistes. Alternatively, organisations such as the French Alpine Club, CAF, run group outings that you can join, including beginner-friendly trips.

Here is a quick tip: at first, the sharp uphill turn in ski touring, known as a kick turn, can be hard to understand. You slip, waste energy and tell yourself that you should have done more mobility work… But rest assured, you do not need a gymnast’s flexibility to nail your first kick turns like a pro! Do not hesitate to ask other skiers for advice on the famous heel-tapping technique.

A quick word on safety

When ski touring, you are often deep in the mountains, surrounded by snow. Unlike ski resorts, slopes are not made safe every morning by ski patrol. You therefore need to assess the risks yourself, with a little help, and pay close attention to terrain changes and recent snowfall.

A good source of information is the Avalanche Risk Bulletin, available on the Météo France website or from the SLF in Switzerland. It provides an avalanche danger scale from 1 to 5. If none of the above sounds familiar, I strongly recommend checking their website before heading out on your first ski touring trips. This will help you avoid putting yourself or other mountain users at risk.

Going ski touring alone is risky. It is an additional risk you choose to take. Ideally, there should be at least two of you, so you can help each other in the event of an avalanche. If you have no other option, choose a well-frequented area and tell people you meet about your intended route. Of course, this does not exempt you from carrying the safety equipment discussed below.

A quick guide to ski touring equipment

Safety equipment

Whenever you go ski touring, or off-piste skiing for that matter, you must always carry your safety kit: an avalanche transceiver, a shovel and a probe. This means you can be found if you are buried in an avalanche, and you can find others too. Practise using this equipment from time to time so that you can be as effective as possible.

Touring skis and boots

Once this habit is in place, it is time to get into the practical side: skis and boots! Ski mountaineering equipment is designed to be lighter than resort ski equipment. It can feel strange at first and requires a short adjustment period on the descent.

Keep in mind that ski touring equipment can be quite expensive, but once you own your gear, you no longer have to buy lift passes!

You may be tempted to choose ultra-light gear, both skis and boots. The climb will feel easier, but always remember that the lighter it is, the trickier it can be on the way down. And for your trail running training, a little extra weight is not such a bad thing for your quads!

Make the most of ski touring for trail running

There you have it, you now have everything you need to train for trail running like a pro throughout winter! If you do a lot of ski touring, consider adding a few dynamic hamstring stretches after your outings. Ski touring tends to shorten your hamstrings and, in turn, your stride length!

Ski touring is excellent cross-training for trail running. Just like cycling in the warmer months, it improves your fitness while placing less stress on your joints, at least on the climb. Overall, you will find the same trail running spirit in the mountains, even when they are covered in snow. So this winter, make the most of all the benefits ski touring has to offer for trail running!

With the new version 7.1 and the premium plan, you can now add ski touring outings to your trail running training plan! There is nothing better for a great winter, and do not forget your S&C

Enjoy the skiing, and Arvi’pa, as we say in the mountains of Savoie!

Photo credits: Philippe Arnaud

L’article Ski Touring for Trail Running: Winter Training Benefits est apparu en premier sur RunMotion Running Coach.

Trail running is a sport of freedom, you choose your challenge, explore your limits, and keep progressing in the mountains. But for a long time, training, sports nutrition and injury prevention have been approached in a one-size-fits-all way.

Yet the female body has its own specific needs and evolves through the major stages of life: adolescence, menstrual cycles, pregnancy, postpartum, perimenopause, menopause. These phases influence recovery, energy availability, bone health and performance.

The 2025 Running Barometer by RunMotion Coach shows that:

• 76% of female runners would like to take on a marathon or a long trail race one day
• But 75% face barriers that hold them back from taking part

This gap between the desire to go for it and the obstacles along the way highlights how important it is to better inform and support women in endurance sports.

That is why we launched Trail au Féminin, a project led by RunMotion Coach in collaboration with the UTMB^® World Series.

The UTMB^® World Series circuit is committed to boosting women’s participation in trail running through a range of initiatives.

As the official online coach of the UTMB^® World Series, RunMotion Coach wanted to offer structured, accessible and expert content, for female runners and for the wider trail community as well: coaches, clubs, healthcare professionals and race organizers.

The experts behind this project

To talk about these topics, who better than our guests.
Three champions. Three experts. Three complementary perspectives.

These three guests are not just academic experts. They live elite sport, training load, physiological constraints and the realities on the trails. That double expertise, scientific and athletic, is what makes this project so valuable.

Marion Delespierre

Marion Delespierre is a sports medicine doctor and the 2023 Long Trail World Champion, both individually and as part of the team.

She brings the medical lens: injury prevention, hormonal health, RED-S (Relative Energy Deficiency in Sport), anemia, bone health and returning to sport after pregnancy.

Manon Bohard

Manon Bohard is a registered dietitian nutritionist and the winner of TransMartinique 2025, Diagonale des Fous 2024 and the TDS 2021.

She shares her expertise on women’s sports nutrition: energy management, preventing low energy availability, ultra nutrition strategy and adapting intake to the menstrual cycle.

Sabine Ehrström

Sabine Ehrström holds a PhD in Human Movement Sciences (trail physiology and biomechanics) and won the Ultra-Trail du Vercors 100 km in 2024.

She sheds light on biomechanics, injury risk, how to adapt training programming and how recovery works for women.

The Roundtable, 1 hour to understand Women’s Trail Running

“Trail running, the female body & ultra-endurance, training for a lifetime”

In this in-depth discussion, we walk through the key stages in an endurance athlete’s life:

• Adolescence
• The menstruating years
• Pregnancy and postpartum
• Perimenopause and menopause

We tackle practical and sometimes sensitive topics:

• How cycles affect training
• Injury risks
• Long-term performance
• RED-S
• Anemia in women
• Bone health and osteoporosis

With one central message: lasting performance starts with understanding and respecting the female body.

The Themed Mini Episodes (4 to 6 minutes)

Then, to go even further, we turned that big conversation into short themed mini episodes that are educational, practical and immediately actionable.

To complement the roundtable, we created 12 mini episodes of 4 to 6 minutes, in a Q&A format with a host.

The goal: get straight to the point, answer real questions from trail runners, and share clear, science-based guidance you can apply right away in training and racing.

Each mini episode is powered by the specific expertise of:

• Manon Bohard , Nutrition & performance
• Marion Delespierre , Sports medicine & women’s health
• Sabine Ehrström , Physiology, biomechanics & training programming

Nutrition before race day

With Manon Bohard

An essential mini episode to understand the basics of daily fueling for women in endurance sports:

• The key nutrition needs to consider for female athletes
• Are trail runners eating enough for their training volume?
• How to spot low energy availability
• What a balanced day of eating looks like with 4 to 6 workouts per week
• The ideal breakfast before an early morning session
• Snacks, essential or optional?
• Recommended iron and magnesium intake
• Warning signs before a race (fatigue, digestive issues, injuries)
• The most common nutrition mistakes among female trail runners
• The number one daily takeaway

Cartilage and impact in ultras

With Marion Delespierre

Does ultra running really “wear out” your joints?

