Last updated on November 9th, 2022 at 03:36 pm
Are you ready to test your endurance against other trail runners? While various apps (Strava for example) allow you to compete against other trail runners without being present at the same time, nothing compares to an actual race. Entering a trail race to compete against other trail runners is the only way to get a true sense of how you stack up against other runners. Since entering a race may be overwhelming we share 14 tips to prepare for your first trail race.
1. Have Base Trail Running Fitness
First, trail running can be more difficult and require more from your body than road running.
Now, you don’t need to be running 30 miles a weekend. But you should spend some time on the trails before your first trail race.
Familiarizing yourself with the trails beforehand will acclimate you to level of difficulty you may encounter.
Yes, all trails are different, but usually trail runs are much more difficult than road runs of the same distance.
For this reason, taking on at least some trails before the race is key.
2. Select the Right Trail Race
Additionally, you’ll want to choose a trail race that fits your newbie status.
In fact, trail racing has been a growing sport for more than a decade. So, there are lots of trail race options out there.
Even if you live in the city, there are likely a variety of trail races just a short drive away.
Finally, if you’re feeling adventurous, check out some of the best trail races in the US and make a trip of it.
Furthermore, incorporate hill training into your routine far beforehand. Difficult inclines are very common in trail courses.
Short, Middle, or Long Distance?
Finally, only you will know your limits, but I would suggest selecting a race based on your own fitness level.
Whether selecting a 5 mile or half marathon distance race it should be inside your general level of fitness.
After all, nobody wants their first trail race to be a DNF (Did Not Finish)
We’d suggest seeing how you do on a few trail training runs as mentioned above. Then, assess how confident you are and select an appropriate race length.
Plus, if the race gives you a general location, we suggest exploring it and training accordingly.
3. Schedule the Trail Race Well in Advance
Additionally, don’t wait to register.
If you are a procrastinator like me then you will probably wait until the morning of the race to register. I have done this on two occasions and it has ended poorly both times:
The first time I waited to register, I spent the lion’s share of my morning standing in a line to register instead of warming up for the half-marathon. Needless to say, the first part of my race wasn’t great.
The second time I procrastinated, the race reached capacity and they literally wouldn’t let me register. I didn’t even know that was a possibility, but I guess I found out the hard way!
RELATED: Best Headlamps for Trail Running
Additionally, warming up is important to running a successful race.
And since you want to make sure you get into the race at all, I highly recommend registering far in advance.
4. Commit to the Race With a Friend
One thing that keeps us all accountable is letting others know of our goals.
Plus, what better way to finalize your commitment to the same goal with someone you respect?
So, call up your best running friend, and convince them registering for a race a couple months out is a good idea.
If they give you any push back just tell them: “what you worried about, we have a couple of months to train together!”
While running a race with a friend can be a great way to have fun, it will also hold you accountable.
Additionally, getting one friend to register is great. But I highly recommend getting an entire group of friends to join in. After all, the more the merrier.
5. Make Sure you Have Trail Running Shoes
Now, not everyone spends all of their time on the trails.
In fact, I would wager that many people are introduced to trail running at an actual trail race.
While trail running is fun and challenging, it can be a disaster with the wrong shoes.
For instance, there are bound to be tree roots, muddy hills, slippery rocks, and possibly a creek crossing.
So, you will want shoes with:
- Heavy-duty treads
- Rubber toe box protection
- Bottom rock protector plate
- Slip-resistant bottoms
- Waterproofing (optional)
The above list is daunting. However, most trail running specific shoes will fulfill most of these attributes.
6. Make Sure You've Broken Your Shoes In
As mentioned, trail running shoes are essential. Because, again, you do not want to slip and pull a muscle, or stub your toe and bust a toenail.
This being said, if you are buying new shoes for a race you have to make sure you break them in beforehand!
RELATED: Best Gifts for Trail Runners
It’s a no-brainer, but I have seen runners pulling trail shoes out of the box the morning of their race.
It is almost as if they WANT blisters on their feet.
So, if you have purchased new shoes, you must wear them on a number of runs before your race day.
This reduces blisters, hot spots, and ensures a comfortable race from start to finish.
7. Taper Your Runs Approaching Race Day
You’ve worked hard to prepare for the race, and now it’s finally the week of your big day.
And, it is in all of our competitive spirits to over-prepare leading up to the big race.
To do this, many runners try to cram a bunch of training into the final week before the race…
Importantly, do not do this.
You will not…I repeat…will not make enough of a fitness impact in that final week to give yourself a larger chance of success during the race.
If anything, trying to cram that last week with intense training will drain you for race day. Or worse, you may injure yourself before race day even arrives.
This happens all the time because it is human nature to continue preparation leading up to the race.
Instead, it is recommended to taper your runs leading up to race day. As in…run way less the final week.
Look no further than the Furman Institute of Running’s FIRST Marathon Training Plan.
In fact, even for the marathon plan they only list a little over 3 miles of running during race week.
8. Eat Nourishing Foods Leading Up to Race Day
Most would benefit from eating wholesome foods, but it can be challenging to follow through with food-related goals.
And, this is especially true with the availability of tasty junk food when you’re on a busy schedule.
Regardless of how difficult it may be, eating whole foods is essential to improving energy throughout periods of training. However, it is also essential on race day.
For instance, during race week stick to easily digestible carbohydrates, starchy vegetables, rice, and pasta, and palm-sized portions of lean meats.
Furthermore, at the very least avoid fast food, processed meat, frozen food high in salt, and the list goes on.
