A FULL GUIDE TO PREPARING FOR A TRAIL RACE

Are you looking for a comprehensive guide to trail running preparation to boost your performance and conquer challenging trails?

Trail running is more than just a physical challenge, it's a journey of pushing your limits amidst nature. To ensure a successful and safe experience at your next trail race, you need a meticulous plan, spanning from building strength for complex terrain and selecting the right gear, to crafting a smart racing strategy.

If you're still running instinctively and unsure where to start your preparation, in this article, let the Vietnam MTB Series guide you through the expert tips for training and pre-race preparation. We'll help every step you take on the trail be more confident and powerful, enabling you to truly excel in trail races.

Be well prepared to ensure your journey of exploring nature is safe and complete.

Researching the race before race day

In a trail running race, it's not always easy to clearly see the course markings or spot volunteers and other runners. To ensure your safety and performance quality, dedicate time to researching the course route, terrain, technicality level, weather conditions, and the locations of the aid stations.

You can fully research this information through the race's official website or social media channels. Furthermore, reviews and feedback from previous participants can also help you with mental preparation before the race.

For races within the Vietnam MTB Series system, such as Dalat Ultra Trail or City Trail Series, we always ensure that information regarding the course route, terrain, and mandatory gear requirements are clearly published on the event's Website and Fanpage. This allows athletes to easily look up information and plan their pre-race preparation for the competition.

Strength preparation for technical terrain

Make it a habit to run on trails or complex terrain at least once a week instead of only running on paved roads. The difference lies in the fact that while running on dirt, gravel, and grass is often gentler on the body, it harbors numerous obstacles. Therefore, incorporate strength training exercises to help your body adapt more quickly to the trails. The secret to strength training for trail running is targeting specific muscle groups: Calves and hamstrings are primarily responsible for uphill running, quadriceps are crucial for control during downhill running, stabilizer muscles build strength and ankle stability.

Coach Amie Dworecki emphasizes that single-leg exercises are an effective way to improve balance and minimize the risk of tripping. The goal is to perform a strength training session 1-3 days per week.

Falling is often an unavoidable part of running on technical trails. View this as part of the experience and be prepared with fall response knowledge: After dusting yourself off, walk slowly for a few minutes to assess any injury. If the pain persists or worsens, you need to re-evaluate your ability and stop the race if necessary.

Essential gear for a trail race

On trail running courses spanning tens of kilometers, what you wear and carry can make a huge difference in your performance and experience, especially when you have to run for many hours between aid stations.

Common gear requirements that most trail running athletes carry include water (hydration), energy food, a rain jacket, and sometimes a headlamp for sections running at night.

Depending on the specifics of each trail race, you should also prepare a few specialized items such as toilet paper, a course route map, or a compass. Those are items that are useful when you are in the middle of the wilderness, where no signal or amenities are readily available.

You can try carrying these items during training to familiarize yourself with the weight and position of your pack, thus allowing you to adjust appropriately to maintain maximum focus on the race.

Don’t worry about Pace

While road running often prioritizes running the second half faster than the first, this concept is almost meaningless on natural terrain. According to expert Dworecki, a trail running race of the same distance will usually take longer because the constant changes in elevation and terrain mean that pace is no longer the accurate measure of performance.

Your performance in a race depends on how you move the course.

Instead of trying to maintain a steady pace, think in terms of Total Time on Feet, meaning focus on how long you will be moving on the course, rather than how fast or slow each kilometer is. Thoroughly researching the course route map before the competition will also help you predict which sections require energy conservation and which allow for an increase in pace, thereby distributing your energy more rationally.

More importantly, evaluate your performance using your Rate of Perceived Exertion (RPE), which is the self-assessed feeling of how hard you are trying on a scale of 1 to 10. 

For instance, you might run faster during downhill running and slow down during uphill running, yet still maintain a stable RPE level, such as keeping it at 7/10 regardless of the actual pace changes. When you learn to listen to your body, pace will no longer be a burden, but a natural result of focus and balance.

Energy distribution on complex terrain

Instead of trying to run at full effort, create a clear plan for each type of terrain in the race. You can power hike (walk quickly) on uphill running sections and return to running on flat or downhill running segments. This way, your energy can be distributed rationally, and your leg muscles won't be overloaded.

Hiking is a smart strategy in trail running. When transitioning from road running to trail running, many still think that "walking is a sign of fatigue." However, hiking is a smart strategy for energy conservation and maintaining endurance when climbing hills or tackling difficult technical terrain.

To save time and maintain a steady rhythm, avoiding the need to restart, you can keep your body moving continuously by taking advantage of hiking moments to eat, drink (hydration), and adjust your clothing or gear.

It is necessary to combine walking and running to avoid losing too much energy on complex terrain.

In summary, alongside consistent training, you need a certain level of understanding of the course route, gear, and training methodology. Thorough pre-race preparation for every competition not only keeps you safe but also significantly improves your personal performance and helps you to excel in trail races.