Unlike road running, which we wouldn't exactly call varied, trail running training requires constantly adjusting and minding your form in order to run with efficiency and economy. Just slapping away at a tough trail is the fastest way to drain your batteries and end up burnt out with a half-finished run shamefully logged onto the private section of Strava.
For this month's #run1000miles training tips, our trail running expert Simon James shares his top six tips to improve your overall running economy and get more out of every session on the trail. So, grab your favourite pair of trail running shoes and get ready to put Simon's advice to the test...
"Trail running is all about how best to economise. I first came across this expression when guiding a run on the Tour du Mont Blanc last year and have been fascinated with it ever since. Am I talking about watching my weekly grocery budget? No!
"I am talking about the many facets that make up the trail running experience. There are key techniques to learn, and you need to consider what to carry on the trail and why. Eventually, you will find an ideal balance to make your training as economical as possible."
1. Train smart
The purpose of training is all about improvement. So, you’re setting goals, you also need to consider the time available for your training. When putting together a plan, how can you attain the biggest improvement in the most efficient way? This needs to include your time, money and other resources.
The next thing to think about is, how hard do you train? Training hard feels uncomfortable, but it’s where the good stuff happens in that 80% zone. I often see runners that could be amazing, but don’t like the feeling of their blood pumping, heart thumping, sweat pouring, and utter exhaustion at the end of a session. That means they’ll never reach their potential.
Also, by incorporating other cross-training and strengthening exercises you can really get the maximum benefit of rest and strengthening simultaneously. Classic examples are pilates and yoga.
Last but no means least, rest and sleep. Often one of the most neglected aspects for us, be it through choice or just busy lifestyles. On average, scientists recommend the minimum of 7 hours a day; but if you are training more, you’ll need more.
2. Pack light, pack right
Becoming efficient in your packing is key to preparing for trails, as well as ensuring you don’t injure yourself. Don’t skimp on what you need, but at the same time do you really need to take 2 litres of water when it would be more economical to use a stream to resupply a small 250ml flask? Juggle your packing priorities and adjust to the route, conditions and your ability.
3. Be mindful about technique
This is a huge subject, as it covers everything from efficiency of movement on a relatively flat trail to hurtling off down a steep technical path. My focus here is about economising your movement. Often with better strength and fitness, these tend to improve, but they also need conscious consideration. Was that the most efficient way to scramble up that route? Do you make the most of the grip on your trail shoes? Could you move more lightly over the ground, thereby being more stable and saving big impacts, risking a fall and possibly long-term damage to your joints?
4. Fuel efficiently
Eating nutritiously, looking after your health, drinking to thirst, and planning your fuelling will improve your economy as a trail runner. These shouldn’t be last-minute considerations, but rather part of your lifestyle. You need to feed your body to maximise your training, while also giving your muscles the nutritional elements that are so important for building, strengthening and healing. You’ll also become less susceptible to illness.
5. Incorporate strength training
There’s no doubt that when your body is in its best condition, you’ll not only feel great but also be a much more efficient, economical runner. From speeding up your reaction times on fast technical trails to dropping a few extra pounds. These will all feed back into your overall performance. Increased core strength, better proprioception, functional strength and efficiency in the way your body and mind work within their component parts and also together, will be the by-products of your efforts.
6. Go with the flow
Trail running is such a beautiful sport, where for brief periods of time your body can be completely in tune with your mind, emotions and spirit. At that point just go with it – it will feel intuitively right. Your movement on the trails, your preparation for the adventures ahead, what you eat, how you think – everything will support everything else and hopefully at that point you’ll realise all the benefits you have made from economising.
Meet The Expert
Long-time LFTO contributor and mountain leader Simon James is your expert for today's top tips. Simon is also the founder of Run the Wild, who run events from local 10Ks up to weekend trail running experiences in the Alps. Definitely check them out if you're looking for your next trail running adventure.