Foto: ©Salomon

Trail running is a discipline in its own right, requiring specific technique and tailored training. It’s less about maintaining a steady pace and more about adaptability, strength and technical ability on varied terrain. That’s why it’s essential to take these factors into account in your training and prepare for the unique challenges involved.

When preparing for a “normal” road race, you probably think about how far – or how long – you’ll be running, whether there are climbs and roughly what pace you want to run and race at. Preparing for a trail race raises additional questions that have a major impact on your training and may require significant adjustments:

• What time does the race start?
• What kind of terrain can be expected along the route?
• How many technical sections are there, and after how many kilometres do they appear?
• How difficult (steep) are the technical sections?
• Are poles necessary or permitted?
• How much climbing – and especially descending – is involved?
• What is the highest altitude on the course?
• How will I ensure a continuous nutrition strategy?

That’s already a long list of questions to answer beforehand, all of which directly influence your training and equipment choices. One thing to bear in mind: if you train as though you were preparing for a road race, you may be able to maintain a fast pace on flat, even sections. However, during a demanding trail race, you’re likely to encounter plenty of surprises that can quickly turn the excitement of a new adventure into frustration. Here are the key differences:

1. Terrain and stability

Trail running takes place on uneven terrain with roots, rocks and sometimes mud, placing far greater demands on your stabilising muscles, balance and coordination. This is a major difference compared to road running, where the surface is consistent and every stride is virtually identical.

Training tip: To stay sure-footed and maintain speed throughout the race, you should complete your easy and long runs on terrain similar to that of your target trail race.

2. Focus on elevation gain

Climbs and descents are a central part of trail running and often play a bigger role than the actual distance covered. Even as a road runner, you should regularly train on rolling terrain. When preparing for a trail race, however, this should become the norm, and your routes should be planned around a minimum amount of elevation gain rather than a specific distance.

Training tip: Make sure your easy and long runs include as much elevation gain as possible. Don’t just focus on uphill – downhill sections are equally important, as descending places unique demands on the muscles. Ideally, include climbs steep enough that you occasionally have to walk. While unusual in road running, this is perfectly normal in trail running.

3. Strength and stability are essential

Strength training is already an integral part of running training. In trail running, strength and stability become even more important because they play a key role when tackling climbs, descents and unstable terrain.

Training tip: Include at least two – ideally three – strength and foot stability sessions in your weekly training schedule, or combine them with a run. For downhill running (eccentric muscular load and core stability), exercises such as step-downs – slowly and controllably stepping down from an elevated surface – are particularly effective.

4. Downhill technique training

Running downhill requires specific technique in terms of stride length, line of sight and balance. Unlike traditional running training, this needs to be practised deliberately so you don’t lose time on descents.

Training tip: By deliberately incorporating elevation into your training, you can also improve your downhill running. Ideally, choose routes with off-road descents so you can develop your technical skills. Start slowly and under control before gradually increasing your speed as your confidence improves.

5. A more flexible training rhythm

While road runners often train according to fixed pace targets, trail runners rely more on perceived effort, since pace fluctuates significantly on varied terrain.

Training tip: Learn to listen to your body again and assess your effort subjectively. You can still compare this feeling with your heart rate data if needed, but pace becomes less important on the trails.

6. Longer training sessions

Trail races usually take longer to complete than road races. As a result, you should also increase the duration of your training sessions.

Training tip: Gradually increase your training volume in preparation for your trail race. However, make sure to progress slowly and avoid increasing your longest run by more than 10% compared to your longest run in the previous 30 days.

7. Equipment and self-sufficiency

In road racing, you’re usually travelling light and mainly need to think about how race nutrition is organised. In trail running, however, equipment and self-sufficiency are central considerations.

Training tip: Test your backpack, soft flasks, gels and poles during training to avoid unpleasant surprises on race day.

8. Start time

Many long trail races start early in the morning or continue into the night, whereas road races usually take place during “normal” daytime hours.

Training tip: Practise running off-road at night using a head torch. See how your body reacts when exercising at times when you would normally be asleep.