As a continuation of the previous article in which we described how to start trail running, this month we wanted to focus on an post about how to start preparing for your first short trail races.
This post offers strength and resistance workouts, an 8-week training plan for a 15km trail run, and a calendar of races in Spain, France and Switzerland. It also provides practical advice for beginners and highlights the importance of adapting training to each runner.
Get ready to win the mountains! #YoullNeverRunAlone
Why is Trail Running different from Running?
Trail running is a sport that combines a passion for running with a love of nature. Unlike running, trail running involves facing irregular terrain, steep inclines and variable weather conditions. If you are thinking of participating in a 15km trail run, it is crucial to prepare your body properly to avoid injury and improve your performance. In this article, I will guide you through key strength and resistance exercises, how to structure your first training sessions. And provide you with an initial training plan so that you can tackle your first mountain race with confidence. We'll also give you a calendar of races in Spain, France and Switzerland, and give you practical tips to help you get the maximum enjoyment out of the experience.
Trail running presents unique challenges that differentiate it from running on asphalt. Firstly, irregular terrain, such as rocky trails, roots and mud, requires greater balance and stability. In addition, steep inclines require greater leg strength and adapted running technique. In fact, according to a study published in the Journal of Sports Sciences, trail runners experience 20-30% more impact on their joints due to irregular terrain, which increases the risk of injury if they are not well prepared.
Another big difference is the variability of pace. In running it is easier to maintain a steady pace, whereas in trail running, the pace fluctuates due to elevation changes and terrain conditions. This requires greater cardiovascular and muscular endurance. In fact, a study by Loughborough University (UK) has even pointed out that trail runners have a higher aerobic and anaerobic capacity compared to road runners, due to the variability of the terrain.
Key Strength and Endurance Exercises for Trail Running
To prepare for a 15km trail run, it is essential to incorporate strength and endurance exercises into your training plan. These exercises will not only improve your performance, but also reduce the risk of injury. In future posts, we will go into more detail on each of these exercises, offering specific advice on how to maximise their benefits.
However, it is important to keep in mind that every runner is different, and what works for one may not work for another. Therefore, it is crucial to adapt strength and endurance exercises to your physical characteristics and level of preparation. So, in general, these tips may work initially, but as you progress, it is recommended that you consult professionals to design personalised plans based on your needs.
Strength Exercises
- Sit-ups: Strengthen the quadriceps, glutes and stabiliser muscles. They are essential for improving leg power, which is crucial for tackling climbs in trail running.
- Step lunges: Improve balance and leg strength, while helping to prevent knee injuries.
- Step-ups: Simulate the movement of climbing slopes. This exercise is especially useful for strengthening the muscles used in climbing.
- Plank: Strengthens the core, which is essential for maintaining good posture on uneven terrain. A strong core improves stability and reduces the risk of lower back injuries.
Endurance Exercises
In addition, we also point out several endurance exercises that in general any trail running beginner should do; although, as we have pointed out in later phases, these exercises should be personalised and designed by a professional.
- Long runs: Do one long run a week, gradually increasing the distance to 12-14 km. This will help you build endurance. Long runs are essential for improving aerobic capacity and muscular endurance.
- Hill intervals: Run uphill 200-400 metres at a brisk pace, followed by a gentle descent to recover. Repeat 4-6 times. This type of training improves anaerobic capacity and leg strength.
- Fartlek: Alternate periods of fast and slow running for 30-45 minutes. This type of training improves aerobic and anaerobic capacity. Fartlek is especially effective for improving endurance on varied terrain.
How to Structure Your First Training Session
If you are completely new to Trail Running, it is important to start with a progressive training plan. Here is a basic structure for your first training sessions:
- Week 1-2: Focus on terrain adaptation. Do 2-3 short runs of 4-6 km on easy trails. Include strength training twice a week.
- Week 3-4: Increase distance to 6-8 km and start incorporating hill intervals. Continue with strength training.
- Week 5-6: Do a long run of 10-12 km and increase the intensity of the intervals. Add core and balance exercises.
In future posts, we will take a closer look at how to structure your training according to your level and goals, giving you personalised advice.
Training Plan for a 15 km Trail
Here is an 8-week training plan to prepare you for a 15km trail run. This plan is designed for beginners and combines running, strength training and active rest. However, it is important to remember that every runner is different, and this plan is only a general guide. For a personalised plan, don't hesitate to consult a professional.
Calendar of Main Trail Races under 20 km in Spain, France and Switzerland
If you are looking to participate in trail running races, here is a monthly race calendar of some of the top races under 20km in Spain, France and Switzerland. In future posts, we will go into more detail on each of these races, offering advice on how to prepare specifically for each one.
SPAIN
- Trail de la Serra de Tramuntana (Mallorca): It runs through some of the most spectacular landscapes of the island, with views of the Mediterranean Sea and moderate gradients. Ideal for starting the year in a unique setting.
- Trail de la Alpujarra (Granada): Combines mountain trails with traditional villages of the Alpujarra. A race with a great cultural and scenic component.
- Trail de la Marató dels Ports (Castellón): A technical race with steep gradients and rocky landscapes. Perfect for those looking for a challenge in a stunning natural environment.
