Everything you need to know about the ideal training programme to cross the finish line... and want to do it again!
Preparing for your first trail run often involves a lot of excitement, a touch of uncertainty and a little apprehension. With its spirit of freedom, pushing yourself beyond your limits, pure performance and wide open spaces, the discipline has everything you could dream of. But for a novice, the first trail run can also be daunting due to the elevation gain, the duration of the effort and running in unfamiliar terrain. At Baouw, we remember that we all had to start somewhere! So, rest assured: with gradual and consistent preparation, you have everything you need to make this a positive, stimulating and motivating experience. Follow the guide: from physical preparation to trail-focused nutrition and managing your energy reserves, in this article, we explain how to perform well on slopes!
Trail running, another way to run
Let's lay the groundwork: trail running is still running, but it takes place on natural and varied terrain. Forest trails, mountain paths, climbs, descents and a few technical sections challenge runners who are used to running on tarmac. In trail running, it is accepted that the pace will be less consistent, the effort more irregular and energy management an aspect that needs to be mastered. In fact, walking on climbs is not only tolerated, it can be the best option for lasting longer and enjoying the race to the full.
To get started, you don't need to have a background in intensive sports, or even be from the Savoie region and have grown up surrounded by mountains! Being able to run regularly, without focusing on performance, is a good enough basis to confidently tackle your first trail run. And the good news is that France offers a great playground for training. The Alps, Pyrenees, Cévennes, Vosges, Jura, Corbières, Brittany coastline and even the 25-bump circuit in the Fontainebleau forest: there are loads of spots where you can go and play outdoors!
The importance of choosing your first trail run carefully
Trail running is the standard term used to describe several types of distances, most often divided as follows:
- Discovery route: distance of 10 to 20 kilometres.
- short trail: distance between 21 and 42 kilometres
- long trail: distance between 42 and 80 kilometres
- ultra-trail: 80 kilometres and above.
For a first experience, it is best to opt for a short format, generally between 10 and 15 kilometres, with a reasonable elevation gain. More than the distance itself, the elevation gain and loss usually determine the actual difficulty of the race.
The advantage of choosing your first trail race carefully is that it will allow you to discover this discipline without unnecessary pressure, as well as gaining self-confidence and learning to manage your effort in a natural environment. The goal is not to put yourself in difficulty at all costs, but to create a positive first experience that will encourage you to repeat it.
How much time should you spend preparing for your first trail run?
Preparing for your first trail run does not require years of intensive training. A period of about twelve weeks is enough to make effective progress... as long as you maintain regularity. There is no need to completely change your schedule: with two or three sessions a week, you can improve your endurance, strengthen your body and gradually familiarise yourself with the particularities of trail running.
Another important point: the key to successful preparation lies in gradual progression. In short, it is better to run often at a comfortable pace than to multiply overly demanding sessions. Your body will assimilate better, you will recover faster, and the risk of injury will be reduced. Finally, because every detail counts, we strongly encourage you to read our article dedicated to marginal gains, this should give you a little more guidance on how to train for your first trail run.
The fundamentals of trail running training
Training for your first trail race is based on a few simple principles. The fundamental endurance plays a central role. First and foremost, running at a comfortable pace while being able to hold a conversation is a good way to build a solid and lasting foundation. On the other hand, slightly longer runs, ideally on trails, gradually accustom your legs to varied terrain and changes in pace. ‘Gradually’ is a word you should keep in mind! To improve, you will need to increase the elevation and distance little by little.
In addition, when you're focused on your goal, you may forget about muscle strengthening, even though it plays an essential role in trail running. Quite simply because a more stable and stronger body copes better with descents, protects the joints and limits muscle fatigue. We therefore recommend that you incorporate strength training sessions into your schedule, even if only for ten minutes (three times a week), in order to feel a real difference over time.
Finally, learning how to manage positive and negative elevation changes is an integral part of your preparation. You will see that when trail running, running is not always the best solution. Knowing how to alternate between running and walking, especially when going uphill, allows you to save energy so you can finish the race. Because the important thing is to finish that first trail run!
The benefits of varying your sporting activities to improve your trail running
We also think it's important to draw your attention to the benefits of combining different sports activities. Preparing for a trail run doesn't necessarily mean running all the time! On the contrary, diversifying your physical activities is a real asset, especially for beginners. Swimming, for example, will help you develop your cardiovascular endurance while protecting your joints, making it an excellent complement to running. Hiking naturally accustoms the body to elevation changes, strengthens the leg muscles and teaches you to manage your effort over time. Cycling is a very complete sport that will also work on your endurance and different muscles. Finally, the muscle strengthening mentioned above plays an important role in your preparation: core exercises, squats and lunges improve stability, protect your joints and make ascents and descents more comfortable.
By practising several sports, you will progress in a more balanced way and limit the risk of injury, so that you can tackle your first trail run with a fit body, a warrior's mindset and unwavering confidence!
Nutrition and hydration: a real factor for success
True to our DNA, we couldn't publish a new sports article without talking about nutrition and hydration! As you can imagine, nutrition plays a decisive role in the success of your first trail run. During the preparation phase, a balanced diet with sufficient energy allows you to cope better with training and make progress without excessive fatigue. Would you like a detailed article on the subject? The Baouw team has got you covered and has already put together a great article on our page "ideal nutrition for a trail race” !
On race day, the goal is simple: provide regular energy to optimise your energy reserves and stay well hydrated. Regular, easily digestible intake prevents energy slumps during exercise and allows you to stay alert until the finish line. This is precisely the approach we advocate: natural, organic and easily digestible nutrition, designed to support sustained effort without upsetting your digestive comfort. When food becomes a support rather than a constraint, you will see that running takes on a whole new dimension! And between our energy purees our energy drinks our electrolyte tablets or even our energy bars, we offer you plenty of variety, whether you're at the fifth kilometre or the fifteenth!
The mind: running smart on race day
On the day of the trail run, the atmosphere, the excitement and your personal challenge can quickly make you want to set off fast, too fast. However, patience is a beginner's best friend. Setting off at a comfortable pace, accepting that you may need to walk when the terrain demands it and listening to your body will help you manage the effort with confidence. For your first trail run, avoid trying to keep up with the other participants; focus on your own performance.
Also, keep in mind that in trail running, you can choose to put the clock on the back burner (unless you're participating in the Diagonale des Fous or the Ultra-Trail du Mont-Blanc, in which case it would be a shame). During your training sessions, looking up, enjoying the scenery and savouring the experience are also an integral part of the practice. It is often this approach that transforms a first trail run into a memorable experience.
Mistakes to avoid for a successful first experience
During your very first trail run, the difficulties you encounter may be related to... excessive enthusiasm! So, here's what not to do:
- overdoing it in training,
- want to copy advanced plans,
- trying out a new diet on race day.
These are all common mistakes that could make you regret picking up your race number on the day! The mantra: keep it simple, gradual and consistent.
Preparing for your first trail run... but with Baouw in your pocket for performance and enjoyment
Preparing for your first trail run is more about discovery than simply striving for performance. It's about getting to know your body better, managing your energy and enjoying the effort so that you can keep running for the long term. We bet you'll quickly become addicted to this new way of running, which is freer, more mindful and just as exciting!
