How to Train for a Trail Running Race

By eHow Sports & Fitness Editor

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Trail running is an intense sport as you continue to gain proficiency at it. The more you do it, the more demanding a course you'll need to keep challenging yourself. Enter a trail running race to truly push your limits. Many can be as long as 20 miles or more, which is an incredible feat considering you're not just running on a flat surface but varied terrain. Follow these steps to learn how to train for a trail running race.

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Instructions

Difficulty: Easy

Things You’ll Need:

Training partner (optional)
Trail race map
Trail running equipment
Timer
Trail

Train for a Trail Running Race

Step1

Set milestones and goals for yourself while you train. How much time do you want to shave off your best each time you set out? Do you want to try to beat the times from previous years? Give yourself a specific task (or more) each time you are on the trail.

Step2

Learn the trail as best you can with the time you have. Learning the trail (and checking your time as you go) can help you figure out when you need to speed up of if you can afford to slow down a bit.

Step3

Choose how often and where you plan on taking breaks. Some racers set their waypoints and breaks at the same intervals so they can perform several different tasks at each to make the most efficient use of time.

Step4

Experiment with different types of gear to find out which will work best for you come race day. Be aware that there may be limitations to what you can bring on the trail; so check the race rules first. Try different socks, footwear, sunglasses and hydration systems.

Step5

Join a team and race with them. This is one of the best ways to enjoy trail running, as you will have a large support group and pool of experience from which to draw leading up to the race.

Tips & Warnings

Bring a friend along while you train. Having another person with you while you train can help prevent boredom as well as keep your mind focused and motivated.
Don't push yourself too far beyond your limits while you train for the race. While the goal is improving your time and preparing for the big day, overexerting yourself can lead to injury which would make you miss the race entirely.