How can I manage my effort during my target trail race?
Just like in any endurance sport, managing your effort is essential.
For most trail runners, the goal is to cross the finish line feeling good, having enjoyed the experience to the fullest, and to debrief with fellow runners over a well-deserved beer 🍺 — the true trail spirit!
Try not to start too fast, which is a common mistake in races. A pace that's too quick at the beginning often leads to a crash in the second half. Be conservative, find your own rhythm, and don’t worry about the other runners. Trust us — you’ll be passing people with a smile at the end (Pac-Man strategy)!
Especially in races with heavy elevation like mountain trails. Hiking is a key part of trail running. In fact, power hiking steep climbs is often more efficient than trying to run them. Your heart rate will drop and you’ll conserve valuable energy.
When going downhill, being relaxed is key. Let go and flow with the descent.
In short, your breathing is a great indicator of your effort level. You should be able to talk most of the time — if not, you’re probably pushing too hard. Slow down and stay in your endurance zone 😉
For most trail runners, the goal is to cross the finish line feeling good, having enjoyed the experience to the fullest, and to debrief with fellow runners over a well-deserved beer 🍺 — the true trail spirit!
Pay close attention to how you start the race
Try not to start too fast, which is a common mistake in races. A pace that's too quick at the beginning often leads to a crash in the second half. Be conservative, find your own rhythm, and don’t worry about the other runners. Trust us — you’ll be passing people with a smile at the end (Pac-Man strategy)!
Don’t force yourself to run uphill!
Especially in races with heavy elevation like mountain trails. Hiking is a key part of trail running. In fact, power hiking steep climbs is often more efficient than trying to run them. Your heart rate will drop and you’ll conserve valuable energy.
Stay relaxed on the descents
When going downhill, being relaxed is key. Let go and flow with the descent.
In short, your breathing is a great indicator of your effort level. You should be able to talk most of the time — if not, you’re probably pushing too hard. Slow down and stay in your endurance zone 😉
Updated on: 16/06/2025
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