1. Choose the Most Suitable Running Method
Unlike road running, which is mostly on flat terrain, trail running involves various terrains and has many running methods. Here, trail running is divided into three parts: uphill, downhill, and flat terrain.
Uphill
Uphill might be the most disliked part of trail running. There are several types of uphill in trail running: gentle slopes that can be walked or run, slopes that require climbing, and steep slopes that require both hands and feet.
For beginners, most uphills can be walked, but there is a method to walking: using the support of your arms can make uphill easier. When one foot steps forward, press the palm of the same side hand above the knee, and use both the arm and leg to move forward. Adjust your stride to regulate speed.
Downhill
Downhill is the highlight of trail running. It can achieve speeds that road running cannot and gives a sense of 'speed and passion.' Downhill also tests the skill level of trail runners the most.
We believe that most downhill techniques are acquired through training. Every experienced runner has their own set of downhill techniques. However, beginners can try these techniques: use small steps (forget about the impressive downhill scenes in trail running movies!), land with the whole foot, and raise both arms to maintain balance.
Using Trekking Poles Uphill: There are two methods for using trekking poles uphill. One is to place the poles forward and then walk quickly for two or three steps (like a praying mantis). The other method is to coordinate with the rhythm of your feet, placing the pole forward with each arm swing.
When using poles, avoid using brute force with your arms. Instead, use the wrist's finesse, similar to swinging a badminton racket or hitting a ping pong ball.
Flat Terrain
Running on flat terrain doesn't require many techniques. First, remember to stay focused, as there may be roots, rocks, and other obstacles on the road.
Many beginners tend to 'stroll' on flat terrain due to fatigue and laziness. A 'set small goals' method can improve this: if you want to walk, first find a reference point a few dozen meters ahead (a tree or a road sign), and run to that point. Once you reach it, find another reference point and repeat. This can reduce fatigue.
Trail running usually lasts longer than a half marathon, so endurance is the most important factor in trail running. Endurance helps you maintain a good rhythm and stable mental state during trail running. Many 'collapses' in trail running are due to physical exhaustion, leading to mental frustration, helplessness, and even thoughts of quitting.
You can choose the following endurance training methods:
a. Extend your trail running training time.
b. Train multiple times a day.
If you have a full day, you can choose a combination of 7-10KM road running + physical training + 10-15KM road running (start with two out of three).
c. Back-to-back training
You can choose to do trail running training on the first day and long-distance road running on the second day (e.g., 30KM trail running + marathon). This method is very effective.
Another important point in endurance training is to have enough recovery. Remember that recovery is an important part of training. Adequate sleep and relaxation (stretching) allow your body to better complete the next training session. If fatigue accumulates, the training effect will be poor, and the risk of injury will be high.
Strength training is something most runners dislike, but it is essential if you want to improve performance and run injury-free. Strength training for runners should be done 1-2 times a week, focusing on the core and lower limbs (do not neglect ankle flexibility and strength), and auxiliary arm strength training. If you often use poles in trail running, strengthen the back and chest muscles.
Suitable strength training for trail running includes squats, lunges, single-leg jump rope, crunches, etc. You can train at home or in a gym; the important thing is consistency.
Trail runners often neglect this part, thinking that running slowly is enough. Proper speed training can improve pace at a low heart rate and enhance cardiovascular capacity, making uphill easier. Some speed training methods like interval running and fartlek are very challenging but can improve physical ability and mental toughness.
5. High Altitude Training
Even the toughest trail runners may experience altitude sickness in high-altitude races. High-altitude environments have lower oxygen levels. Through a period of high-altitude training, you can improve cardiovascular capacity. In short, training at high altitude and then returning to low altitude can enhance your mountain running ability. However, high-altitude training requires more effort and time and carries certain risks.
More effort and time are required, and there are certain risks involved.
