Trail running marathons are a true test of endurance and determination and require careful preparation and planning to ensure a successful race day.
I’ve been running marathons and ultra-marathons for the past 25 years. Along the way, I’ve had the opportunity to learn from some of the best trail runners in the world and gather insights.
In this blog post, I’ll share some things that work for me – It will (hopefully) help you prepare for your next trial run.
The checklist
Trail running shoes – We can talk for hours on this one. But the idea here is to use what you like during your training.
I’m a Hoka fan… However, there is no ‘one brand here.
Use what feels comfortable for you.Socks – Some will say it’s even more important than your shoes.
You will want a comfortable pair that matches the conditions (e.g., heat, snow).Comfortable clothes include shorts, a shirt and anything on top.
Make sure to train with it so you will know it fits. Don’t try anything new on race day.Extra layers for snowy/windy/rainy conditions.
A hydration system – A hydration vest or just holding your bottle with your hands. That’s up to you and what you feel good about. I suggest testing both options during your long runs and deciding based on the event. In some events, you will have more stations (so you can have only one bottle in your hand), and in some, you will have less – so a pack is a must. Also, some races require extra gear due to extreme weather conditions. So you will need a bag that can hold it all. Dakota Jones (you can google him if you don’t know – but he is one of the real pros) recommends packing a lightweight jacket that can be easily stowed in your pack or waistband.
Nutrition – Gels, Tailwind, Gummies, Salt tabs, peanut butter sandwiches with banana and honey, and the list goes on and on. Test all of them and decide what your stomach like most.
Sunscreen – You should have two. One smaller to put in your pack in case of +5h races.
Headlamp – In case the race is dark or will take you into the night. For these cases, always pack extra batteries. Another headlamp as a backup is a good idea.
Your hydration and nutrition strategy
Staying hydrated and fueled during a trail marathon is crucial for maintaining energy levels and preventing dehydration.
Drinking at least 16-24 ounces of fluid per hour and consuming around 200-300 calories per hour is recommended.
You also need to take electrolyte tablets to replace lost sodium and potassium, or if you want to keep things simple, use Tailwind (or any sports drink – that includes everything, not just electrolytes).
The essential rule is to start drinking and eating before you’re thirsty or hungry.
If you do that, it will be too late. Start as early as the first 20-30min of the race. It will pay off in the second half.
Pace yourself wisely
If there is only one thing you will remember from this long post – please take this one: *Start easy. Don’t call it ‘slow’ – call it clever running. *
Force yourself to run at your planned pace. Don’t look at others and try to catch them.
One of the biggest mistakes runners make – is starting out too fast and burning out before the finish line.
“The key to a successful race is negative splits, which means running the second half of the race faster than the first” – Rory Bosio
During the 2015 UTMB (Ultra-Trail du Mont-Blanc), runner Kilian Jornet (or the GOAT) started slowly (=smart way), gradually increasing his speed throughout the race, passing all his competitors. He finished with a time of 20 hours and 34 minutes, setting a new course record.
Mentally strong
You are going to have ‘ups’ and ‘downs.’ That’s part of the package of ultra races/Ironman, and it’s also the beauty.
Since trail marathons can be physically and mentally challenging, staying mentally strong is essential throughout the race.
I used one main ‘hack’ again and again: You take the crazy distance and break it into segments. It can be from one feeding station to the other or splitting a 100km race into 20km ones.
That will help your mind focus on the ‘achievable’ task.
Final thought
In conclusion, preparing for a trail marathon requires careful planning and attention to detail. By packing the essentials, planning your hydration and nutrition strategy, pacing yourself wisely, and staying mentally strong, you can set yourself up for success on race day.
What is success?
That’s an individual aspect that you will need to define for yourself.
Even more important is having fun and mainly smiling at yourself and all the photographers.
It doesn’t matter how well you plan it – “No battle plan ever survives contact with the enemy.”
Every race is different, so be flexible and adaptable to any issues.
Look at it as a puzzle and solve it while you keep calm.
It helps.
Have fun!
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