Training

Speed Goats: Trail-race Training Made Easy

March 31, 2010
By Adam Campbell

Despite what many “pavement bashers” think, training for trail races is not too complicated. It’s all about specificity - if you want to be a trail runner, run trails. These workout tips will help you get in top shape for your next trail race.

My racing took a big leap forward when I took my road-running workouts off-road. I had always done easy runs and long runs on trails, but running a trail at an easy pace and running it at race pace are two very different experiences. At speed, hills seem steeper, turns come up faster and the downhills feel more technical. You need to practise these skills in training so they don’t come as a surprise on race day.

Off-road speedwork

Landmark workout: Rather than using mile or kilometre repeats for trail workouts, use natural landmarks, focusing more on effort rather than on hitting specific pace times. Remember that trail running is slower than road running, so don’t expect to be running the same times that you do on the road. Try running hard to a tree, to the top of a hill, or race your friends around a loop. You’re only limited by your imagination.

Trail hills: Practise running repetitions up and over hills on the trails. Do 5-10 repeats of the same trail hill, or pick a hilly course and run hard up and over every hill along the route, with an easy jog on the downhill and flat sections.

Timed intervals: Set a timer on your watch for an interval, for example beeping every minute for a set number of repetitions. Go hard when it beeps and then run easy when it beeps again, repeating this until the workout is done, regardless of the terrain. Trail racing is unpredictable; so it will help to train yourself to run at speed along whatever terrain comes your way.

For trail training, keep these things in mind

Pace variations: Unlike road racing, trail racing is not a steady effort. You don’t get into a rhythm the same way you can in a road race. On up and down courses, or on twisty and technical trails, your heart rate and effort can fluctuate drastically. You also have to train yourself to manage changes in pace. Trail-race pace can range from almost-out-of-control fast during steep descents, to a slow walk on big uphills. It’s OK to walk some sections - even the best trail runners have to walk sometimes, and on very steep terrain, it can be more efficient than running.

Long, steady trail runs: Building up your aerobic engine through consistent long trail runs is the cornerstone of trail training. The interval work is important, but you’ll race your best if you do longer trail runs on a regular basis. They will help build strength in the legs to be able to handle the impact of running over uneven terrain.

Course-specific training: Most races have great websites with course descriptions on them. Make sure to read these ahead of time. The more closely you can duplicate the race course in training, the better prepared you’ll be come race day. Ideally, you want to get out on the race trail, but if that’s not possible, then you can create simulation courses using sections of other trails with similar topography. If the race has long hills, train on long hills. If it’s on rolling terrain, run on rolling terrain.

Ballpark time goal: Look at past results to get an idea of how long the race might take you. Although the courses can vary wildly from year to year, you can still make an informed guess at a time range by seeing how others have done. This will help with pacing and managing your effort on race day.

Alternatives

It’s not always practical to go for a trail run. We’re not all lucky enough to live near a trailhead, winter and night-time runs can keep you off your favourite trails and you may also still have some road running ambitions. But don’t despair - there are alternatives to running trails. In fact, all trail runners can benefit from a bit of road running to work on form and speed, and to monitor progress in a controlled environment.

1. To mimic trail running away from trails, you can do hill sets on the road - anything from 15-second sprints to three-minute intervals.

2. If you live in a flat area, you can run stairs, do lunges and plyometrics, or do an uphill treadmill run.

3. Build aerobic strength with steady tempo efforts of between 10 and 30 minutes.

4. If you want to “create a trail,” go to a local park and make a course that runs through sandpits, over hills, logs and around trees. This can be a very hard, and fun, workout.

Trail racing is about testing your limits in beautiful surroundings. Find races and events that get you excited. You’ll always be more motivated to train hard and will usually race better when you’re inspired by the area that you’re racing in. So go explore your local trails and sign up for a race. If you can walk it, you can run it faster.

Trail running tips

Safety first: Always try to run with a friend. It’s more fun, you are likely to push yourself harder and you can help each other out if anything goes wrong.

Go explore: Don’t be afraid to check out new run spots and new events. You may uncover a whole new world of running opportunities. A word of caution when exploring though: make sure to keep your bearings.

Practise good ethics: A lot of running trails are in ecologically sensitive areas. Don’t leave anything behind and try to stick to marked trails. Avoid cutting switchbacks and running through streams and puddles, as this can hasten erosion.

Play: Trail running has resurrected, or prolonged, many a running career. The soft terrain is easy on the body and the fresh air and beautiful scenery are good for the soul. If you enjoyed getting a little muddy and playing outside when you were younger, taking your running off-road is a great way to relive these experiences.