You want to
starting trail or perhaps you have just discovered this fantastic activity? Don't make the common mistakes that many runners make, which can lead to disappointment, injury, and above all take away the pleasure you get from running in the great outdoors: discover with us the 7 mistakes to avoid when doing trail!
Wanting to progress too quickly
This is also a frequent mistake among beginners or those who lack experience. trail, like most endurance sports, requires a fairly long progression curve. It is a mistake to try to tackle long distances quickly without first mastering intermediate ones. It is better to try shorter races, enjoy yourself and build up experience before taking on more demanding courses.
Not accepting your personal limits
We are all different, and champions are rare. Even if we all dream of the exploits of a Kilian Jornet, we can only admire them from afar. The influence of stars and the media coverage of remarkable achievements often lead athletes to overestimate or ignore their limits. We must also take into account our own personal circumstances (our age, our job, our family life) and realistically assess how much space sport can occupy in all of that. Imagining doing ultra trail when you have demanding working weeks is often unreasonable and can lead to real problems. Always keep in mind that sport, whatever it may be, is a source of balance in life and must not become a burden on the mind and body. Above all, you should enjoy yourself while taking part in an activity that contributes to your wellbeing and health.
Trying out new gear on race day
Many athletes treat themselves and buy a new pair of shoes, a new heart rate monitor watch or any other piece of gear ahead of an event — a race they have signed up for. The ambition to be better equipped is legitimate and understandable, but you must not make the mistake of using that gear for the first time on race day. With shoes, you can easily imagine the consequences: pain because your new pair hasn't been broken in. But the same applies to any piece of gear: you risk unexpected discomfort with your new shorts, misreading the data on your new heart rate monitor… and so on. The same goes for nutrition. Don't try a new energy gel on race day: you don't know how your body might react! Any new piece of gear must be tested several times in training — that way you will detect any potential issues or gradually adapt to this new accessory.
Training too intensively before an event
A trail training load that is too heavy or too intense close to a race is also a common mistake. The underlying desire to do well drives this behaviour, reinforced by the fairly common feeling of not being ready. This can only result in arriving on race day overtired and without freshness. It is better, on the contrary, to train hard several weeks before the event and lighten the programme in the final two weeks. Make sure to rest and relax in the 48 hours before your race. Don't drain your energy and focus by engaging in stressful or physically demanding activities.
Neglecting healthy lifestyle habits
This is a fundamental point in any sport, and particularly in endurance sports, yet it is often overlooked by beginners. Too many people rely solely on their training, telling themselves that doing more cancels out dietary lapses, for example. This is a mistake with serious consequences in general. A healthy diet and good sleep are essential for promoting progress and performance. Moreover, this often becomes a virtuous cycle: if you improve your lifestyle habits in preparation for an event, you adopt habits that you can more easily maintain over the long term. A healthy lifestyle will also help you to
preventing cramp during a trail race.
Disrupting your habits and routine
Just as you wouldn't try a new product on race day, you shouldn't radically change your habits 72 hours before an event. If you have already adopted a preparation method and have a routine that works for you, don't change it drastically. Of course, you can evolve it gradually, one thing at a time (to better measure the impact). You could, for example, slightly adjust your sleep schedule or your diet the day before a race — but bear in mind that the body doesn't take kindly to sudden changes.
Not having a race nutrition plan
This is especially true for medium and long distances, but it can apply to any event. A nutrition plan allows every competitor to approach their race psychologically prepared and not leave their fuelling to chance. A nutrition plan should tell you what to eat, what to drink and when. It also covers nutrition and hydration before and after the race. You can seek help from more experienced competitors or coaches to put it together, or draw on your training experience. Setting off in a race without a real nutrition plan can lead to missed fuelling, serious mistakes, loss of bearings and ultimately notable underperformance.
There are certainly many other common mistakes in trail, but these prove to be the most widespread among those who are new to the discipline. They are fairly easy to avoid, and above all it is possible to build a method tailored to your own ambitions and means. trail should remain first and foremost a source of pleasure and communion with nature, while keeping fit and developing your endurance!