• What does the science say about cartilage wear?
• Are there female-specific factors?
• Risk factors, training volume, terrain, hormonal cycles, low energy availability
• The role of estrogen and perimenopause
• Warning signs before joint issues become chronic
• Practical strategies to protect your joints without giving up on ultras

Osteoporosis and muscle loss

With Sabine Ehrström

Does running always protect your bones?

• Why some very active runners lose bone density or muscle mass
• The link between training load and fragility
• Is strength training essential for ultra trail?
• How often, and what format works best?
• Warning signs
• The most protective exercises for long-term health and performance

Nutrition during the race, Ultra focus

With Manon Bohard

A seriously practical mini episode:

• Are standard recommendations suited to women?
• How to adjust nutrition 7 to 10 days before an ultra
• Do you need true carb loading as a woman?
• Recommended grams of carbs per hour
• Protein intake during the race
• Female-specific digestive considerations
• How to evolve your fueling from the start to the middle and the final hours
• RED-S and deficiencies, how common are they really?
• The most powerful nutrition lever to keep progressing

Anemia and chronic fatigue

With Marion Delespierre

A core topic, and far too common:

• Why is anemia so common in female ultra trail runners?
• How to tell normal training fatigue from deficiency-related fatigue
• Which blood tests should you do regularly?
• The impact of periods, inflammation and dietary intake
• When to supplement, and how to avoid self-medicating
• Can you perform for the long haul with low iron?

Training programming and recovery for women

With Sabine Ehrström

Should training be programmed differently?

• Building the menstrual cycle into planning
• Do women recover differently?
• The role of strength work, mobility and rest
• Adjusting training load during fatigue, stress or perimenopause
• Common traps in preparing for ultra trail races

Sleep and energy drinks

With Manon Bohard

• The role of sleep compared with training and nutrition
• How to prepare your sleep before an ultra
• Managing nights outdoors without putting your health at risk
• The difference between isotonic drinks, energy drinks and stimulant drinks
• Caffeine, sweeteners, taurine, helpful or risky?
• How to choose your drink based on race duration, heat and intensity
• The most common mistake to avoid

RED-S syndrome

With Marion Delespierre

A major endurance performance issue:

• What RED-S is
• Why women are especially at risk
• Early signs, disrupted cycle, injuries, mental fatigue
• The link between short-term performance and long-term health
• How to prevent RED-S while still aiming for performance
• The medical message every female trail runner should hear sooner

Injury risks for women

With Sabine Ehrström

• Do we see injuries that are specific to women?
• The impact of anatomy and hormones
• The most common injuries in trail running
• The role of fatigue and mental load
• Prevention through technique and strength training
• Knowing when to back off at the right time

Their experience as ultra trail runners

Here, Marion Delespierre, Manon Bohard and Sabine Ehrström share their journeys, their experiences and inspire us.

All content is also available in podcast format, on our BPM by RunMotion channel, in this Trail au Féminin playlist.

What now?

Watch the roundtable
Share a mini episode that speaks to you
Send it to a friend
Dare to sign up for your next trail race

At RunMotion Coach, we are convinced of one thing: understanding women’s bodies better raises the level of trail running as a whole.

That is the ambition of this Trail au Féminin project: understand, inspire and pass it on.

L’article Women’s Trail Running: Smarter Training, Nutrition and Injury Prevention est apparu en premier sur RunMotion Running Coach.

Preparing your legs for the steep eccentric loading of downhills in an ultramarathon is an important part of the picture. But it may not take as much work as you think. One of the most well-established phenomena in exercise science is the repeated bout effect, which means that more downhill running isn’t necessarily more beneficial.

I’m an amateur runner and one half of RunLab Media, the YouTube channel I host with Vlad, an elite trail runner. In this week’s video, we explored the RBE and discussed how to structure downhill sessions into your training build.

Why one session does so much

Downhill running loads the muscles in a specific way called eccentric contraction. They lengthen while bracing under force, instead of shortening to push you forward. That’s what makes your quads sore for days after a big descent, and it’s also what triggers a protective adaptation in the muscle.

The body lays down structural, neural, and inflammatory changes off one hard session that make the second exposure substantially less damaging. The protection peaks within a few weeks and persists for up to six. After that it tapers off.

This is different from how your cardiovascular system adapts. Building VO2 max or aerobic capacity needs consistent weekly loading. Eccentric protection works the opposite way: more frequent sessions bring diminishing returns on the protection itself, while still adding fatigue and injury risk.

The protocol

A simple four-piece structure that fits any ultra build with significant descent, all of it anchored to the six-week protection window.

• Primer session, 10 to 12 weeks before race day. 20 to 30 minutes of cumulative downhill at a gradient that meaningfully loads the eccentric chain. The session that triggers the adaptation. Plan to be sore for 3 to 7 days afterwards, particularly the first time.
• Maintenance, every 3 to 4 weeks across the build. 4 to 6 reps of 90-second downhill efforts at moderate-hard pace. If you live somewhere mountainous and your long runs already include significant descent, those can serve the maintenance purpose without a dedicated session.
• Optional race-specific session, 4 weeks out from race day. Useful for mountain-heavy races. Another primer-style 20 to 30 minute cumulative downhill effort, late enough to be specific to race demands, early enough to recover and taper.
• Taper window, final two weeks. No downhill work. The protection you’ve already laid down will hold through race day, and new eccentric damage recovers slowly.

RunMotion’s 100km trail training plan builds these in for you if you don’t want to programme them yourself.

Every 3 to 4 weeks is where we’ve landed for maintenance sessions, though some coaches advocate for a more frequent cadence at every 2 to 2.5 weeks. Both fall inside the six-week protection window, so either works. The choice comes down to how much fresh eccentric load your week can absorb without compromising the rest of your training.

For runners with regular access to hilly terrain, the question is largely moot. Long runs over rolling country will deliver maintenance-level descending without needing a dedicated session.

If your terrain doesn’t cooperate

If you’re training for a mountain ultra without mountain access, the cleanest substitute is a training camp 3 to 5 weeks before race day, somewhere with the gradient you’ll race on. Two or three sessions over a long weekend lay down the protection, and you ride it through to race day.

If a camp isn’t possible, the next-best substitution is heavy eccentric strength training built into your year-round block: weighted step-downs, slow-tempo Bulgarian split squats, single-leg Romanian deadlifts. Not a perfect substitute for the running, but it loads the same muscle groups in the same lengthening pattern. RunMotion’s trail-specific training plans include this strength layer alongside the running.

What to avoid

Three places the protocol can drift off course:

• Stacking downhill sessions weekly. Once the first session has triggered the adaptation, more frequent exposure brings diminishing returns on protection while still adding fatigue.
• Treating maintenance sessions like full primer sessions. Maintenance is meant to keep the adaptation active, not to maximally damage the muscle a second time. Save the bigger effort for the primer.
• Doing downhill work in the last two weeks before race day. The protection you’ve already laid down will hold. New damage in taper is expensive to recover from and may add little protection beyond what’s already there.

