Photo: Salomon

Well-prepared off-road: With these 10 tips, you’ll conquer your first trail running race — from the right gear to optimal pacing.

The countdown is on: You’ve signed up for your first trail running race — respect! A trail race is a whole different challenge compared to a road run. You'll be running over uneven terrain, up and down, possibly through mud or over tree roots, in blazing sun or thick fog. At the end, you're often rewarded with an exhilarating finish in the middle of nature. Here are 10 tips to make your first trail adventure a success:

1. Know the course

Familiarize yourself with the course beforehand. This not only helps with orientation during the race but also prepares you mentally for what's ahead. The course profile is especially important. It shows when and where the climbs are. This allows you to pace yourself properly and be ready for both ascents and descents.

2. Adapt your training

Once you know what to expect, tailor your training to match your goal race. A good rule of thumb: once a week, structure your run to simulate the expected conditions. For short, steep hill runs, mimic the gradient in your training. For courses with downhill segments, include downhill running in your preparation.

3. Test your gear

Trail running often requires different equipment than road running: trail shoes, running vest, poles (if allowed), and possibly mandatory gear. Try everything in advance including gels, bars, and running with a backpack. Blisters or chafing straps can ruin a race fast.

4. Wear appropriate clothing

Outdoors and in changing weather, the right clothing is crucial. Use the layering system: breathable base layer, a lightweight wind or rain jacket, and optionally arm/leg warmers or a vest. Avoid cotton as it absorbs sweat and cools you down. A cap and sunglasses are also essential, and depending on the altitude and weather, a hat, headband, or thin gloves might be useful even in summer!

5. Plan your nutrition

Start hydrating early and ensure a proper intake of carbohydrates. The type and amount vary from person to person — and your body needs to get used to it. Trying new products for the first time during a race often leads to stomach issues. So test everything in training!

6. Warm up properly

Since your muscles are often challenged right from the start, a thorough warm-up is smart: jog for about 15 to 25 minutes, including some strides and mobility exercises, especially for the calves — particularly if they’ll be heavily engaged right after the starting gun.

7. Start conservatively

Many trail newbies start too fast, especially uphill. Listen to your body and stick to your rhythm, even if others pass you. After the first long downhill, you’ll realize how important it is to conserve energy.

8. Walking is allowed — and smart

Even pros hike steep sections. Walking doesn’t mean weakness. It’s strategic. Often, walking is just as fast as running uphill but saves energy. Use walking time to lower your heart rate, eat, or drink.

9. Prepare for all conditions

Weather in the mountains can change rapidly. If the forecast is uncertain, pack a light rain jacket and bring a change of clothes for after the race. Sun protection is also important! Always check the forecast before each run to know what you’ll need.

10. Enjoy your adventure!

Trail races are more than just a time on a clock. It’s about being outside, pushing your limits, connecting with others, and feeling all the emotions. Turn off the pace-obsessed mindset and take in every moment. Soak up the stunning scenery!