Preparing for trail running: the method

Trail running isn't just running on paths: elevation gain, technical terrain and duration change everything. Here's how to prepare for it, whether you're coming from road running or just starting out.

The big difference: elevation gain

In trail running, you talk as much about meters of positive elevation gain (D+) as you do about kilometers. Climbing challenges your cardio and quads, while descending traumatizes muscles (braking). Your preparation should incorporate both from the start.

Working on climbs

On hills, it's often more effective (and smarter) to walk fast than to run on steep slopes: the energy cost is similar, with less fatigue. Include hill repetition sessions and long rolling runs. Strength training and core work help a lot.

Don't neglect descents

This is where road runners suffer the most: descents destroy your quads if you're not used to them. Work on them gradually, relaxing your upper body and slightly increasing your cadence. Your legs get tougher with each session.

Volume and long runs

The long run is king in trail running: it gradually increases and is measured in time on effort (not just in km), because 15 km in the mountains is worth much more than 15 km on flat ground. Get used to eating and drinking while running on these outings. See our effort nutrition principles.

Gear and terrain

Train on terrain similar to your race (trails, rocks, roots) to accustom your ankles and proprioception. Proper trail shoes limit slipping and fatigue.

The road runner's mistake

Aiming for a per-km pace like on the road. In trail running, pace varies enormously with terrain: think in terms of effort (heart rate, perceived exertion) rather than time. Your HR zones become your best reference.

Trail preparation that accounts for elevation gain

Sports Coach AI takes your elevation gain and real load into account to pace your weeks, schedule your long runs and hill sessions, and bring you peaked on race day.