Prepare for a trail in nature

The trail makes more and more followers in France and today many races are organized all year long. Very intense activity, the trail requires a good preparation and a powerful training to reach its objectives.

Equip yourself properly

If it is possible to start the trail with little equipment, once a certain level reached it will need to provide some investment.

For the outfit, very often breathable running pants and a light T-shirt will suffice. In case of rain, wear a windproof and waterproof running jacket. Avoid K-Way jackets that are not fit for the sport and retain all your sweat.

There are specific shoes for the trail that can adapt to different race profiles. It will choose the cushioning of the shoe and the size of the drop according to your habits. What is however unavoidable is the strength of the shoe and the protections against stones. Another key point: the sole. It must be very cut and adherent to avoid finding yourself in a helicopter with a cervical collar around the neck after 1 hour of race.

Finally, a backpack or a trail belt will complete your equipment. This small baggage will allow you to carry water, a snack, and your phone. And for the nocturnal trail, a good headlamp.

Know the terrain

When preparing a race the first step is to "feel" the type of terrain. Mountain, plain, forest, road: in trail everything is possible. Remember to study carefully the race plan and if possible to train on this route. If this is not possible, you can search near you for a similar typology of land.

Recognizing the terrain upstream is a good way to avoid accidents. Locate refueling points, difficult passages, defibrillator locations, dangerous roads, etc.

Train regularly

As the trail is practiced on very different types of terrain it is hard to program a typical training. Here are some tips:

Start with a general training at least 8 weeks before the race: race on flat or hilly terrain, mountain bike uphill, work on endurance, etc.

Then gradually increase the distance and duration of your weekly workouts. You must slowly reach the mileage of your race. Practice in nature and on real terrain.

The last two weeks before the race you are at rest. More intense efforts to arrive fresh and tidy on the day. Keep 3-4 jogging sessions in nature or on flat per week and take your brake.

And you, what are your rituals for the preparation of a trail?