By Catherine Lallemand, running champion, personal trainer
Trail running, at a level that goes beyond a simple nature walk, requires many qualities:
Quality #1: Endurance
Undoubtedly, this is the foundation. As in many athletics disciplines, the main work will have to be done in endurance and the hourly volume of training is often a determining factor in the progression of this quality. The weekly long outing is an essential meeting to create a habit of "enduring". Outings in active, fundamental endurance, all means are good and all outings are productive.
Quality #2: The mind
Trail running is a demanding discipline in every way. After a few hours of running, many runners say that their mind takes over when their legs scream "STOP!" The length of the races, as well as the elevation gain, really give mental strength a singular importance. Never giving up, pushing yourself, and having a strong will are all leitmotifs that many high-level trail runners claim.
Quality #3: Desire
Essential! Whether it's for training on outings that hurt your thighs or on races where all the indicators (muscular, cardiac, respiratory) are in the red... It's therefore essential to develop a strong desire to "bite into it". And keep in mind that the beauty of the landscapes, the pleasure of going out in nature with your playmates and the fact of living a successful and advanced personal adventure are worth the pain.
Quality #4: Muscular versatility
Many muscular qualities are required to get used to running on all kinds of slopes. Starting with the climb where the race is more focused on pushing and where you need to have good power and above all a good ability to use it and modulate it according to the slope of the ground. In the descent, it is this time the ability to absorb shocks that will be decisive to be able to continue in good conditions the rest of the race. Finally and obviously, basic speed qualities on the flat are essential. They will allow you to restart easily and save your strength for future slopes.
Quality #5: Agility
Due to the types of terrain encountered, agility is an element to work on – if you do not naturally possess this quality. It will allow you to save time and energy on "foot placement" on climbs and on the flat. But it will be particularly valuable to you on descents where anticipation of the terrain and surface and the ability to move forward frequently with relevant supports will save you precious time. Some trails are won on descents, you should know that! Personally, it is a quality that I have developed over time by working on descents on very technical ground. Long-term work but which is bearing fruit today and which I am now having a blast in!
Quality #6: Organization
Again, this is a quality that I have developed over time because you have to admit that trail running requires a certain amount of organization and thought if you really want to be efficient. The preparation of refreshment stations must be timed before the race to avoid any unpleasant surprises on the day. The choice of equipment to use can also be of decisive importance. Poles or not depending on the event, good choice of clothing depending on the weather conditions, good choice of hydration system or headlamp to face the night and good race strategy. So many elements that require "thought". Running a trail is also done with the head.
Quality #7: The Green Touch
There's no politics in this slogan, but simply a desire on the part of the trail runners to defend the nature they cross. We borrow the animals' favorite woods and paths; the minimum, in my opinion, is to leave them in the same state as we crossed them. No utopian impulse either, but simply respect! The organizers are fully aware of this, and many provide a waste bag at the start of their race to attach to the belt of the bottle cage or water bag. Personally, I get rid of my waste at each aid station. Everyone has their own strategy, but one goal for all: zero waste left in nature!
Quality #9: Brotherhood
Here again, no political slogan, but the desire to promote what we can call "the trail spirit". Sharing experiences before the race to better anticipate the difficulties of the event. Support during the race in difficulties or empty passages. The trail runner must also help his neighbor if he is in danger (it is stipulated in the regulations!). Very often a fraternal exchange post-trail is also organized around large tables. Point to improve and put forward by the organizers: reduce the carbon impact by promoting carpooling to come to the events.
Quality #10: A sense of improvisation
In trail running, sometimes, nothing goes as planned! A missed or insufficient refueling, a water bladder that bursts, a marking error, a headlamp that goes out in the night, disastrous weather conditions... And sometimes you have to have a strong will. In these cases, the sense of improvisation and all the experiences are good to take. Taking a detour to refill in a river, anticipating a route error, playing with the clothes you have at hand to progress in good conditions... Some are masters in the art of improvisation. For example, I used my skiing skills on an ultra-slippery and steep descent two weeks ago during a mountain race. I came out unscathed despite a few scares. And happy with myself!
Quality #11: Yours!
We all have a reason to run, to push ourselves and to practice this wonderful discipline that brings together all types of runners and body types. Everyone has their own little something that makes them move forward, their own little character trait or their own unique clothing style: so, whatever your strengths and weaknesses, cultivate your own "trail spirit"! Let go on the descents, push yourself on the climbs or roll on the flat with your buff on your head or your peaked cap. Take pleasure where it is and when you have developed all these points it will be everywhere!
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Find Catherine on Instagram (@c.coaching.run) and on the website c-coaching.run.