Additionally, I recommend taking the following steps to improve your eating habits:
- Set goals to limit how many times a week you eat out; it is often difficult to find healthy options at restaurants.
- Always have fresh greens or spinach in your fridge; this will make it easy to add a salad to a dinner, or to add greenery to a sandwich. However, limit leafy greens and high-fiber foods 3 days prior to race day.
- Keep power foods around that are easy to eat with limited preparation; avocados, Greek yogurt, and eggs are perfect examples. Although, avoid dairy on race day and before training runs.
Finally, if you are training for a race you are likely burning a ton of calories.
Therefore, it’s very important you replace these calories with protein-rich nutritious foods to keep muscles operating smoothly.
9. Run Part (or All) of The Course Before Race Day
Additionally, as we mentioned earlier, it’s entirely legal to run the course before the race. And this is not cheating, it’s fair preparation.
In fact, understanding the course is a great way to approximate of the difficulty and style of hills you’ll encounter.
Furthermore, you’ll know just what you are about to take on.
Plus, you’ll get an idea of how to space your gels, water intake, and scope out potential bathroom spots.
Many trail races use trails that are open to the public, and they will actually post the routes well in advance of race day.
This means you may easily be able to practice the entire course before race day.
If you’d rather be surprised on the morning of the race that is fine too. But some runners, especially newbies enjoy knowing what to expect.
10. Develop a Saturday (or Sunday) Morning Pre-Run Routine
Additionally, most races take place on the weekends with more falling on Saturdays.
And, since your training will also likely fall on the weekend, use this time to amp up before race day.
More specifically, treat one of your weekend mornings like it is race day.
By this I mean, develop a routine that can be replicated on race day.
Example Saturday Pre-Run Routine
- Wake up at 6:30 am
- Drink 20 oz of water to start the day
- Eat a bowl of oatmeal or some eggs
- Stretch for 10 minutes
- Head out to the trails
- Start your run at 8:00 am
- Properly space calorie and water intake.
- Following the run eat a good meal to repair
Now, this can be tailored to your needs. However, the point is to create a routine that is easily replicated on race day.
In short, you will be able to practice a very similar routine before your race as you have in the weeks leading up to it. And this will give you a leg up on the competition.
11. Set Out Clothes the Night Before the Race
Yes, this is something your mother would say, but you won’t believe how easy it is to forget something essential to running a successful race.
For example, we’ve been late to many a race after searching for missing shorts.
Additionally, if the race is taking place in the cold, consider what you will need to be comfortable.
Also, consider how you will remove pieces of clothing to remain comfortable if you start to get too warm.
These things seem like common sense but are easy to skip over in the excitement and nervousness of race prep.
Since you will likely have your “go-to racing outfit” you should set that out the night before. This way you can wake up and slide right into your favorite gear.
Plus, be sure to launder all clothing, as dried sweat can cause chafing.
Finally, for ‘just in case’ items you might want to wear (articles that will depend on a last minute decision)…still bring them… no matter what.
For instance, consider going through the clothes you might wear in the rain, fog, extreme sun, or in dark environments, and pack a bag of these items.
In fact, so you don’t forget it on race day, consider placing this bag in your car the night before.
Additionally, if you have a GPS watch for trail running, make sure it is charged for race day.
Plus, it goes without saying, pack your running pack and drop bags in advance and fill hydration bladders and bottles.
12. Sleep Plenty, Especially the Night Before Racing
Major athletes realize how important sleep to successful performance.
In fact, creating healthy sleep habits throughout training will set you up for better all-around performance on race day.
Plus, you will also discover that the body recovers MUCH faster.
As a result, this means stronger muscles, less soreness, and better times.
There is a reason elite athletes like Roger Federer, Lebron James, and Usain Bolt claim to sleep around 12 hours a day (source); sleep is magic for physical recovery.
Committing to a consistent sleep schedule is the best way to reap the rewards of rest.
However, it is very important to get plenty of sleep the night before a race.
This will help you feel more relaxed on race day, and will also help set your energy reserves up so they are ready to be used.
After all, you will need all the energy you can muster during race day.
13. Relax Leading up to the Start of the Race
Being tightly wound or nervous in the hours and minutes leading to the race start is a bad idea.
In fact, being stressed can lead to upset stomach and fatigue once the race gets underway.
That plus the possibly of runners’ trots is enough evidence we need to stay relaxed.
And you DEFINITELY do not want runners’ trots…
Yes, I understand it is difficult to control how your mind approaches a nerve-racking event, but you must try.
My main advice would be to approach the race knowing you have done your best to prepare, and whatever happens on the trail happens.
And if you must stress, pack a small amount of toilet paper in a ziploc bag for when trots hit you.
14. Commit to Having Fun and Doing Your Best
Finally, race day is here and you’ve prepared to take on your first trail race, relax and enjoy the scenery. You did it. The difficult part of preparation is over and all that remains is running that final course distance. If you have earned anything it is the right to enjoy yourself during the race.
As with most things, you will likely feel you could have done more to prepare, but that is only natural. Instead, commit to running your best splits, passing as many trail racers as possible, and having fun. And, if you’re not feeling it, it’s ok to walk the uphills.
After all, that is why we do this, to have fun! Plus, pre-race swag is pretty great too.
So what are you waiting for? Register for your first trail race and snag a pair of trail shoes!
RELATED POSTS:
Image Credit: Victor Vorobev | (source) | Public Domain Mark 1.0 –reduced file size and image
Comments are closed.