6. Trail Running Tips for Beginners
1. Estimating Trail Running Completion Time
You might take 2 hours to complete a 20KM trail running route, but it might take 4 hours to complete another route. Beginners often don't know how long it will take to complete a race. A rough estimation method is to count every 100 meters of elevation gain as 1KM of road running. For example, a 20KM route with 1000 meters of cumulative elevation gain can be estimated as 20KM + (1000/100)KM = 30KM of road running. The time it takes to complete 30KM of road running will be roughly the same as completing this route.
2. What to Do If You Cramp During Trail Running?
Beginners are often warned by friends to carry salt tablets during trail running, as they can replenish some electrolytes. However, beginners might still experience more severe cramping than in road running. Besides taking salt tablets, you can do some stretching. It's important not to panic when cramping (which is easy to do in the wild). Continue walking or jogging slowly; sometimes, cramping will ease. If you can't walk, seek help from nearby runners or volunteers. The most effective way to prevent cramping is to strengthen leg muscles!
3. Trail Running Nutrition
The key to nutrition during trail running is not to overeat or undereat, and to eat small amounts frequently. Although many trail races are known for their abundant nutrition, don't overeat. Some runners mainly consume water, energy gels, and energy bars during races, while others eat instant noodles and other staple foods. Finding the right nutrition for your stomach is also part of trail running training. Don't drink large amounts of water at once; since you carry water with you, drink a small sip every 10-15 minutes to reduce the risk of dehydration.
7. Trail Running Glossary
Change Point
In ultra-long-distance trail races, there are supply stations or CP points that provide clothing changes, sometimes called major stations.
Route Markers
In trail races, it's impossible to have volunteers at every intersection, so organizers mark the route, usually by hanging ribbons on vegetation along the route.
UTMB
Ultra-Trail du Mont-Blanc
Race distance: 170KM
Elevation gain: 10,000+ meters
Cut-off time: 46 hours
UTMB, or Ultra-Trail du Mont-Blanc, is one of the most famous trail races in the world. The race route passes through France, Switzerland, and Italy, circling Mont Blanc. Since its inception in 2003, UTMB has developed from a single event into a comprehensive race with five different categories, suitable for trail runners of all levels.
Today, UTMB has become a totem in the hearts of trail runners, with many considering it a must-do race in their lifetime.
a. Advanced Running Methods
Advanced running methods refer to a comprehensive mastery of trail running (continuously breaking your performance level), not necessarily becoming a champion. After extensive training or unknowingly participating in many races, your trail running ability improves. At this point, you may need to make some improvements in your running methods: if you are strong in uphill running, you can run on less steep uphills. Even when walking uphill, increase your stride.
You can train your running methods in a short-distance race by requiring yourself to run all flat and downhill sections, except for uphill. Once you can run all flat sections, try to increase your pace, but only within your ability range; otherwise, you won't have the energy for uphill.
b. Strong Mindset
Be prepared to face various challenges in trail running. It's common to see runners complaining about long uphills, but the mindset should be confident in facing difficult climbs. In ultra-long-distance trail running, maintain a relatively stable emotional rhythm and don't let emotions affect your performance.
Before each trail run, mentally consider everything that might happen and plan how to run: whether to give it your all, exert moderate effort, or run for fun and enjoy the scenery. A 'god-level' running method is to forget how much distance you've covered and how much is left, and just keep running.
c. Pre-Race Preparation
To perform better in a trail race, pre-race preparation is essential. Here are some pre-race tips:
a. Carefully review the race's official website or WeChat public account before the race to understand all race information, such as shuttle buses, cut-off times, mandatory equipment, etc.
b. Prepare equipment according to the mandatory equipment list; sometimes, taking a photo of your gear can be helpful.
c. Import the race route map into your GPS watch or phone.
d. Understand the race's challenges, study the elevation profile, and know the climbs and descents between each CP point.
e. Develop a nutrition plan that suits you.
f. Adjust your physical condition to its best before the race.