Key takeaways:
- Contrary to popular belief, trail is a sport accessible to everyone.
- Most beginners start with a trail of 10 to 15 km with an average speed of between 7 and 11 km/h.
- It is generally considered that you are ready to run an official trail event when you are able to cover 75% of your race distance in training.
- Consistency and variety in training (easy runs, long outings, interval sessions, specific workouts…) is essential in order to progress.
Trail running is not just running: it is an adventure in the heart of nature that engages the whole body. While the discipline can seem daunting, it is in reality accessible to everyone, provided you respect a few principles of gradual progression and understand that the rules of road running no longer quite apply here.
Speed, pace and distance: benchmarks for the beginner trail runner
To get a clear sense of your level on your first outings, here are the key figures and indicators to know:
- Average speed for a beginner: On a hilly and low-technical trail, it generally falls between 7 and 11 km/h.
- Elevation equivalence: In trail, it is estimated that 100 m of positive elevation gain (D+) corresponds to 1 km of additional effort on flat ground. A 10 km course with 500 m D+ is therefore equivalent to approximately 15 km of effort.
- Pace management: Unlike road running, walking on climbs is a smart effort management strategy. Your pace can drop to 4 or 5 km/h on steep gradients without this being a sign of poor fitness.
- The ideal distance to start with: Most beginners gravitate towards formats of 10 to 15 km for their first official event.
Who can do trail?
Often perceived as a discipline reserved for extreme athletes, trail is in reality open to everyone regardless of age. Whether you are 20 or a motivated senior, what matters most is your desire to explore wide open spaces!
If you come from road running, you already have a cardio base. If you come from hiking, you already have "mountain legs". trail is the meeting point of these two worlds. There is no need to be an expert: you can very comfortably start with short outings on low-technical trails.
The secret to progression: avoid injury at all costs
The most common beginner's mistake is trying to do too much, too soon. In trail, muscles and tendons are engaged in an asymmetric and intense way, especially on descents.
- The rule of progressive overload: To progress well in trail, do not increase your weekly volume by more than 10% from one week to the next. Your cardiovascular fitness improves faster than your joints; give your tendons time to strengthen.
- Listening to the signals: Pain that sets in is not "part of the learning curve" — it is a warning signal from your body. trail must remain a durable pleasure.
Overall training: strength work and cross-training
To become a well-rounded and resistant trail runner, focusing solely on running is not the most effective approach.
- Strength training: Essential for protecting your knees and ankles. Two 30-minute sessions per week working close to muscular failure can already make a colossal difference to your ability to handle elevation gain.
- Cross-training: Cycling, swimming or cross-country skiing are the best allies of the trail runner. They allow you to work on your base endurance without the punishing impact of running. This is the ultimate trick for building your cardiovascular capacity while giving your joints a rest.
Calibrating your sessions: structuring your preparation effectively
Good trail preparation relies on variety in your sessions. To avoid running blind, first determine your MAS (Maximal Aerobic Speed).
A simple method for calculating it is to carry out a 12-minute test on flat ground: simply divide the distance covered (in kilometres) by 2, then multiply the result by 10. For example, if you cover 3 km in 12 minutes, the calculation is as follows: (3 / 2) x 10 = 15 km/h. This baseline figure will then allow you to define your target paces for easy runs, interval sessions or long outings.
An example of a typical training session:
- Easy Run (Recovery): A slow session of under one hour.
- The Long Outing: Endurance work on varied terrain. This is also where you validate your gear.
- Interval Training: To improve your race pace.
- The Specific Session: Hill work for power and technical work to improve your descents in trail.
Gearing up right: technical kit in the service of comfort
- Shoes: Your first line of defence. They must offer grip and stability. If you are unsure, check our guide on how to choose your trail shoes or browse our selection of high-performance trail shoes directly.
- Clothing: Avoid cotton, which traps sweat. Opt for waterproof and breathable trail jackets to handle changing mountain weather.
- Carrying Gear: A well-fitted trail pack is essential for carrying your hydration and emergency blanket without annoying bouncing.
Expert tip: don't be afraid to walk!
In trail, walking is not a failure — it is a sign of smart racing. The greatest champions walk on steep gradients to preserve their heart rate. Saving energy on the climbs allows you to push much harder on the flat or on descents. If you want to progress even faster, try fast-hiking (active hiking) to build your cardiovascular fitness without the fatigue of running.
