How to prepare for trail races

Thinking about running a trail race? Or have you already signed up for one and are about to start training? This guide will help you with gear, training, and race strategy. Everything you need to feel ready at the starting line and enjoy the race—whether your goal is just to finish or to run fast.

The right shoes for the right purpose

When choosing trail running shoes, the most important thing is to find a pair that provides good grip and comfort throughout your run. Trail running shoes should give you confidence to tackle all types of terrain—whether you're running on trails, rocks, or through muddy passages. Shoes that can handle both challenging terrain and long distances without compromising on comfort and feel.

Our favorite shoes to help you get the most out of your runs

Grip and control on all surfaces
If you're looking for a shoe that offers fantastic grip and control on various surfaces, from gravel to technical trails, the ASICS Trabuco 12 is for you. This model combines stability and cushioning, making it perfect for those who want to feel secure on the trail without sacrificing comfort and feel.

For long runs
If you love spending long hours on the trails, the ASICS Trabuco Max 3 is a great option. It offers excellent cushioning and comfort for long distances, making it ideal for anything from 10K to ultra distances. With the Trabuco Max 3, you'll have a reliable shoe that's comfortable from start to finish. If you run on both asphalt and gravel trails, the ASICS GEL-Nimbus TR is a great option. This hybrid shoe provides reliable grip on trails without compromising the running experience, making it perfect for those who tread various surfaces. With enhanced durability on the treads, you won't wear out your shoes if you venture onto gravel paths.

Shoes to boost your speed on the run

When you're pushing the pace in trail running and looking for that extra edge for quick runs or race day, you’ll want a shoe that is light and responsive, while providing good grip and stability on technical trails. Here are two favorites to pick up the pace.

Speed and agility in every step 
The ASICS Fujispeed 3 is perfect for runners who want a fast and light feel on the trails. With its carbon plate, the Fujispeed 3 returns extra energy with each step, helping you propel forward, making it ideal for speed sessions and races where quickness is crucial.

Dress right with comfort, function, and style – no matter the weather

When training for your trail race or standing at the starting line, you want your clothing and gear to give you a confidence boost while helping you get the job done. Here we list the clothes and gear you should have in your wardrobe to be ready for the run and the race.

Essentials 
The foundation for every trail runner is breathable and moisture-wicking clothing, so you can focus on the run. A t-shirt and short tights or shorts are your best friends here—they feel like a second skin and keep you dry and comfortable, whether you're sweating in the sun or getting caught in a rain shower. The shorts and tights also come with many smart pockets so you can easily carry what you need for your run. And last but not least, let's not forget about your feet! A pair of trail socks provides extra support and keeps your feet dry, which is invaluable when running on uneven and wet trails. They are also a bit higher so you can run through bushes and branches without risking any scratches. They are durable and comfortable, reducing the risk of blisters so you can focus on your run.

Jacket
The weather on the trails can be unpredictable – a good jacket is therefore a must. Depending on what you need, there are many options to suit your purpose, whether you need something lightweight that can be packed away or a rainproof jacket to protect you when the wind blows and the rain starts falling.

Hydration vest 
Forget about heavy, bulky backpacks when you're out running and instead welcome the light and smart way to hit the trails - a running vest with smart buckles, pockets, and a hydration reservoir. It's a must for anyone who needs energy, extra clothes or snacks along the run or race.

Cap 
The last but oh-so-important piece of gear – the cap. The finishing touch that completes your outfit and protects you whether it's sunny or rainy. It also has a reflective strap at the back, making it suitable for running at any time of day.

Remember! 
It's not just about clothes that work well, but also about how they make you feel strong, fast, and ready for anything. Choose clothes that make you feel on top of your game, and hit the trails with confidence!

Best Ways to Train for a Race

When preparing for a trail race, there are certain types of workouts you should focus on to maximize your performance. It's all about getting your body used to uneven terrain, focusing on time spent moving rather than the number of miles, and finding the right feel. If you're new to trail running, remember that your body needs a few weeks to adjust to both the terrain and elevation.

Distance Runs - The Foundation of Your Training
Just like in regular running, distance runs are the cornerstone of your training, even for trail runners. They build the endurance and baseline fitness necessary for both shorter and longer trail races.

Run at a pace where you can easily hold a conversation. Try to find varied terrain, including trails and gravel paths, to get used to different surfaces. Start with a distance you're comfortable with and gradually increase it each week.

For Beginners 
Start with a 30-minute jog, alternating with walking in more technical parts or steep inclines. As you get more comfortable, reduce the walking segments and increase your jogging time. The most important thing is to find a good rhythm.

Long Runs - Build Your Endurance
For trail races, long runs are crucial for building both mental and physical endurance. The goal is to get your body used to being in motion for extended periods and overcoming the challenges of uneven terrain.

Choose a longer route with varied terrain, preferably with some hills. Keep the pace steady and controlled, focusing on the duration rather than a specific distance. The aim is to condition your body to run through uneven terrain for extended periods.