The principle is simple: one hard bout protects you for weeks. Stick to the protocol, and put the time you’d otherwise spend on extra downhill sessions somewhere more useful.

The full video is over on the RunLab Media YouTube channel: Vlad’s descent coaching, the three hard reps, and the post-session conversation about how to programme this into your year. For the full evidence base and references behind the protocol, the companion doc is on the RunLab site.

RunMotion is an adaptive coaching platform that incorporates hills to make you stronger. Plans flex around real life and your goals, so the work you put in on climbs like this one actually shows up in your race.

L’article How Much Downhill Training You Actually Need for Your Ultra est apparu en premier sur RunMotion Running Coach.

The honest answer to “should I run this climb or hike it” depends almost entirely on race length. We took a 20 percent gradient hill, an elite trail runner, an amateur (me), and tried to find the line. Running each climb saved about 80 seconds, but cost two minutes per rep above lactate threshold. Whether that trade is worth it depends on how much climbing you’ve got ahead of you. Here’s what we found, and how to use it.

If you’ve ever been halfway up a steep climb in a trail race wondering whether to keep running or commit to a hike, you’re not alone. It’s one of the most common questions in trail and ultra running, and the honest answer turned out more interesting than I expected.

I’m an amateur runner and one half of RunLab Media, the YouTube channel I host with Vlad, an elite trail runner. We recently spent a morning on a steep hill filming a structured experiment to figure out the actual cost of running versus hiking, and where the line should sit. Here’s what I took away.

What we did

A 380 metre climb at around 20 percent gradient. Six reps. One control rep where we both ran our natural race-day strategy, two run reps, two hike reps, and a final rep with poles. Heart rate was blinded on our watches throughout, so neither of us could pace to a number. We just ran or hiked by feel and called out our perceived effort at the top of each climb.

What I found

For me, running each climb saved about 80 seconds compared to hiking. That’s the upside.

The cost was that my heart rate averaged 11 bpm higher running than hiking, with peaks pushing close to my maximum on the run reps. Hiking, my HR was still elevated above easy but well below my lactate threshold, indicating it was sustainable for a long time. Running, I was effectively redlining at the top of every climb.

Vlad’s numbers told a different story. His HR on the run reps averaged 142 bpm. His recent 2:33 marathon averaged 167 bpm, sustained over the full distance. On the same climb that pushed me close to my maximum, Vlad was running at a heart rate well below what he holds for hours in a marathon.

His max HR across the entire session was 164 bpm. He never crossed his estimated lactate threshold once, on any rep, including the hardest one. Same hill, same effort, completely different cost.

The elite isn’t doing something fundamentally different on the climb. He just has more cardiac headroom, which lets him bias toward running where I have to bias toward hiking.

The decision rule (when to run vs hike)

What follows is what I took away as an amateur, based on my own data. Your numbers will differ, but this could be a helpful starting point to estimate from. The right call depends almost entirely on race length:

• Up to 21km, run all the steep pitches.
• 30 to 50km, hike anything at 20 percent or steeper.
• 50 to 100km, hike anything at 18 percent or steeper.
• 100km and longer, default to hiking anything at 15 percent or steeper.
• 100-mile or multi-day, hike anything over 10 percent.

The reasoning is the same at every distance. Above-threshold work compounds across a long race: more glycogen draw, more muscle damage, slower recovery between climbs. Running buys you minutes early. Past about three hours of cumulative climbing, it starts costing you hours late.

Poles do real work

Our last rep was hike-with-poles, done after five hard reps when my legs were cooked. It came in 22 to 33 seconds faster than my no-poles hikes, and subjectively it felt as easy as my freshest hike of the day. The leg burn dropped significantly. The load shifted to my upper body.

If you’re racing anything over 50km and you’re not already using poles, start training with them now. The leg-burn drop alone is worth the carry weight, particularly in the back half of a long race.

Find your own threshold

The specific gradient or HR number where you should switch is personal. Your max heart rate, your hiking economy, your training history all play a role.

It helps to have a good understanding of where your own lactate tipping points (LT1 and LT2) sit. We cover how to find them in our video on heart rate training. Once you know yours, you can build a personal run-or-hike rule from them, like switching to a hike when your HR pushes into LT2 territory on a sustained climb.

The bottom line

The next time you’re staring up a steep climb in the middle of a race, you’ll have a number to check against instead of guessing whether running is worth the cost. For short races, run it. For long ones, default to hiking and bring poles. The seconds you save running steep pitches early have a way of becoming the minutes you lose at kilometre 90.

The full video is over on the RunLab Media YouTube channel: side-by-side HR traces, Vlad’s coaching cues from the day, the lot. The companion data doc on our site has the per-rep numbers, methodology, and limitations for anyone who wants the detail.

RunMotion is an adaptive coaching platform that incorporates hills to make you stronger. Plans flex around real life and your goals, so the work you put in on climbs like this one actually shows up in your race.

L’article When to Run a Hill, and When to Hike It est apparu en premier sur RunMotion Running Coach.

Running a flat trail race is often seen as easier than a mountain trail. In reality, that assumption is way off. No elevation gain does not mean no challenge, quite the opposite.

On shorter formats, a runnable trail from 10 to 30 km can often be prepared much like a road race, with training that looks similar to a 10K or half marathon plan.

Over mid-range distances of 40 to 50 km, preparation becomes closer to marathon training, with a strong focus on aerobic endurance and smart pace management.

But it’s on ultra-distance that flat trail running shows its true teeth. On a 100 km or a 100 miler (160 km), like L’Ultra Marin, the muscular load can become extremely demanding.

Unlike mountain trail running, where climbs naturally force walk breaks and change which muscles do the work, flat trail ultras mean repeating the same stride for hours. Impacts keep coming, uninterrupted, and your legs absorb thousands of nearly identical shocks.

That constant repetition is why so many runners are surprised to discover that a flat ultra-trail can be just as hard, sometimes even harder on the muscles than a mountainous course.

Flat trail: a different way to experience trail running

A trail race isn’t defined only by elevation gain, it’s defined by its natural setting. Forest singletrack, farm roads, grassy sections, sand, gravel, or coastal paths: even without mountains, the terrain stays varied and demands constant adaptation.

On a flat trail, the effort is usually more continuous. Where mountains alternate climbs, descents, and hiking, runnable terrain pushes you to run almost all the time. That continuity creates a different kind of fatigue, more gradual, but often more sneaky.

That’s also what traps a lot of runners. Feeling “too good” in the early kilometers can tempt you into an overly ambitious pace that you’ll pay for hours later.

How to train effectively

Your preparation depends heavily on the distance you’re targeting.

Runnable trail up to 50 km

For a short, fast, runnable trail, training can be close to a road 10K or half marathon plan. Building speed, improving your lactate threshold, and learning to hold a strong steady pace becomes the priority.

For a flat or only slightly rolling 40 to 50 km trail, the approach looks more like road marathon training. Long runs become essential to condition your body to keep running for a long time at a moderate intensity.

