Whether running on the road or the trail, you see other runners wearing shirts with the names and logos of local races. Maybe you’re at a point in your running where you wonder about taking on the challenge of a race.
Only you know your body. But it’s also possible that if you are looking for a way to focus your training or push your limits, signing up for a race is a great way to measure yourself.
And let’s be clear. While races are timed, remember that it’s more likely that you are running with the other runners instead of against them. Trail running/ultramarathons are mostly about challenging yourself and enjoying the trails.
If you’ve decided to run your first race, you likely have many questions. How do I choose a race? How do I prepare? Do I need new gear? We at Vert.Run are here to offer some answers.
Am I Ready For A Race?
In my experience, even the shortest trail races include challenges that are difficult to replicate in training. That’s why it’s important to have a race-training plan. You don’t want to be going up that first steep hill unprepared.
Even if you’ve run some road races, the hilliest road race usually can’t compare with the elevation involved in a trail race. Nor can a road race, even one in the rain, replicate the intricacies of negotiating a trail, which might be flat in one part, rutted and full of roots and rocks in another, and single-track in a third area.
There are numerous freely available training plans, as written about previously, but none of these plans come with the experience and the feedback that comes with engaging an experienced coach. Vert.Run offers comprehensive training plans from experienced coaches. This coaching has helped me achieve a recent personal course best and even a second-place finish in my age group in another race. Your results may vary, of course.
With real-human coaching and personalized training plans, get ready to crush your next race!
Take the first step toward your goals with Vert.run today for just $25 USD/month!
Tip #1 – Choose Your First Race With Your Head, Not Your Heart
I remember listening to a trail running podcast a few years back where a coach was talking about how to get runners to think realistically about their goals without curbing their enthusiasm. This coach had a runner who wanted to go from literally not having run at all to doing a 50-mile race in a short time, maybe less than a year.
The coach had to appeal to the runner’s practical and ambitious sides at the same time. It was great that the runner had such ambitions, but the runner had not thought realistically about the injury risks and the considerable time training for such a long race would take, including time away from their family and profession.
This coach convinced the runner to choose and train for a race with a shorter distance.
I believe running should be fun, first and foremost. You will be putting in the miles on the trail, doing your strength-training work, and eating right – the end goal should be something you look forward to.
Consider Race Distance
The idea is to pick a race and distance that will challenge you, but not burn you out. Sometimes choosing a shorter distance, say a 10K as opposed to a half marathon or 30K, is a good place to start.
It takes less time to build a base for a 10K race than for a longer race. And, in the unlikely event that you don’t enjoy the challenges of a trail race, you can move on knowing you tried something and it wasn’t for you.
A quick note that some races have time limits, especially for the longer distances. Trail races are held in parks, recreational areas, wilderness areas, and the like. This means the race organization needs to get permits to use public and private lands; the organizers need to put up course markers, set up aid stations, porta-potties, and more; and they need to get the trail cleaned up after the race.
This means that the organizers will set a time limit for runners to complete a course. This is done to ensure everyone (non-runners, mountain bikers, hikers) has access to the trails. Check carefully during the race registration process or contact the race organizer before you register if you have any questions.
With real-human coaching and personalized training plans, get ready to crush your next race!
Take the first step toward your goals with Vert.run today for just $25 USD/month!
Tip #2 – Put In The Time Training
Trail races involve challenges not found on the road. You’re going up hills, or even mountains, and making your way along trails that may be single-track in some areas and very wide in others. Even this 10K distance I suggest you start at may have thousands of feet of elevation gain.
And to make your race day experience the best it can be, you need to put in some time training beforehand. It doesn’t have to be that exact race course (more on this next), but enough to get a sense of what it’s like to run up and down this kind of elevation.
It’s not just running up and down a hill. You may run up a hill early in your training and think ‘There’s nothing to it.’ It’s running up and down that hill after you’ve run several hills. It’s knowing that the next aid station is at the summit of that next hill and you’d like a chance to refill your water and get something to eat.
Tip #3 – Think Global But Run Local...At Least At First
When you are reading about or viewing the adventures of Vert.Run coaches and athletes, you see them competing in races all over the world with stunning mountain or desert imagery.
There is no question these runners are inspiring.
But for your first race, even your first few, stick to familiar ground. Yes, if you live in the middle of an urban environment, you may have to travel to a surrounding area to get to a race, but the general idea is to stay local if you can.
Choosing to run a race in your area, or general area, can minimize the distractions and hassles of travel, such as where to stay, how to get there, and more. Sleeping in your own bed the night before a race is an underrated performance tip.
You can also control what you are eating before, during, and after the race, without having to think if you remembered to pack something you planned to eat during the race. Note that being at home doesn’t mean you’ll never forget your equipment/food/drinks, but you’ll reduce the chances of forgetting something if you’re in your own space.
What can you not control? The weather. Running a local race gives you flexibility in how you prepare for the race. Surprise rainstorm – wear your shell and waterproof shoes. Temperatures dropping? Put on that merino base layer.
With real-human coaching and personalized training plans, get ready to crush your next race!
Take the first step toward your goals with Vert.run today for just $25 USD/month!
Tip #4 – Don’t Go Out Too Fast
There will be people at the front of the starting queue who are lean, determined, and ready to run very quickly. There will be people in the middle of the starting queue who are lean, determined, and prepared to try to catch those at the front.
Those runners will begin the race by running. Not by jogging as they work through the pack. Not by easing into the first few kilometers. They will run.
You may be one of those fortunate runners who discovers you can contend and have fun doing so. If so, go for it. Most of us, however, are not those runners.
It is so tempting to see these runners start quickly and want to follow them. Race adrenalin is flowing through your body and this is the time to show that all your training was worth it.
I imagine that just about every runner has these thoughts at the beginning of a race. Staying within yourself can be difficult. But going out too quickly can lead to an injury, exhausting your hard-earned energy reserves for those hills later in the race, and frustration.
Try to focus on enjoying the run, taking care of yourself, and doing the best you can on that day. And if your enjoyment and the results suggest you might be one of those runners – more power to you!
Tip #5 – Be Easy On Yourself After The Race
You’ve done it! You trained, you worked at it, and then on race day, you conquered the course. You might be sore, tired, elated, thirsty, and experiencing dozens of other feelings.
Beyond the physical impact of a race on your body, there is the impact of it on your mind. You may be surprised at the range of feelings you experience in the days after a race. Don’t ignore these feelings – you’ve accomplished something amazing.
Some runners build some downtime into their schedules after a race to allow them to recover physically and emotionally. I’ve found that giving myself a break from training allows me to enjoy and analyze how I did in the race while allowing me to get back to running for fun.
Choosing to run your first trail race is exciting. Preparing for the race thoughtfully will make your race-day experience even better.
With real-human coaching and personalized training plans, get ready to crush your next race!
Take the first step toward your goals with Vert.run today for just $25 USD/month!
Tony Edwards is a writer and trail runner in Northern California. You can read his Substack on trail running here.
