I am gearing up for my first ever trail race this fall. I have been running consistently on roads for about a year and I feel pretty comfortable with distances up to 10 miles. However I know trail running is a completely different ballgame and I am looking for some advice on how to make the transition.
The race I am eyeing is a 15K on a hilly course here in the Finger Lakes area. I have done a few short hikes in the region so I am somewhat familiar with the terrain but running on it is another story. What should I expect in terms of differences from road running? How should I adapt my training to prepare for the elevation changes and uneven surfaces?
Also any tips on gear? I have a decent pair of road running shoes but I am wondering if it’s worth investing in trail-specific shoes and if so what features should I be looking for? I have heard mixed opinions on whether things like hydration packs are necessary for a race of this distance—what’s your experience?
Honestly, trail running isn’t that different. Yes, you’ll want some trail shoes with better traction. And yes, you should start running on local trails so you get a feel for how to pay attention to the surface—you can’t zone out while trail running or you’re likely to trip.
In my opinion, a hydration pack is overkill unless you’re running for over an hour in hot temperatures. Most races will have a water stop or two, so you shouldn’t need to carry your own water. And there’s nothing different about trail running with regard to hydration—if you wouldn’t carry water on a 10-mile road run, there’s no reason to do so on the trail.
I’m going to disagree with Adam (sorry @adamengst ) and say yes, trail running is a different skill particularly if you are new to it.
First of all be prepared for a slower pace. The terrain and hills are going to slow you down. Don’t let that discourage you. It can be devastating to be pushing hard and look down to see your Garmin is telling you ….15 min/mile pace! You will get faster with practice. (Or maybe you are super speedy and it won’t be factor.)
Second, you may find you have to just adjust your running style. A shorter stride and quicker cadence will keep you moving but allow you to quickly adjust for the uneven terrain. And pick up your feet! I usually fall in the flat areas because I’ve stopped concentrating thinking it’s smooth sailing.
Third, because of the slower pace you will probably be out on the trail longer than you would if you were running on the roads. So I’d adjust hydration and fuel for time on your feet and not distance. I prefer to run with a hydration pack so I have everything with me. Aid stations are going to be miles apart. I’d rather be able to fuel on my own schedule. And I sweat a lot so need more water than I can grab at an aid table flyby. You really do r need any other specialized gear besides some well treaded trail shoes.
Lastly, practice. The best preparation for trail running is trail running. The more you do the more confident you will get.
@bewoj20821 Which race is it? Some races are advertised as trail races but comprise mostly forest roads and/crushed gravel trails. For that terrain, road shoes are almost always okay, and you’ll be moving at about the same pace as on roads. Other trail races comprise winding singletrack trails loaded with rocks, roots, mud, stream crossings, etc., in which you’ll be moving much slower, like what Julie described. For these, you may want a pair of dedicated trail shoes appropriate for the terrain.
Beginnings trail runners should think in terms of time rather than distance. “How long will 15k take on these hills? How long between water stops?” Get a rough idea and let that be the deciding factor on what to carry. You may not need water for 3 miles on roads, even on an 80° day, but on trails those 3 miles could take 30-60 minutes, depending on the course and your fitness (plus the possibility of getting lost). If the aid stations (water stops) are a few miles apart, a handheld bottle, waist belt with a bottle, or a small pack with a bottle could be helpful. (A pack with a bladder if probably overkill for 15k, unless you really feel you need to carry a ton of calories, phone, and other gear.)
Personally, for any trail race up to the marathon distance where I expect to take more than 45 minutes between aid stations, I’ll carry a 16 oz handheld bottle with a few gels.
Also, more and more trail races are going cup-less, requiring runners to carry their own bottles or collapsible cups. If that’s the case at your race, you can find a small cup for $3-5 to carry in a pocket or pouch if you’re not running with a bottle.
I hope this helps. Any other questions, don’t hesitate to ask!
I was giving this account the benefit of the doubt despite some suspicions, but I’m now certain that it’s a bot, probably AI-driven given the fluency of the text.
We just got another reasonable-sounding post from another user with exactly the same description, and both posts ended with “Respected community member!”
I have suspended the first account permanently because the actual discussion was totally fine and I don’t want to delete it. The second account I’m deleting as spam.
