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Outdoor Shape: Training Tips
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Your First Trail Race
By HOOKED™ Staff
July 2002 |
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You’ve logged the miles and now you’re ready for your first trail running race. So what’s the difference between running on your own and racing?
Pace. Instead of starting out fast, set a pace that will get you to the finish line. Then, if you’re still feeling strong, push yourself on the second half of the course, especially if it’s easier than the first.
Trail races are almost always slower than road so don’t set a time goal that correlates directly to a road or track race of equivalent distance. Some trail races are rough enough that they take almost double the time it takes for a road race of the same distance.
Even comparing the same trail race from year to year is not a fair measure of your performance because trail conditions can change dramatically because of elements such as weather, wildlife, trail maintenance, and how you feel that day.
Trail races are often run on some pretty challenging terrain that will slow you down in order to prevent injury from ankle twists, blown knees, or major falls. But even the best preventions aren’t guarantees, so practice maintaining your lateral stability by using your hands and arms for balance on descents.
Another factor that can slow you down is route finding. Even when the race is well marked, critters may eat flagging or you may simply miss a marker. Although it is seldom people get lost during the race, many loose time wondering if they are still on course.
If the trail is extremely steep and the race is long enough, you might find it best to power hike some of the ascents. Or trudge along in a running motion, taking baby steps to the top of the climbs. Practice both and determine what’s best for your running style, body type, racecourse and length.
Keep in mind most trail racers are laid back, running under the mantra “To finish is to win,” so if you need to pass either do it swiftly or tell them from which side you are approaching them. Most will actually spur you on as you pass. Often racers help each other along and finish in packs.
Unlike roadies who drink out of cups and toss them aside with their gel wrappers, trail runners follow the “Leave No Trace” ethic and many race directors will disqualify those who litter the course.
Happy Trails!
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Updated: Feb 24th, 2006 - 14:18:11
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