For beginners 
Start with a session that feels manageable and mix in some walking on the steeper parts. Gradually increase the length of your sessions by 10-20% each week, allowing your body to get used to spending more time on the trail.

Interval training - pick up the pace
Trail interval workouts can be designed to improve both speed and endurance, without necessarily depending on hills. By varying your pace over different types of terrain, you can simulate the changes in a trail race.

Try 'speed game' on a hilly or technical trail, alternating spontaneously between faster and slower paces based on the terrain. For example, you can speed up on a straight, simple path and slow down when approaching a technical section with rocks or roots. An example would be running fast for 2 minutes, then slowing down for 2-3 minutes to recover, and repeating this 6-8 times.

For beginners 
Start with shorter intervals of higher speed, like 1 minute fast and 2 minutes at a recovery pace. Focus on maintaining a consistent effort and get to know your limits in the terrain.

Hill workouts - build explosiveness and strength
Hill training is especially important for trail running as many races take place on hilly terrain. This workout helps you strengthen your legs and get used to both uphill and downhill running during a race.

Choose a long hill (one that takes at least a minute for you to climb) and run uphill at a steady, slightly faster pace. Focus on keeping a consistent effort level at the start, and slightly ease off during the first 2-3 repetitions. Jog or walk back down to rest, and repeat this 6-10 times based on your experience level. You can gradually increase the intensity if it feels good and push a bit harder on the last repetitions.

For beginners 
Start with shorter hills and fewer repetitions. Try running 5 x 30 seconds uphill and walk slowly back down. Let your body get used to hill training before increasing the intensity.

Recovery Runs - Maintaining Your Form
Recovery runs are crucial for keeping your form between tougher workouts and allowing your body to recuperate. This is especially important in trail running, as the terrain can be hard on your body.

Light jog or walk on easy terrain, focusing on relaxing and enjoying nature. This is a session where you shouldn't push yourself; just let your body move smoothly.

For beginners 
Every runner, regardless of level, should have at least one recovery run per week. Take a relaxed 30-minute walk in the woods or on an easy trail and allow your body some gentle movement without pressure.

As Race Day Approaches: Seven Tips to Rock the Trail

As race week approaches, it's time for the final preparations to conquer the trails. Here are seven tips to help you feel your best when the starting gun goes off.

1. Trust Your Training 
You've already put in the work. Now isn't the time to squeeze in more miles or push yourself extra hard. Trust the effort you've put in and feel confident that your training has adequately prepared you for the race!

2. Reduce Your Training Volume
In the last 2-3 weeks, it's time to start tapering your training. Stick to lighter sessions on the trail and save your energy for race day. The main goal is to keep your body moving without wearing it out.

3. Scout the course 
If you can, check out the trail or go through the course profile and description. Knowing where the steep climbs, technical sections, and water stations are can give you an edge when running and help you pace yourself properly. Mentally prepare for how you'll tackle each part of the course – it's a great confidence booster!

4. Eat right for the trails 
Stick to your usual diet and make sure to load up on enough carbohydrates. Now's not the time to try new kitchen experiments. Eat foods that you know work for both your stomach and energy, so you're ready for a day of adventure.

5. Get focused with a plan 
The day before the race, it's time to mentally prepare. Review your race plan, visualize how you want to run, and how you want to feel as you fly over the trails.

6. Prepare your gear
Make sure you have everything you need well in advance. For example, if you're running a mountain marathon, you might need extra gear like a jacket, compass, bandages, and more. Ensure you have a vest that can carry the energy and equipment you need to bring along.

7. Get good sleep
Try to get plenty of sleep in the days leading up to the race, but don't worry if pre-race jitters keep you up the night before. A little nervousness is good – it means you're ready to give it your all!

Five tips to help you shine on race day

1. Arrive early
Make sure you're there early so you have time for a relaxed warm-up and a final bathroom stop. Don't stress – this is your day!

2. Warm up properly
A good warm-up is key to a strong start. Lightly jog for 5–15 minutes, do some mobility exercises, and prepare yourself mentally and physically for the trail ahead.

3. Right energy at the right time 
Eat your usual breakfast before the race and bring the energy you have trained with, like energy gels or snacks. Make sure you have enough to keep your energy up throughout the race. The same goes for hydration! Stay hydrated, but avoid drinking too much right before the start. Drink small amounts regularly during the race to maintain your fluid levels without feeling too heavy.

4. Don't get fixated on your pace 
Trail races vary greatly depending on where you're running and the course layout. Avoid sticking to a certain pace and let your body and the trail dictate your speed through different sections.

5. Enjoy the moment 
You've prepared for this. Trust your training, relish the trail, and savor each step that brings you closer to the finish line. Whether you're chasing a personal best or just want to enjoy the race, your performance is worth celebrating!

Get out there and show what you can do – now is your time to shine!