Although I have participated in many trail races and achieved good rankings, each experience is different due to the varying routes. Based on my injury experience from the last Wuxi ALTRA Mountain Trail Race, I have summarized some trail running tips and suggestions for those who are new to the sport.

Trail running is different from road running. It usually involves mountainous terrain, uneven surfaces, and significant elevation changes, making it more challenging and prone to injuries. If your goal is to complete an ultra-distance trail run, you don't need an excellent marathon time. The main abilities you need to train are muscle strength, running techniques, and energy supply and supplementation.

1. Muscle Strength Training

Muscle strength is undoubtedly crucial, especially the training of thigh muscles, which is essential for standing at the starting line. However, I want to emphasize the often-overlooked core strength training and upper body strength training.

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        The importance of core strength is no less than that of thigh muscles. A strong core allows you to stay stable during exercise and maintain a consistent output of strength.
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        Trail running involves complex terrain with constant uphill and downhill sections, requiring better balance. Especially in the latter stages, when physical strength and muscle endurance decline, a strong core helps you effectively handle the need to constantly adjust your body's center of gravity. Additionally, trail running emphasizes steady and even pacing, which is difficult to achieve without a strong and stable core.
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        Many people think running doesn't require the use of hands, so they neglect upper body strength training. However, in actual trail races, you need to use trekking poles or your hands to assist in climbing. How well you use trekking poles and how flexibly you can use your hands also determine your performance. For example, when running downhill in the rain, you may need to squat down and use your hands and shoe soles to assist in descending (trail runners call this 'butt descent') to avoid slipping.
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        <strong>2. Mastering Running Techniques</strong>
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        Many people believe that running uphill and downhill puts a lot of strain on the knees, and excessive training can cause knee injuries. This concern is not unfounded. As the saying goes, 'It's easy to go uphill but difficult to go downhill.' Downhill running is faster, increasing the pressure on the legs and making the knees more prone to fatigue and injury. Therefore, besides strengthening the muscles around the knees, mastering uphill and downhill techniques is crucial.
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        1. For short steep slopes: Use a low-bouncing jog with short strides, fully utilizing the rebound force to propel your body upward.
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        2. For long gentle slopes: Keep your body leaning forward, land on your heels first, and press your hands firmly on your knees for support, maintaining a fast walking pace.
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        3. For long steep slopes: Lean your body slightly forward, land on the balls of your feet first, and take small, quick steps.
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        4. When running downhill, it's recommended to land on the balls of your feet to prevent ankle sprains and absorb impact. Ankle sprains often occur due to insufficient strength in the ankle and Achilles tendon, leading to excessive force feedback and joint injuries when relaxed or overly fatigued.
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        5. When running downhill, keep your body leaning forward, lower your center of gravity, and use your arms to balance. Learn to use trekking poles for support.
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        6. Avoid stepping on small stones, thick leaves (with unknown conditions underneath), tree roots, etc., when landing. I injured my ankle during the Wuxi ALTRA race by carelessly stepping on a protruding stone on a gravel path.
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        7. If you encounter a particularly steep downhill section, land on your heels to prevent slipping and falling.
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        These techniques require practice to find the method that suits you best.
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        <strong>3. Energy Supply and Supplementation</strong>
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        Exercise consumes energy. Aerobic exercise depletes glycogen and fat stores. Under normal circumstances, glycogen is depleted after 3 hours of exercise, so the body mainly relies on fat for energy. This requires runners to train their bodies to obtain energy from fat, not just focus on muscle training. Otherwise, it will be impossible to sustain an ultra-distance endurance run. Training should emphasize the duration of each exercise session, not just speed. Training during periods with low blood sugar levels, such as fasting morning runs, can be effective. Although initially uncomfortable, it becomes easier over time.
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        Trail races are often long and time-consuming, so relying solely on the body's energy supply is insufficient. Continuous supplementation during the race is crucial, especially with professional sports drinks containing carbohydrates (to maintain exercise capacity) and electrolytes (to maintain fluid balance).
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        The most important thing is hydration. During races, the most noticeable equipment is the two water bags on our chests. These should be filled with sports drinks or beverages mixed with sports nutrition powder, not plain water.
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        If you choose a sports drink, I recommend Gatorade. From what I know, it is currently the sports drink on the market that most closely matches the body's fluid levels. It is quickly absorbed by the small intestine, helping to restore physical strength rapidly. During my recovery training after an injury, I always carry a bottle of Gatorade to help me recover quickly after exercise.
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        Additionally, Gatorade's formula is more scientifically balanced compared to other sports drink brands. Besides replenishing fluids, it contains carbohydrates to help the body replenish energy, with a 6% ratio that is easily absorbed. The sodium and potassium content is moderate, effectively maintaining fluid balance, preventing cramps, and alleviating fatigue. For non-athletes reading this, Gatorade is not just for exercise. It is also beneficial in high-temperature environments or during activities that cause sweating, as it replenishes the fluids, electrolytes, and energy lost through sweat, helping you recover physical strength and maintain physiological health.
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        In long-distance trail races, besides preparing enough sports drinks, we also need to prepare foods containing sodium and potassium. Steamed buns and pickled vegetables are often good choices. However, prolonged exercise can reduce appetite, making it difficult to eat. The best approach is to practice beforehand. I recommend conducting one or more long training sessions lasting 4-8 hours, ensuring that 1-2 meals are consumed during exercise using the planned race supplements. If something doesn't work, adjust it in time. The choice of energy gels or small bread brands can affect the entire race.
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        Above are the three steps of the trail running guide from Dabao. Have you got them? If so, start training and run with the trail spirit!
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