First Trail Run? Get Ready With a Professional Training Plan

Trail running has recently become one of the fastest growing sports, especially at the recreational level, but it is also developing significantly at the professional level. Trail races are popping up one after another and the number of participants is growing.

People have realized the importance of getting away from today's stressful and fast-paced everyday life, and running in nature is an ideal opportunity to relax body and mind. Make the most of the positive effects of exercise in nature and socialize with like-minded people at one of the trail events near you.

We created a professional 8-week training plan to help you participate in trail events with confidence and without fear.

Proper nutrition for trail running

No endurance challenge can be successfully overcome without adequate nutritional support. Trail running is no exception. 

Throughout the training period as well as during the race, you need to ensure that you are getting enough energy regularly. This is easiest to do with handy energy gels, but sometimes an energy bar can also be a delicious snack.

Besides energy in solid form, you should take care of it also in liquid form. Hydration is key on longer trail runs, where you lose a lot of electrolytes through sweat.

The best choice is an energy drink, which not only replaces electrolytes but also provides you with extra energy. But if you want only the electrolytes without energy, you can use electrolyte drink. 

And don't forget to recover after your run. You can start your recovery with a recovery drink as soon as you reach the finish line, so you're properly prepared for your next effort. 

We've prepared a blog for you to find out more about nutrition for trail runners. If you're interested in all the details, check out our guide to the best dietary supplements for trail runners.

Proper equipment for trail running

It probably goes without saying that choosing the right gear, especially running shoes, is crucial for trail running. Running in shoes that are too tight or uncomfortable is bound to end before sooner than you would have liked. 

There are four factors to consider when choosing a running shoe. These are:

• comfort
• support
• cushioning
• grip

The shoe you use must first and foremost be comfortable. It must fit the foot and not be tight. Make sure you buy the right size, as the foot can also swell a bit during sporting activity, which can lead to blisters.

The shoe should also offer adequate support, as ankle twisting can occur when running on rough terrain. The foot in the shoe needs to be stable, which can only be achieved with adequate support. 

When running, our feet carry about 2.5 times our body weight. So the forces are high and the chances of injury are greatly increased. This is where the importance of shoe cushioning comes in. The shoe must be designed in such a way that the material in the sole largely absorbs the forces on contact with the ground, thus protecting the feet from pain.

Finally, there is grip. Trail running takes place on rugged terrain where rocks, roots and mud are not uncommon. Because of the different surfaces, grip is of paramount importance, as only with good grip can we easily tackle the terrain the route has to offer.

Successful training

Neither the right diet nor the right equipment will help you much if you are not properly prepared for the run. Training is still the king of any sporting activity.

There are many ways to prepare for trail running, but only structured training will get you the results you want. That's why we've put together a training plan that will help you get ready for your trail race in just 8 weeks.