Runnable ultra trail

For ultras of 100 km and beyond, the key challenge is often muscular endurance. You have to teach your body to handle hours of repeated impact. Long runs, back-to-back sessions on tired legs, and strength training become non-negotiable.

Strength training is essential. Working on core stability, quads, glutes, and calves helps you resist the gradual muscle breakdown that builds hour after hour.

Finally, even without big climbs, it still matters to run regularly on trails and mixed terrain to develop proprioception and adapt to the specific demands of trail running.

Race strategy for a flat trail

The biggest mistake on a runnable trail is believing you can hold a road-race pace evenly from start to finish.

It’s smarter to race by effort or heart rate rather than locking into a strict pace. Even “flat” courses can include energy-draining variations (small rises, technical sections, stairs, etc.) that add up over time.

Surges matter too. The goal isn’t to accelerate every time, it’s to smooth your effort as much as possible to avoid stop-and-go fatigue.

Still alternate running and walking

On long-distance flat trails, it’s often better to stay ahead of fatigue instead of waiting for it to crush you. That’s the idea behind the Cyrano method, widely used in runnable ultras. It means deliberately alternating running and walking from the start or from mid-race, even before heavy fatigue hits.

This strategy helps protect your muscles, reduces cumulative impact, and keeps your average speed steadier over the long haul.

On a flat 100 km or 100 miler, waiting until you’re destroyed to start walking is often a mistake. Experienced ultra runners know it’s usually more efficient to build in regular walk breaks early enough to extend how long you can keep running.

Nutrition

Nutrition and hydration are also crucial. Even on runnable terrain, energy demands are huge, which means taking in carbohydrates and fluids regularly throughout the race.

Road shoes or trail shoes?

In general, road running shoes are lighter than trail shoes. On dry, non-technical terrain, it’s usually better to go with road shoes.

On slippery or muddy terrain, or for an ultra trail, runners tend to prefer trail shoes.

But it also depends on what you’re used to in training, so the right choice also comes down to your preferences.

Note that some brands are developing gravel shoes, a hybrid between road and trail shoes, lighter overall, with a bit of extra grip under the outsole.

Flat trail vs mountain trail: different challenges

Putting flat trail and mountain trail against each other doesn’t really make sense. They test different strengths.

The mountains demand excellent elevation management, strong muscular power, and the ability to move efficiently on sometimes highly technical terrain.

Flat trail racing requires great running economy, exceptional muscular endurance, and the ability to handle hours of continuous effort without a real break in rhythm.

So the lack of elevation doesn’t make the race easier, it simply shifts where the difficulty lives.

Conclusion

Having run the 100 km Raid at L’Ultra Marin, I personally found it brutally demanding on the legs. The first 30 kilometers usually feel smooth, it can even make you think the race will be easy. Yet you often start to feel your legs tighten up as early as the second third of the race.

From kilometer 60 onward, things get noticeably tougher. The impacts you’ve accumulated for hours start to weigh heavily on your muscles, and every kilometer costs more.

In my case, I finished the last 30 kilometers by alternating five minutes of running with one minute of walking. That pacing kept me moving efficiently despite growing muscular fatigue.

That’s one of the big lessons of flat ultras: they look approachable at the start, but they often become extremely hard as the miles stack up. More than ever, success comes down to training, strength work, effort management, patience, and humility.

L’article Flat Trail Running: How to Train and Race Fast, Even on 100K+ Ultras est apparu en premier sur RunMotion Running Coach.

When you go trail running, in training or on race day, you might wonder whether it’s worth bringing poles. They’re especially recommended for long efforts and big elevation gain. Here are our tips to choose the trail running poles that fit your style, your terrain, and your performance goals.

The key criteria to pick the right trail poles include weight, material, grip, packability, and length.

The shaft, material and weight

The shaft material largely determines both the pole’s weight and its stability. Most trail running poles are made from aluminum or carbon fiber.

Aluminum

Aluminum is heavier, but often more durable, with solid, confidence-inspiring plant and push on rough ground.

Carbon

Carbon fiber is lighter, so it’s a favorite for runners chasing minimal weight and better running economy over long distances. That said, the added flex and occasional fragility, especially on folding poles, can feel less stable when you really need strong support.

At the end of the shaft is the pole tip. Check durability and whether the tip can be replaced, because it’s often the part that wears out the fastest.

How packable should your trail poles be?

You’ll find one-piece poles, folding poles, and telescopic poles, depending on whether you want to stash them on your back or in your pack during runnable sections, for example.

One-piece poles

In general, one-piece poles are best for continuous use throughout a trail run or race, while folding poles are more suited to occasional use when the course alternates between climbs and flats.

A one-piece trail pole is more stable and robust. It’s especially useful for a Vertical Kilometer (VK), because that format demands a lot of power. Check out our tips on using poles on climbs. The downside is that one-piece poles can feel bulky on flatter trails, or whenever you’ll need them less than about 60% of the race.

Three-section folding poles or telescopic poles

Folding or telescopic trail running poles are easier to carry and more versatile. Look for a simple, fast deployment system, and practice until opening and closing them becomes automatic. There’s nothing worse than struggling to unfold your poles when it’s freezing cold and your hands are numb, experience speaking, haha.

Make a habit of stowing your poles when you don’t need them, or when the terrain becomes very technical. Clip them to your pack or your running belt.

A committed runner will usually prefer folding poles for better mobility during training and racing.

Which grips should you choose?

Foam or cork?

Trail pole grips typically come in foam or cork. Cork’s main advantage is durability, and it absorbs less moisture. Then you can choose between wrist straps or glove-style straps.

Wrist strap or glove-style strap?

A classic wrist strap lets you adjust hand placement and switch it up if you start to feel hotspots, under the hand, lower on the grip, and so on. However, it can be more irritating because the pressure is concentrated in a smaller area.

Glove-style straps spread pressure more evenly, help you stay relaxed, and can improve push-off efficiency, similar to cross-country skiing. Most elite trail runners use them now.

Choosing the right length for trail running poles

For trail running poles, a common recommendation is the ratio 0.67 x your height. More precisely, choose a pole that, with your arms relaxed by your sides, puts your hand at grip height when your elbow is bent at 90 degrees, like a ski pole fitting.

What are the best trail running pole brands?

Leading trail brands include Leki, Black Diamond, and Guidetti.

We recommend Guidetti poles, a French brand based in the heart of the Alps. Aluminum or carbon, folding or one-piece, every option is available. Their folding system is fast and reliable, ideal for races and long training runs. We also like their local commitment, with production largely made in France, and the attention they put into product durability.

Get 15% off with the code RUNMOTION15 on the official Guidetti website.

Train regularly with poles to build good technique and avoid blisters or burning sensations in your hands. Also get used to the open and close system on folding poles, especially if you train in the city and don’t use them often. Don’t hesitate to try different models in-store.

L’article How to Choose Trail Running Poles for Climbs, Ultras, and Performance est apparu en premier sur RunMotion Running Coach.

From August 23 to 29, 2021, thousands of runners headed to Chamonix. For one week, the trail running capital of Haute-Savoie in the French Alps turned into the stage for a fierce showdown between the best trail runners on the planet. More than 300 runners trusted RunMotion Coach to prepare for this goal!

