Taking on a trail is no small undertaking. Whether you're preparing for a 15, 20, 40, 50km trail or even an ultra-trail, preparation is a crucial step. It centres mainly on physical training, nutrition and hydration, as well as sound race management. Here are our essential tips for preparing a trail properly.
Key takeaways:
- Choose a race suited to your level and build a training programme over 8 to 12 weeks.
- Physical and mental preparation is essential for managing your effort and mindset during the race.
- Choose suitable kit with good shoes and lightweight, breathable clothing.
- Your training programme should include varied sessions, particularly specific sessions.
- Get into the habit of eating and drinking during exercise, focusing on carbohydrate-rich foods and electrolyte drinks.
- Cut back on training in the week before the trail and focus on recovery with stretching, a varied diet, adequate hydration and mental preparation.
Set yourself a realistic goal
There are several things to consider when preparing for a trail race. So how do you get started in trail running? First, choose a race that matches your ability and put together a suitable training plan. Preparing for a 15 km trail race takes a different amount of time from preparing for a 50 km one. An ultra-trail requires a different approach again: it is advisable to complete at least two or three trail seasons before taking one on. More generally, allow 8 to 12 weeks of training. This gives your body time to reach peak fitness and recover.
Success in a trail comes down above all to physical and mental preparation. You need to be able to manage both your effort and your mindset. To do this, you must train your body to draw slowly on its reserves, work on your heart rate, learn to listen to your body and condition your mind to hold out over long distances. Also remember to study the technical nature of the terrain carefully, as it adds an extra layer of difficulty. It is therefore better to start with a short trail with manageable elevation gain.
Finally, pay close attention to your kit. We recommend choosing trail / running shoes that offer support and good grip. Choose lightweight, breathable clothing too, such as trail T-shirts. It should wick away sweat while protecting you from bad weather and heat. Lastly, make sure you test your kit, especially your accessories (hydration pack, watch, poles…) before race day and on all types of terrain.
For more advice, follow our guide to choosing the right trail shoes.
What training sessions should you do to prepare for a trail?
To follow a good training programme, it is important to plan varied sessions to prepare your body properly. When preparing for a trail, we recommend training a minimum of two to three times per week. In addition to your intense sessions, don't forget to include easy jogging at a moderate intensity as a recovery session.
Your aerobic endurance will improve during long runs. The aim is to start with a duration of at least one and a half hours, then gradually increase it. The long run should allow you to get closer to the distance, elevation gain and effort time required during your race. It is therefore important to practise it in real conditions to ensure proper trail preparation.
To work on pace changes and improve your MAS, interval training is the session for you. This training method involves alternating phases of fast, intense running with lower-intensity recovery phases.
When should you plan to walk during a trail? Specific sessions are ideal for training on this point. In trail, you should prioritise walking on uphills and technical sections of the course. Hill work is therefore perfect for training this aspect. During specific sessions, you should also focus on descent technique, varied terrain and, more generally, your muscular conditioning.
Nutrition and hydration in trail
Nutrition and hydration is a very important aspect of trail preparation. Just as with your kit, don't wait until race day to test different foods and drinks. That way you'll avoid any nasty surprises on the day.
The main nutritional sources during exercise consist of carbohydrate-rich foods to avoid a hypoglycaemic episode. We therefore suggest turning to energy bars, energy gels, fruit jellies or dried fruit. The ideal is to consume around 40 grams of carbohydrates per hour of racing. For very long races, light snacks can be planned in. However, foods that are hard to digest should be avoided.
Explore our selection of the best trail packs to carry your kit and supplies.
When it comes to hydration, don’t wait until you’re thirsty to drink during exercise. Instead, drink regularly: aim for small amounts of water roughly every 15 to 20 minutes. Alongside your water, we recommend drinks containing electrolytes to replace minerals lost through sweat. Finally, drink plenty after the race to rehydrate and support recovery after a trail race.
Trail preparation: what to do in the final week and the day before?
The final week and the day before a trail are crucial, whether you are preparing for a 15, 20 or even 50km trail. In all cases, you must reduce your training in the week before the race. This allows your body to rest before the effort and focus solely on recovery. Don't hesitate to stretch your entire leg muscle chain.
On the nutrition and hydration side, it is also important to prioritise healthy, balanced foods. The evening before a trail, eat a carbohydrate-rich meal to top up your glycogen stores. Equally, avoid fatty foods, high-fibre foods or anything that is hard to digest. The aim is to avoid upsetting your stomach before the effort. Also drink more water than usual for at least a week before the race, and especially the day before.
Also focus on the logistics side by organising your kit in advance. Check that you have everything you need and that it is all in good condition. Finally, prepare yourself mentally for the race ahead, relax and adopt a positive mindset. These tips should help you approach the upcoming trail with greater confidence.
As you've gathered, trail preparation is not to be taken lightly. From selecting the right race for your level to adapting your training programme, every step matters. To reach your goals, physical and mental preparation is essential, with a variety of sessions planned in. You also need to choose your kit carefully, as well as opting for the right nutrition and hydration strategy. Follow these recommendations and you should be well equipped to take on the challenge and complete your trail successfully.
Enjoy yourself!
In general, we run because we love it. Don't lose sight of that, and make sure the activity brings you joy. Beyond the pleasure of running and its benefits, trail takes you to discover new regions, new mountain ranges and stunning landscapes. Discovery — geographic and human — should be at the heart of your motivation! It will also drive genuine self-development, building your motivation and your ability to commit to a goal.
Don't let setbacks discourage you — always keep a positive mindset. If you are conscientious and serious in your training and approach, preparing your first trail will be straightforward and the start of a long adventure.
Photos: ©Julien Glintz