- Trail de la Sierra de Guadarrama (Madrid): With breathtaking views of the Madrid mountains, this race is ideal for those who want to enjoy nature close to the capital of Spain.
- Trail de la Vall de Boí (Lleida): It runs through the Pyrenean valleys, with high mountain landscapes. A race that combines natural beauty and technical challenge.
- Trail de la Sierra de Cazorla (Jaén): In one of the largest natural parks in Spain, this race offers wooded trails and rivers. Ideal for nature lovers.
- Picos de Europa Trail (Asturias): A technical race with steep gradients and spectacular views of the Picos de Europa. Perfect for more experienced runners.
- Costa Brava Trail (Girona): A race by the sea, with coastal paths and Mediterranean landscapes. Ideal for enjoying the summer in a unique setting.
- Trail of the Sierra de Gredos (Ávila): In one of the most emblematic mountain ranges in Spain, this race offers a technical challenge and breathtaking scenery.
- Trail de la Sierra de Grazalema (Cádiz): In a natural park with rocky trails and moderate gradients, this race is perfect for nature lovers.
- Sierra de Aracena Trail (Huelva): In a unique natural environment, with chestnut forests and meadows, this race is ideal to enjoy the autumn.
- Trail de la Sierra de Guara (Huesca): A technical race with spectacular landscapes of the Pyrenees. Perfect to end the year with a challenge in the mountains.
FRANCE
- Trail des Templiers (Aveyron): A historical race along the Templar trails. Perfect for history and nature lovers.
- Trail de la Côte d'Azur (Nice): A race by the sea, with spectacular views of the Côte d'Azur. Ideal for enjoying the Mediterranean climate in winter.
- Trail des Vosges (Alsace): In the forests of the Vosges, this race offers moderate gradients and breathtaking scenery. Perfect for runners looking for a challenge in a natural environment.
- Trail du Mont Blanc (Chamonix): A race in the Alps, with breathtaking views of Mont Blanc. Ideal for experienced runners.
- Trail des Calanques (Marseille): In a national park, with trails by the sea. A race that combines natural beauty and technical challenge.
- Trail des Pyrénées (Pau): In the Pyrenees, with high mountain scenery. Perfect for lovers of nature and technical challenges.
- Trail des Aiguilles Rouges (Chamonix): A technical race in the Alps, with steep gradients. Ideal for experienced runners.
- Trail du Vercors (Grenoble): In a natural park, with wooded trails and rivers. Perfect for enjoying the summer in the mountains.
- Trail des Balcons d'Azur (Nice): With spectacular views of the Côte d'Azur, this race is ideal for sea and mountain lovers.
- Trail des Cévennes (Gard): In a national park, with historic trails. Perfect for history and nature lovers.
- Trail des Alpilles (Provence): In a unique natural setting, with landscapes of olive groves and vineyards. Ideal for enjoying autumn in Provence.
- Trail des Volcans d'Auvergne (Clermont-Ferrand): In a nature park, with volcanic trails. Perfect for geology and nature lovers.
SWITZERLAND
- Trail des Dents du Midi (Valais): A race in the Swiss Alps, with spectacular views. Ideal for runners looking for a challenge in a unique environment.
- Trail des Rochers de Naye (Montreux): A race along Lake Geneva, with technical trails. Perfect for lovers of lakeside scenery.
- Trail de la Vallée de Joux (Vaud): In an alpine valley, with wooded landscapes. Ideal for runners looking for a challenge in a natural environment.
- Trail des Préalpes (Fribourg): In the Swiss Pre-Alps, with moderate gradients. Perfect for runners looking for a technical challenge.
- Trail des Alpes Vaudoises (Lausanne): In the Alps, overlooking Lake Geneva. Ideal for runners looking for a challenge in a unique environment.
- Trail des Grisons (Graubünden): In the Swiss Alps, with high mountain scenery. Perfect for lovers of nature and technical challenges.
- Trail des Diablerets (Vaud): In the Alps, with technical trails and steep gradients. Ideal for experienced runners.
- Trail des Jungfrau (Bern): In the Alps, with spectacular views of the Jungfrau. Perfect for runners looking for a challenge in a unique environment.
- Trail des Trois Lacs (Neuchâtel): A race along three lakes, with wooded trails. Ideal for lovers of lake scenery.
- Trail des Alpes Bernoises (Bern): In the Alps, with high mountain scenery. Perfect for runners looking for a technical challenge.
- Trail des Préalpes Fribourgeoises (Fribourg): In the Pre-Alps, with technical trails. Ideal for runners looking for a challenge in a natural environment.
- Trail des Alpes Valaisannes (Valais): In the Alps, with spectacular views. Perfect for runners looking for a challenge in a unique environment.
Conclusion: Get Ready to Enjoy Trail Running
Trail running is a unique experience that combines physical challenge with the beauty of nature. With the right training plan and the right preparation, you can face a 15 km trail with confidence and enjoy the experience to the full.
Remember that every runner is different, and it is important to tailor your training to your needs and level. In future posts, we will provide more tips and details on how to prepare for specific races, as well as updated race calendars.
If you want to start preparing for Trail Running races, from the shortest to ultratrails, do not hesitate to send us a message from the ‘Contact’ section and we will be happy to set up a personalised training plan for you.
Ready to start your Trail Running adventure? Don't wait any longer and start your training plan today!