If the UTMB® brings together so many passionate runners, it’s because it’s a one-of-a-kind event, and we’re going to tell you why.

UTMB®: An international race on every level

Kilian Jornet, François d’Haene, Pau Capell, Courtney Dauwalter, the best trail runners in the world all meet in Chamonix for UTMB®. The 2021 edition delivered a truly elite field, with French runner François d’Haene taking the win for the 4th time.

If the Ultra-Trail du Mont-Blanc is the most anticipated race of the year, it’s also one of the most watched. This year, organizers made it possible to follow the races live, including real-time coverage filmed from electric bikes. With nearly 100 different nations represented, UTMB® brings the whole world to Chamonix for one shared mission, to live and breathe trail running for a full week.

UTMB® Mont-Blanc: 7 days, 7 races

For one week, Chamonix becomes the beating heart of the event. It’s where you leave loved ones behind to find yourself alone on the trails around Mont Blanc. It’s also where you raise your arms and shout with joy at the finish. In 2003, trail fans discovered UTMB® for the first time. That inaugural edition had 711 runners on the start line, but only 67 made it to the finish. The race was defined by epic mountain weather, with rain, hail, and cold.

With demand exploding, the organizers created additional races that take place alongside UTMB®. The most recent is the MCC® (Martigny-Combe-Chamonix, 40 km), launched in 2018. Three years later, the event features 7 races ranging from 15 to 300 km, and that’s a big reason why UTMB® remains one of the most anticipated trail and ultra endurance events in the sport.

Mont Blanc as the backdrop

If Chamonix has become the trail running capital, UTMB® is a huge part of the reason. From France to Switzerland, via Italy, runners take on breathtaking mountain trails with one massive landmark guiding the way, Mont Blanc. At 4,810 m, it’s hard not to lock eyes with it at least once.

The different UTMB Mont-Blanc® races cross high mountain passes and iconic trails in a unique setting around Mont Blanc. The finish-line atmosphere in Chamonix is often described as spectacular, and it plays a major role in the event’s global reputation. On top of that, the organization is widely recognized as exceptional.

UTMB® is a tough race

Even if UTMB® isn’t the hardest ultra out there, it’s still a serious monument in ultra trail running. With 170 km (about 105 miles) and nearly 10,000 m of elevation gain, UTMB® is famous for its brutal, highly mountainous course. The race is marked by countless DNFs, among amateurs and pros alike.

The event always takes place in late August. Weather conditions can be amazing or absolutely savage. Intense heat, then an icy night, ultra-trail runners who take on this challenge need to be ready for anything.

UTMB®: how to prepare for it?

Let’s be honest, to finish a race like UTMB® (170 km and 10,000 m of elevation gain), you need a solid and consistent running base. For an amateur runner, finishing UTMB® usually means at least 30 hours in the mountains. Over a race that long, everything matters, nutrition, recovery, hydration, pacing strategy, and sometimes even sleep management. It’s pure endurance performance.

If you want to line up for one of the races, you need to factor all of this in. Here are a few tips to prepare for a UTMB® race:

• Bien choisir ses bâtonsChoose the right poles and learn how to run with them
• Plan and test your race nutrition well before race day (bars, gels, sports drinks)
• Follow a training plan tailored to your goal
• Choose the right gear (shoes, pack, clothing)
• Get used to altitude
• Learn how to descend efficiently

Discover comment réussir son UTMB® avec un plan personnaliséhow to succeed at UTMB® with a personalized plan.

Congrats to all the finishers! Did this UTMB® overview make you want to take on Chamonix one day?

L’article UTMB Mont-Blanc: Why It’s the Ultimate Ultra Trail and How to Train est apparu en premier sur RunMotion Running Coach.

Anyone who makes it to the finish line of these superhuman events is a true hero. Some will say they’re crazy to take on challenges like this. On this ultra-trail world tour, we’ll (re)discover only the non-stage races…

Before we take on the world, let’s start with a Tour de France of ultra-trails

UTMB® (Ultra-Trail du Mont-Blanc)

France is lucky to have terrain made for mountain running, whether in the Alps or the Pyrenees. When you talk about ultra-trail, how can you not think of the Ultra-Trail du Mont-Blanc. UTMB® crosses the French, Italian, and Swiss Alps with no less than 10,000 m of elevation gain over 170 km. While the same paths are often covered in 7 days on the Tour du Mont-Blanc hiking routeTour du Mont-Blanc hike, winners typically take a little over 20 hours.

The hype is so huge that registration is snapped up instantly. Getting a bib number, through a lottery, can feel almost harder than running the race… OK, that’s an exaggeration, but out of around 2,000 runners, only a bit more than half make it back to the finish in Chamonix.

Those who do are cheered like real heroes. In 2007, the first to reach the finish in Chamonix was Marco Olmo, aged 60. The following year, his successor Kilian Jornet won at just 20… Another great story, the winner of the very first CCC, Courmayeur-Champex-Chamonix, in 2006 (the “little sister” of UTMB, with 98 km and 5,550 m of elevation gain) was… a woman, Corinne Favre!

Diagonale des Fous, on Réunion Island

The Grand Raid de la Réunion is a legendary race, better known as the Diagonale des Fous. It crosses the island from southeast to northwest through the rugged highlands, finishing at the Stade de la Redoute in Saint-Denis. The course changes slightly every year. In the 2010 edition, it came close to 10,000 m of elevation gain over 163 kilometers.

Don’t be fooled, Réunion is seriously steep, with a high point at 3,071 m on Piton des Neiges. This race has a special place on the island, where every local dreams of seeing a Réunionnais take the win. After 20 years of French dominance, the 2010 edition saw Spain’s Kilian Jornet, nicknamed the ultra-terrestrial, take the crown. He was celebrated when he arrived in Saint-Denis while most of the field was still only halfway through!

To feel the magic of the Diagonale des Fous, nothing beats watching the stunning Inside Sport documentary (on this page you can find all the Inside Sport features in track & field and trail runningInside Sport features in track & field and trail runningInside Sport features in track & field and trail runningInside Sport in track & field and trail running).

Festival des Templiers

Before we head off to even more far-flung races, and Réunion was already a taste of that, let’s wrap up this quick Tour de France of ultra-trails with the Endurance Trail held during the Festival des Templiers.

The Festival des Templiers is a true trail-running celebration. It brings together nearly 7,000 runners across a wide range of distances. The event takes place in Aveyron, in Millau, also famous for its 100 km race and its spectacular viaduct. The Endurance Trail is the longest race of the Festival des Templiers, with 111 km and 4,590 m of elevation gain.

The American dream of ultra-trail

The Grand Slam of Ultrarunning

How could we start exploring international trail races anywhere other than the United States, home to some of the most iconic ultra events. The Grand Slam of Ultrarunning is like tennis Grand Slams, but for ultrarunners. Four races of 100 miles (160km), with between 4,000 m and 8,000 m of elevation gain, help identify the best ultra-trail runners on the planet.

