What Should You Know Before Your First Trail Race?

Are you a runner just getting to know the world of trail running and gathering the courage to sign up for your first race? We know that beginnings can feel a bit intimidating, with tons of questions and information everywhere, so we’ve prepared this guide to help answer some of the most important questions and better prepare you for your first race—hopefully the first of many. 😊

Start gradually and choose a race that suits your current fitness level. If you’re able to run 5–10 km, begin with a shorter trail distance (5, 10, or 15 km). More experienced road runners can try a 20–25 km course.

Choose your race early enough to allow for at least 8–10 weeks of preparation. You’ll need time for a solid training plan that includes the right weekly mileage and strength training. Longer races require even more preparation time.

Make sure the terrain is beginner-friendly. Opt for marked routes with aid stations. For your first time, we recommend a local race, as a familiar environment reduces stress. If possible, arrive a day early to avoid race-day travel, and to enjoy a preview of the course.

When you're just starting out with racing, your goals should be realistic and not too strict. Most runners have at least one goal time in mind at the start line, and that’s a great motivator—but it shouldn’t be the only one.

Set small goals too: like finishing with a smile, soaking in the scenery, and enjoying the experience of the race.

Once you’ve chosen your race and set your goals, you can start planning your training. Doing trail-specific workouts two to three times a week is key to effective preparation. Gradually train on different types of terrain to adjust your pace and build endurance. Start with gravel roads, forest trails, meadows, and eventually progress to muddy and rocky terrain.

Include strength training at least once or twice a week. This will improve your running stride, posture, balance, and help prevent injuries. If you’re not experienced in planning this type of training, consider working with someone more experienced. Running groups are also a great way to train, share knowledge, and make new running friends.

Don't rush. One of the great things about trail running is that you don’t have to worry about speed—especially in your early racing days.

Running on trails is very different from running on flat surfaces. Constantly checking your watch isn’t necessary—you’ll miss all the beautiful views around you. 😉

Remember: hills are hard for everyone—they never get easier, you just get stronger and faster. Even elite runners hike uphill. Focus on putting one foot in front of the other and look forward to the view at the top.

To be better prepared, check the course elevation profile on the race website. That way, you’ll know the length and vertical gain of each climb, which helps you tackle them more wisely. You can also find a similar hill nearby and practice walking or running up it several times during training.

You’ll need quality running shoes with suitable grip for trail surfaces. Always wear shoes you've already broken in to avoid blisters. Dress appropriately for the weather. For shorter and easier trails, road running shoes might be enough if you haven’t yet invested in trail shoes.

If you’re used to it, you can carry a running vest with extra water and a snack (gel or candy), especially on hot days. But for shorter races, it’s usually not necessary, as there are often enough aid stations. And don’t forget your phone—to capture the views and for emergencies.

Each race organizer also lists mandatory gear on the event website. For shorter trails, it’s usually just running shoes, proper clothing, and a collapsible silicone cup (since there are no plastic cups at aid stations). Once you move on to longer races, the list of required gear grows. It’s very important to follow these rules, especially because weather in higher elevations can change quickly.

Race websites usually list all aid stations and their distances from one another. Stations offer various snacks like cookies, energy bars, bananas, oranges, chips, bread with spreads, plus water and electrolyte drinks.

Most of the time, they’re spaced well enough that you won’t have a problem on shorter trails. Just in case, tuck some candy or a gel into your pocket.

The first rule of trail running is to leave no trace. Don’t drop wrappers or trash—whatever you bring, take it with you and toss it at the finish. Organizers work hard to keep the trails clean and natural for everyone.

Runners around you share a love for nature and running. Be kind and considerate. Trails are often narrow or slippery, so signal before passing and don’t put others—or yourself—at risk. Step aside if someone needs to pass, and offer help if someone is injured or in trouble.

Organizers may need to adjust the course or delay the start due to weather or safety concerns, especially in higher terrain. These changes are part of the challenge and adventure—embrace them.

Don’t forget to take a moment for yourself—to enjoy the views or chat with fellow runners and volunteers. Most of all, enjoy—you’ve earned it. 😉