How to Train for Your First Trail Running Holiday
Thinking about booking your first trail running holiday but not sure if you are fit enough?
You are definitely not alone.
Trail running holidays are a brilliant way to explore somewhere new, challenge yourself, and spend a few days doing something completely different from your usual routine. But if you are new to running or used to road running, the thought of heading into the mountains, running on uneven trails, or tackling several days of running can feel daunting.
The good news is that you do not need to be an elite runner to enjoy a trail running adventure.
With some preparation and training, and a good attitude, you can turn up ready to enjoy the trails rather than worrying about whether you can keep up.
Here is everything you need to know about training for your first running holiday.
Contents:
Start with your current fitness
Before you start adding huge distances and hills into your training, take a look at where you are now.
If you already run regularly, you have a great starting point. You do not need to completely change your training plan. Instead, start introducing some of the things you are likely to experience on your chosen running holiday.
Similarly, if you are very new to running, the advice is the same. Increase your mileage very gradually and try to train on similar terrain to that of your planned running holiday.
Trail running can be very different from running on roads. Your pace will naturally be slower, the terrain will be uneven, and you may spend more time climbing than you are used to.
The overall aim should be to build your endurance and train on terrain similar to your planned trip.
The aim is to arrive at your running holiday feeling strong and comfortable.
Get comfortable with trails and hills
One of the best ways to prepare for a trail running holiday is to actually run on trails.
If most of your training happens on roads or pavements, look for local parks, woodland paths, bridleways or countryside routes. You will quickly notice the difference.
Roots, rocks, mud, steep climbs, descents, and uneven surfaces all require slightly different skills from road running. You also need to pay more attention to where you are placing your feet.
You do not need spectacular mountains on your doorstep either. A local trail with a few hills can be enough to start building confidence.
Hill training is particularly useful. Start with some short hill repetitions and gradually introduce longer climbs into your runs. It is also worth practising walking uphill.
Trail running is not about running every single step. On steep climbs, even experienced trail runners will often walk, and there will probably be a substantial portion of your running holiday spent hiking, especially if you are heading to the mountains.
Good hiking ability is arguably just as important as your running ability.
Build your endurance and strength
Most trail running holidays involve higher mileage over a shorter time period than you are used to. These longer distances, combined with extra time on your feet, can be demanding on your body.
Gradually increasing your mileage over time is a great way to improve endurance. However, remember to keep to pace nice and easy, and incorporate recovery days and weeks so that your body has time to adapt.
You could increase the mileage of your long run every week or second week, keeping the pace comfortable.
Strength training is another useful addition to your routine. Trail running requires plenty of stability as you move over uneven ground, while your legs work hard on both climbs and descents.
You do not need a complicated gym programme. Squats, lunges, calf raises, step ups and single leg exercises can all help. Core work will also improve your stability, particularly when you are tired. These can be done in a gym environment or at home.
Practise running on tired legs
This is a particularly important piece of advice for your trail running holiday.
A running holiday is usually quite different from the average person's training week. It will most likely involve consecutive days of running with not much time to recover in between.
You therefore need to get used to running when your legs are carrying a little fatigue. This feels really hard to begin with, but gets easier the more you practise.
Every few weeks, try doing an easy run the day after your long run or a harder session. It does not need to be long or fast. The purpose is simply to get your body used to moving when you are not completely fresh. Be sure to keep the pace really easy and stop if anything feels painful or not right.
It helps you understand how your body adapts when fatigued and, most importantly, helps build confidence that you can run when your legs are a bit tired. They just need some extra time to warm up first!
Choose the right trail running holiday
Not all running holidays are the same, so choosing the right one is key and will determine the best way to approach your training.
Some involve relatively gentle coastal or forest trails with small but rolling hills. Others involve big mountain days with significant elevation, steep climbs, and a lot of hiking.
Think honestly about what you enjoy, what you are comfortable with, and, most importantly, what you want to get out of a trail running holiday. Perhaps you are looking to step outside your comfort zone, or maybe you just want a super relaxed holiday.
Finally, do not worry about being the slowest runner in the group.
You are not doing this to chase a personal best or run as fast as you can. You are going to explore somewhere new, spend time outside, meet other runners, and experience a new country from a completely different perspective.
You will be with likeminded people, who are happy to share your company, regardless of pace.
That is what makes running holidays so special.
So start where you are, gradually build your distance, run some trails, and give your body time to adapt and recover.
Your first trail running adventure could be closer than you think!
Why not join us for a trail running adventure? Visit our Run Weekends Calender to learn more about our trips.
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