This guide will help you lay the groundwork, train smarter, and feel more confident on the trail — every kilometer, every climb, and every step.
Note/Disclaimer: This text was generated using AI. The organizer is not responsible for the application of the advice. For an individual approach, it is best to hire a professional trainer or nutritionist.
This short guide covers the basics that every runner should know before standing at the starting line.
Trail running is not just a sport — it’s an experience that combines nature, endurance, and mental strength. Whether you’re preparing for your first 13km adventure, targeting 23km as your next step, or entering the world of ultra challenges with 40km, the key is in proper training, smart strategy, and proper nutrition.
Consistency over intensity – 3–5 workouts per week are enough for most recreational athletes.
Combine uphill + downhill – trail running requires adaptation to different terrain.
Include strength training – at least 2 times a week (legs, abs, stabilization).
Long training once a week – the most important session for trail runners.
Practice with the equipment you will wear to the race – especially your shoes, belt/backpack, and food.
According to race distance
Focus: Speed + base stamina Key:
One longer workout of 60–90 min.
Intervals 1× per week (fast sprints uphill or flat).
Training on technical terrain for better stability. Goal: To maintain a strong pace and conquer hills without burning out.
Focus: Endurance + movement economy Key:
Long workout 1:45–2:30 hrs.
Fartlek or tempo training 1× per week.
Combination of brisk walking/running on hills.
Strength training 2× per week. Goal: A stable rhythm, without sudden drops in energy.
Focus: Long endurance + strategy Key:
Long workouts 2:30–4:00 hrs.
Occasional back-to-back workouts (two long weekend days).
Training-tested eating and drinking plan.
Greater emphasis on strength (core + glutes). Goal: Finishing with stable energy and without injuries.
Proper nutrition is just as important as training. Bad choices = no energy, cramps, decreased performance.
Eat 2–3 hours before:
Rice/pasta + chicken OR
Toast + peanut butter OR
Ripe banana + yogurt
Avoid high-fiber and heavy foods.
Amounts depend on distance:
18K / 60–90 min: 1–2 gels + water
30K / 2–4 h: 2–4 gels/bars + electrolytes
50K / 5+ h: 4–8 gels/bars + salty snacks + electrolytes
Target: 30–60 g carbs per hour (18K and 30K), 60–90 g/hour (Ultra 50K).
In the first 30–60 minutes, consume:
Protein (20–30 g)
Carbohydrates
Electrolytes
Examples: chocolate milk, protein shake, yogurt with fruit.
The most common problems in trail running are dehydration, cramps, and excessive drinking of water without salts.
Drink 400–700 ml/hour according to pace and temperature.
Don’t just drink water — use salt and electrolytes.
For longer distances, use a combination: water + isotonic.
Test Your Equipment: Trail shoes with a good sole, waist belt or hydration pack, water bottle/bidon, food you tolerate well, socks that don’t cause blisters, and a light jacket.
Mental Aspect & Strategy: Avoid a fast start — 95% of recreational athletes burn out too soon. Maintain a breathing rhythm. In a crisis: slow down, walk, and reset the pace.
Enjoy nature — that’s what a trail is for!