The races are the Western States 100 in California, the Vermont 100 Mile Endurance Run, the Wasatch 100 Mile Endurance Run in Utah, and the Leadville Trail 100 in Colorado. Leadville is among the toughest trail races in the world, with a start line above 3,000 m (around 10,000 ft) altitude.

The Leadville Trail 100 is famous for more than one reason. It has seen multiple victories by Tarahumara runners, from the tribe of the same name, who cover dozens of miles running every day.

In the book “Born to Run”, author Christopher McDougall goes in search of this northern Mexico tribe for whom running is a way of life. A true bestseller in the US and a bible for minimalist and barefoot runners, the book recounts several epic battles on the Leadville Trail 100. It includes the 1993 win by Tarahumara runner Victoriano Churro, aged 52, as well as the 1994 showdown between the Tarahumaras and runner Ann Trason, who went out at an unbelievable pace.

The course record is held by Matt Carpenter, considered one of the greatest mountain runners in history. In 2005, he shattered the benchmark time by more than an hour and a half to finish in 15h42’59. With an unofficial world-record VO2 max for a runner (measured at 90.2 ml/kg/min by a highly reputable American lab), it certainly doesn’t hurt.

Badwater Ultramarathon, or how to come back from Death Valley

Before we leave American soil, we have to talk about the race that calls itself the toughest in the world. Its signature twist is starting below sea level and finishing at 2,500 m altitude, over a total of 135 miles, or 217 km. This is the Badwater Ultramarathon, run in Death Valley, California…

Temperatures can push close to 50°C on the asphalt, a true hell for feet trapped inside shoes. Beyond blister risk, dehydration danger is constant. And as if that weren’t enough, some runners keep going all the way to Mount Whitney, which the race is not authorized to climb. To reassure you, fewer than a hundred athletes attempt the adventure each year.

More mountain ultra-trails

Those 135 miles are also the distance of the Brazil 135 Ultramarathon, with more than 10,000 m of elevation gain, likely the toughest race in South America. To round out mountain ultra-trail running, we also have to mention Himalayan ultras. They’re less publicized and less crowded, probably because of travel costs, but races like the Annapurna 100 and the Everest Ultra are out there.

Their elevation profiles are staggering, and they become even more brutal because oxygen gets thinner at altitude.

Africa, also a land of ultra-trails

African ground is also home to some seriously impressive ultramarathons. Even when the difficulty isn’t about terrain, you quickly realize climate can be just as devastating. The Namibian 24h Ultra Marathon covers the equivalent of three marathons back-to-back in the Namib Desert.

No less than 126 km in conditions that can reach 45°C during the day and drop to 0°C at night, basically switching from summer heat to winter cold in the same race. The desert is also the playground of the famous Marathon des Sables. It takes place in Morocco over 250 km, but this time spread across 6 stages.

Comrades, an event like no other

Even if it’s less well-known in Europe, the Comrades Marathon is the oldest ultramarathon still run today. This 90 km race in South Africa has taken place every year since 1921 (except for the interruption during World War II).

Surprisingly, the race alternates each year between an “up” profile from Durban to Pietermaritzburg and a “down” profile on the reversed route. In 2010, it counted 85 editions and more than 300,000 cumulative finishers… It only surpassed 100 finishers in a single year in 1962, but the popularity exploded. Since the 1990s, more than 10,000 runners finish every year.

In South Africa, the race is broadcast non-stop and is a major national sporting event. Journalist John Aerni-Flessner explains that there, every South African runner naturally takes part in Comrades. At school, his teachers didn’t ask if he would ever run Comrades, they asked when he would run it, because participating feels like the obvious next step. By contrast, in Europe and the United States, when he said he was racing it, people wondered if he was out of his mind.

Spartathlon, with a powerful historical echo

Back to Europe for our virtual journey, and back to the roots of long-distance running. Spartathlon follows the route of Pheidippides, the Athenian messenger who ran to Sparta to ask for help against the Persians before the Battle of Marathon in 490 BC. Historical accounts describe a run of roughly 250 km, stating he arrived the day after he left.

In 1982, runners set out to see whether this feat was actually possible, and the race was born the following year. The course record belongs to 24-hour and 48-hour specialist Yiannis Kouros. He reached Sparta in 1986 in 20h25. And because 246 km wasn’t enough for him, he once decided to do it again, there and back. For that round trip with historical flavor, you’ll still need to account for at least 53h43.

Our whirlwind look at some of the most mind-blowing ultra-trails on Earth is coming to an end. There are so many that it’s impossible to list them all. We could have talked about the many ultras in Australia and New Zealand, like the Melbourne to Sydney race at more than 800 km, the Hardrock 100 Mile Run, the Barkley 100 Mile Run and its 16,500 m of elevation gain, the SaintéLyon, …

Let’s finish, though, with the Antarctic 100km Ultra Race, the coldest 100 km in the world, in Antarctica, as the name suggests. The course record is 12h49. You’ll need to budget around €10,000 for participation costs, and temperatures down to -20°C… Totally frozen, right?

Did this ultra-trail world tour fire you up? To train for your next trail races, here are the specifics of a trail running training plan. And if you don’t feel ready to race these ultra-trails but still want to discover breathtaking places in trail mode, the Contrastes Running travel agency offers incredible getaways, with 10-day hike-and-trail trips.

L’article The World’s Toughest Ultra-Trail Races, from UTMB to Badwater est apparu en premier sur RunMotion Running Coach.

Training for a trail race? Huge respect, that is a real challenge. During your build-up or on race day, you might run into muscle cramps. They tend to show up on trail races longer than 30 km, especially in the 40 km to 80 km range, and even more often in ultras like a 100 km. To keep that pain from stopping you in your tracks, it helps to prepare for it and know how to calm it fast. Here are our six tips to prevent cramps during trail running, plus what to do to stop them if they hit.

What is a cramp? What are the symptoms?

A cramp is an involuntary, painful contraction of a muscle or muscle group. It usually comes on suddenly and can last anywhere from a few seconds to several minutes.

Types of cramps trail runners often face

Trail runners are especially prone to exercise-associated muscle cramps, which appear during hard, prolonged effort. They often strike on steep climbs or technical descents, when muscles are pushed close to their limit. Sustained intensity, paired with uneven and unstable terrain, increases the risk of sudden, painful muscle contractions.

Night cramps can also show up after a race, when muscles are tired and you are slightly dehydrated. After hours on the trails, the body is drained and recovery can feel rough, especially if post-race hydration and nutrition are not on point.

Cramps by muscle group and main causes

Cramps usually hit the muscle groups that take the biggest beating while running, especially:

Calf cramps

Your calves are heavily worked on both climbs and descents, which can make them tighten up as fatigue builds. Uphill, they work hard to drive you forward and up. Downhill, they help stabilize and absorb impact. That constant load can trigger painful cramps.

Quadriceps cramps

Your quads take a major workload, especially downhill, where they handle much of the impact and stabilization. On technical descents, they absorb shock and control speed, which can fatigue them quickly and cause cramps during a trail run.

