Trail races are inspiring, with varying distances and different courses. You’re starting trail running and want to succeed in your first trail competition? Which trail to choose? How to prepare? From selecting your race to crossing the finish line, here are our tips to succeed in your first trail run and enjoy the experience to the fullest!
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Finding the Right Trail
After your initial runs to get into trail running, you may be eager to participate in a trail competition. Whether you’re an experienced runner or a beginner, you must choose your first trail race carefully!
To succeed in your first trail run, you should choose a race that matches your level and experience. “Slow and steady wins the race,” you won’t tackle an ultra right away! Yes, even if it’s trendy!
Opt for a race that seems relatively easy on paper, with little positive elevation gain and no overly technical paths or trails. Unless you’re an experienced hiker and mountaineer to begin with, here, we’re looking for a trail that matches your level of experience.
For example, if you’re new to running and trail running, a course of less than 10km with less than 200m of elevation gain is already a great start! If you’re transitioning from road races to trail competitions, you can consider a trail race between 10 and 15 km with a 500-meter elevation gain.
You can search for your future trail races on the WeRun race calendar, for instance.
Specific Training for a Successful First Trail Run
To succeed in your first trail run, having a specific and tailored training plan is essential. Trail running is a demanding discipline that requires both endurance and strength!
If you’re registering for your first trail race, having a trail training plan with varied sessions is important: short hills, long hills, fundamental endurance, trail hiking, etc. This allows you to anticipate and avoid mistakes in the week leading up to your race, such as overtraining.
In addition, you can incorporate strength training or cross-training like cycling into your routine to strengthen your muscles and prepare them for the elevation changes: the inclines, and especially the descents in trail races that can be tough on your legs. This will help you avoid muscle fatigue and allow you to finish your race as well as possible!
Things to Know Before Starting Your First Trail Run
Before setting off to succeed in your first trail run, keep in mind that trail running is a competition primarily against yourself. More physically demanding than a road race, trail running has a significant mental aspect.
Trust your feelings. You can’t maintain a target pace in a trail race like you can in a 10km race, for instance. Therefore, it’s important to listen to your body and feelings throughout the race. Remember that the goal is to reach the finish line!
Weather plays a key role. In the mountains or in nature, weather is significant, whether it’s for the gear you need to prepare or the condition of the trails you’ll traverse. This is another reason why, to succeed in your first trail run, I advise you not to set a time goal but simply to reach the finish line.
In trail running, everyone has their strengths. For some, it’s the climbs, for others, it’s the descents or the flats. Even though it’s sometimes tough to let others pass you when you’re not feeling your best, it’s better to conserve energy and rely on your strengths when you’re feeling better!