by Team RunRun Coach Laurie Porter
Trail racing is a thrilling and unique challenge, setting itself apart from road racing with its varied terrain and elevation changes. If you’re gearing up for a trail race, such as the Beast of Big Creek 14 or 5 Miler on August 3rd, it’s essential to develop a strategic approach to maximize your performance. Here’s a guide of top strategies for trail racing to help you navigate the twists, turns, and climbs with confidence.
1. Know Your Course
One of the most crucial steps in trail racing preparation is understanding the course. If possible, preview parts of the trail before race day. This allows you to familiarize yourself with the terrain, identify challenging climbs and descents, and anticipate technical sections. Such insights are invaluable for adjusting your pacing and managing your energy throughout the race. For the Beast of Big Creek, consider joining the Rock Candy Running Strava group for insider tips or tune into the Community Trail Running Podcast featuring Race Director Mathias Eichler for a detailed course breakdown: Listen here.
2. Strategic Positioning and Passing Opportunities
Trail races often involve narrow single-track paths, making strategic positioning vital. Identify key sections where overtaking other runners might be possible and plan your approach accordingly. This strategic mindset helps you conserve energy and manage your pace effectively, making a significant impact on your overall performance.
3. Focus on Effort, Not Pace
Unlike road races, trail races demand flexibility in pacing. Instead of sticking rigidly to a predetermined pace, listen to your body and focus on effort levels. Assess whether your effort feels sustainable and adjust accordingly. Certain sections might require a more conservative approach, while others may be the time to push harder. Balancing these demands is especially crucial in longer races.
4. Adapt Your Running Technique
Adapting your running form to the terrain can significantly enhance your efficiency and reduce injury risk. For uphill sections, employ shorter, quicker strides and consider hiking on steep inclines. During descents, focus on maintaining balance and control to preserve energy. For valuable tips on uphill and downhill running form, check out Sandi Nypaver’s guide here: Watch the video.
5. Incorporate Targeted Training
Building strength and endurance specific to trail running is essential. Incorporate uphill and downhill training into your routine to prepare your body for the race demands. Additionally, strength and core training are crucial for maintaining muscle balance, aiding in injury prevention, and enhancing overall fitness.
6. Mental Preparation and Resilience
The unpredictable nature of trail terrain requires a robust mental approach. Embrace the challenge and maintain a positive mindset to navigate obstacles effectively. Knowing that the race will have its highs and lows helps you stay resilient and perform at your best.
Conclusion
Success in trail racing involves a blend of course knowledge, strategic positioning, adaptive techniques, targeted training, and mental toughness. By implementing these strategies, you’ll be well-equipped to tackle the course and experience the exhilaration of trail racing.
For more trail running tips check out “Trail Running for Road Runners: A Beginner’s Guide“.
Laurie Porter is a running coach near Portland, OR who is passionate about helping runners improve their skills, both youth and adults, as she’s well-versed on the track and on the roads, from 800 meters to the ultra marathon.