Hamstring cramps

Your hamstrings work hard throughout a trail race, especially on uneven terrain where your stride and mechanics constantly change. They are always engaged to help with propulsion and stability, and that repeated demand can wear them down and lead to hamstring cramps.

Foot cramps

The small muscles of the feet can cramp from fatigue and repeated impact on varied, often rocky or uneven trails. Every step on unstable ground forces the feet to work for balance and grip, which raises the risk of cramping.

Back and abdominal muscle cramps

Your back and core muscles are constantly recruited to maintain posture and balance on technical terrain. It is less common, but these muscles can cramp too, especially once fatigue sets in. Solid core stability is key for efficient trail running, and excessive fatigue can spark painful contractions.

When you understand the most common types of cramps and the muscles involved, you can prepare better and prevent these issues in your trail races. Use smart training and recovery strategies to strengthen these muscle groups and build endurance, so cramps are less likely to ruin your day.

Our 6 tips to prevent cramps during a trail run or ultra-trail

Add general strength and conditioning (PPG)

General strength and conditioning, often called PPG in French training plans, is essential for building overall strength and muscular endurance, which is a major factor in preventing cramps in trail running. By adding strength work to your training plan, you prepare your muscles for long duration effort and constantly changing terrain. Even before dehydration becomes an issue, muscle weakness is one of the main reasons cramps happen during exercise.

With the RunMotion app, you get personalized training plans based on your goals, including trail-specific strength sessions. These plans include targeted strength and mobility exercises to boost performance and reduce the risk of cramps during a trail race. With RunMotion, you follow a structured program that guides your training and gets you ready for anything you might face on race day.

Progressive training matters

Progressive training builds strength and muscular endurance step by step. By gradually increasing distance and intensity, you lower the risk of muscle overload and therefore cramps. The RunMotion app factors in your training load and the intensity of recent sessions to help avoid these pitfalls.

• Vary your intensities: Alternate long endurance runs with speed sessions to get your muscles used to different demands.
• Rest and recovery: Build rest days and recovery weeks into your plan so your muscles can repair and adapt.

Hydrate properly

Proper hydration is key to preventing cramps. Drink small amounts regularly before, during, and after training or racing to keep muscles hydrated. Mineral water provides more minerals and can be alternated with regular still water.

• Before the race: Hydrate well in the days leading up to the event by sipping water regularly.
• During the race: Drink at regular intervals, about every 15 to 20 minutes, to offset sweat losses.
• After the race: Keep drinking water to rehydrate and support muscle recovery in the days after your race.

Balance your electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for proper muscle contraction. Eat electrolyte-rich foods or use supplements and isotonic sports drinks to maintain a solid electrolyte balance, especially during long endurance events.

• Electrolyte-rich foods: Banana, orange, spinach, nuts, and seeds.
• Isotonic drinks: Use sports drinks with electrolytes to stay balanced during the race.
• Electrolyte supplements: Use tablets or electrolyte gels if you have specific needs or during long races.

Choose the right gear

The right kit can help prevent cramps and improve performance. Invest in trail running shoes that match your stride and offer reliable cushioning, wear technical clothing that wicks sweat and keeps you comfortable, and consider compression socks to support blood flow.

• Trail shoes: Pick shoes with solid cushioning and traction, designed for rugged terrain.
• Technical clothing: Choose breathable, moisture-wicking fabrics to stay dry and avoid chafing.
• Compression socks: They can improve circulation and reduce muscle fatigue, which matters in long efforts like trail races. If your calves are a weak point, they are worth testing.
• Hydration pack : A hydration pack is essential for carrying key gear like gels, soft flasks, and other important equipment. It helps you stay hydrated and gives you easy access to what you need between aid stations.

Drink pickle juice to help prevent cramps

A surprising but effective way to help prevent cramps is drinking pickle juice. The exact mechanism is still debated, but it is widely used in endurance sports like cycling and trail running, and many athletes swear by it. It contains electrolytes and acetic acid, which may help relieve and prevent cramps quickly. Plenty of runners use it for its ability to restore balance and reduce muscle cramps almost instantly.

What to do if a cramp hits during a trail race?

• Slow down and walk : As soon as you feel a cramp coming on, back off immediately and walk to reduce stress on the affected muscle. This lowers tension and helps blood flow return to the area.
• Stretch gently : Lightly stretch the cramped muscle to help it relax. For a calf cramp, lean forward with the affected leg back and heel on the ground. For quad cramps, bend the knee and bring your heel toward your glutes, holding the position.
• Drink and take electrolytes : Drink water, an electrolyte drink, or pickle juice if you have it to rehydrate and restore electrolyte balance. Always carry soft flasks or electrolyte powder packets so you can mix them with water.
• Massage the area : Gently massage the cramped muscle to improve circulation and release tension. Use your hands, or a small massage roller if you carry one in your hydration pack.
• Restart gradually : Once the cramp eases, ease back into running and stay alert for signs it may return. Alternate walking and easy running until you are ready to settle back into your normal rhythm.

Prevent trail running cramps with the RunMotion Coach strength module (PPG)

With the right preparation, you can dramatically lower your risk of cramps during a trail race or ultra. Hydrate well, manage electrolytes, follow a smart training plan, dial in your nutrition, and above all listen to your body. These strategies help you run with more confidence and comfort, even on the toughest terrain and over long distances.

For the best preparation, check out the RunMotion training plans. They are designed to help you improve progressively and get ready for the race you are targeting. On top of that, the strength module (PPG) gives you specific strengthening exercises to prepare your muscles for long efforts and the unstable terrain you will face. Balanced leg strength development, including the hamstrings, is a real advantage for preventing cramps and injuries.

L’article How to Prevent Muscle Cramps in Trail Running and Ultra Races: 6 Proven Tips est apparu en premier sur RunMotion Running Coach.

Want to improve in trail running and looking for truly effective sessions? Hill intervals are your best ally. They build stronger legs, boost your cardiovascular fitness, and sharpen your mental toughness. Here are three key hill repeat workouts to add to your trail running training plan.

The benefits of hill intervals

Before diving into the sessions, here is why hill repeats are so valuable for race prep.

Muscle strengthening is one of the biggest benefits. Running uphill puts more demand on your leg muscles, especially your quads, calves, and hamstrings. You will gain power and explosiveness, which is essential for trail climbs.

Improving endurance and speed is another major advantage. Training uphill increases your cardiovascular capacity and endurance. This helps you hold a stronger pace across mixed terrain and manage long efforts more efficiently.

Injury prevention is also a strong point of hill interval training. It strengthens stabilizing muscles and improves coordination, which reduces injury risk. Plus, uphill running is generally less impact-heavy on your joints than fast running on the flat.

Finally, do not forget the mental gains. Facing hills regularly builds serious grit. You will be better prepared for tough moments on race day, whether it is a steep climb or a wave of fatigue.

3 key sessions to improve

Session 1: Short hill sprints for power

The goal of this workout is to build power and explosiveness without taking up much time. Here is how to do it:

Find a hill with a length of around 100 to 200 meters. After a 20-minute warm-up, do 8 to 12 fast uphill reps of 25 seconds. The aim is to reach roughly the same point on every rep. Pick a landmark and manage your effort!

Walk or jog back down at an easy pace to recover for 1 minute, then start the next rep.

Pre-workout tip: Add running drills to your warm-up to lower the risk of injury.

During the workout: Focus on solid running form, with quick, dynamic strides and strong arm drive.

Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to speed up recovery and reduce soreness.

The big plus: it is easy to fit into your schedule if you have a hill nearby, since the whole session takes less than 45 minutes.

Session 2: Myocross to combine cardio and strength

Myocross means pairing strength and conditioning drills with a trail run or run workout. This fun session targets both cardiovascular fitness and muscular strength. Here is how to do it:

Choose a hill of 100 to 150 meters. After a 20-minute warm-up, do 6 to 8 uphill reps of 15 seconds at 95% of your vVO2max. Before each rep, do either 6 jumping lunges alternating sides, or 15 squats, or a 30-second wall sit.

Use the downhill to jog easy and recover.

This type of hill interval session is ideal for building muscular endurance and explosiveness at the same time. It is best reserved for experienced runners.

Pre-workout tip: Plan to rotate the S&C exercises you include.

During the workout: Keep a steady rhythm and maintain good posture throughout the effort.

Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to improve recovery and reduce soreness.

Session 3: Long hill repeats for endurance

The goal here is to train your endurance and your ability to sustain effort over time. Here is the structure:

Find a hill of 600 to 1200 meters with a 5 to 7% gradient. After a 20-minute warm-up, do 4 to 6 uphill reps of 7 minutes at about 80 to 85% of your maximum heart rate, keeping a steady climbing pace.

The goal is the same as for short hills, pick a landmark and try to hit the same point on each repetition.

Jog back down to recover, then start again once you are at the bottom.

This session is perfect for trail runners who want to improve their ability to hold a strong effort over longer distances.

Pre-workout tip: Set intermediate targets (that you can actually hit) during the rep, for example reaching a specific point on the climb before half the time is up, and be careful not to start too fast.

During the workout: Focus on steady breathing and an economical stride. The pace you use should be sustainable for about 30 to 45 minutes uphill.

Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to help your body recover and reduce soreness.

Practical tips for hill interval training

To get the most out of your hill repeat workouts, here are a few practical tips:

When choosing the gradient, go for inclines that match the terrain of your race. Keep in mind that a hill that is too steep can raise injury risk because it is much more demanding, while a hill that is too gentle will not challenge your muscles enough. It is also important to vary both the duration of your climbs and your climbing pace so your body gets used to the efforts you will need on trail race day.

Recovery is essential for progress and for making the session effective. Between reps, head back down either walking or jogging easily, your choice, to support muscular recovery.

For frequency, add one to two hill interval sessions per week to your trail running training program. Do not stack two hard sessions on back-to-back days if you want quality. Alternate with flat road running sessions and long hike-run style outings for a well-balanced plan, mixing specific work with aerobic base training.

Hill intervals are a powerful tool for any trail runner who wants to improve uphill performance. By adding these three key sessions to your training, you will build power, endurance, and mental resilience. So lace up your trail shoes, find a great climb, and start gaining vert.

Your personalized trail training plan with RunMotion Coach

Want to improve in trail running, especially on climbs? With the RunMotion Coach app, you get access to a personalized trail running training plan with a wide variety of hill interval workouts, downhill sessions, and more. Your plan adapts to your level and your goals, taking into account your availability and training terrain so you can prepare in the smartest way. If you have access to long climbs near home, remember to tick the “Mountain” terrain option in your training terrains.

Download the RunMotion Coach app now and start your plan!

Do not forget, every climb you conquer in training brings you one step closer to your goals. Train well!

L’article 3 Hill Repeat Workouts to Level Up Your Trail Running Climbing est apparu en premier sur RunMotion Running Coach.

Mountain trail running is more popular than ever. While some long-distance routes, like the Tour du Mont-Blanc or sections of GR trails, are well marked, other outings can become far more hazardous depending on the weather, the season, and your experience as a trail runner. Any consistent runner has dealt with at least one fall, or a moment that got a little sketchy. The good news is that a few key habits can seriously reduce your risk and help you train and perform with confidence in the mountains.

Know the route well and do not overestimate your abilities

Before you head onto a trail, it is essential to truly understand the itinerary. Study the route on a detailed map and use GPS apps to anticipate the main challenges, elevation gain, technical sections, terrain changes, and to keep track of your position during your trail run. You can export the GPX file to your phone and or your GPS watch.

If you are planning a long run lasting several hours but you are not fully sure you can complete it, plan backup options that let you shorten the route. Be careful though, the shortest option is sometimes also the most technical or the most dangerous.

Always check the weather forecast

Mountain weather can change fast, shifting from sunshine to thunderstorms within a couple of hours. Before you leave, check the forecast and adjust your training session accordingly.

Even if conditions look good, always pack a windproof, waterproof jacket and an extra warm layer for sudden temperature drops at higher altitude. Also bring an emergency blanket, it weighs almost nothing and can be life saving if you have to wait a long time in the mountains.

Be ready to turn back if conditions deteriorate, because safety should always come before the goal of the day.

Bring the right trail running gear

Running in the mountains requires specific equipment to handle constantly changing conditions:

• Trail running shoes with strong grip for uneven, technical terrain.
• Waterproof jacket, to protect you from bad weather.
• Trail running pack with water and an emergency blanket.
• Fully charged phone and optionally a whistle, so you can signal your presence if something goes wrong.

This gear is usually mandatory in official trail races, for a very good reason. Also make sure everything is in good condition before each run.

Nutrition: do not underestimate your needs

In the mountains, the effort is higher, especially with elevation gain. That is why solid hydration and nutrition management is essential for performance and safety. Pack energy bars, gels, or dried fruit to avoid energy crashes. Always bring a little more rather than a little less.

Depending on the duration of your run, carry enough water, especially if you are training in an area where water sources are not accessible. Electrolytes can also help replace salts lost through sweating.

Season changes: watch out for snowfields and lingering snow

The mountains shift dramatically with the seasons, and trails can become particularly slippery or dangerous. Snowfields, meaning patches of persistent snow, can be extremely slick even if they look harmless at first glance.

Be extra cautious during seasonal transitions, when the first snowfall arrives or when snow starts to melt. It is wise to carry light traction devices for snowy sections and to check route conditions before you head out. Trekking poles can also help on these tricky passages.

Stay alert

Mountain trail running can be unforgettable, but you should never underestimate the risks of this natural environment. By following these tips, you will minimize danger, even though the risk of an accident is never zero. If you are unsure, or if fatigue starts to compromise your decision making and coordination, always choose the safest option.

And if conditions are not on your side, do not hesitate to swap your planned session for a flat workout on a safe route. The mountains will still be there, and you can come back when the timing is better.

L’article Mountain Trail Running Safety: 7 Smart Tips to Avoid Trouble est apparu en premier sur RunMotion Running Coach.