If running shoes, a vest pack, and supplies are the "hardware" of trail running, then training and adaptability are the "software" that support your ability to conquer the trail truly.

On Reddit, many new runners, after mastering the equipment and supplies, often ask two key questions: "How should I train to become a true trail runner?" and "What should I do if I encounter extreme weather on race day?"

These questions may seem advanced, but they are actually the "second stage challenge" every runner must face.

In this article, we will delve into:

• How to systematically train to acclimate your body and mind to the rhythm of the mountains;
• And how to calmly navigate extreme conditions like heavy rain, extreme heat, and freezing temperatures to ensure safety and a successful finish.

Q4: How can I effectively train for trail running? What are some unique training methods?

The essence of trail running training isn't just about "running far" or "running fast." It's about enabling your body and mind to maintain rhythm and control in uncertain terrain. This means training must be more systematic and comprehensive—not only improving cardiorespiratory endurance, but also strengthening lower-body strength, terrain responsiveness, tempo transitions, and mental toughness.

Training Cycle: Establishing a Systematic Structure

Trail running training is typically divided into three phases, each with a different focus:

Training Plan Overview

Recommendations:

• Beginners can adopt a 12–16-week training plan.
• Include a "recovery" week every 3–4 weeks, reducing your workload by 20–30%.
• Maintain a training frequency of 4–6 times per week, adjusting based on individual recovery capacity.

Aerobic Endurance: The "Foundation" of Trail Running

Trail running involves high-intensity fluctuations and long durations, and the aerobic system is the foundation of all performance.

• Long Slow Distance (LSD):
  • Once per week, lasting 2–4 hours.
  • Maintain a pace of 65–75% of your maximum heart rate.
  • The goal is to teach the body to efficiently use fat as a fuel source.
  • Recommended terrain: Rolling dirt roads, forest trails, and mountain parks.
• Hill Endurance:
  • Choose a hilly trail with a 400–600m ascent, running for 60–90 minutes continuously.
  • Simulate the physical demands of a long-distance race.

Key points: Aerobic training is not synonymous with "slow", but rather allows the body to build up the ability to "sustained output". Many beginners run too fast, which makes the training superficial.

The "alternating uphill and downhill" in trail running places much higher demands on the body than flat ground running.

To avoid being dragged down by the climbs and having your legs broken down by the downhills during the competition, you must train specifically for these two parts.

Climbing training

• Arrange 1-2 times a week, with a recommended slope of 8-15%.
• Method 1: Hill repeat running
  • Climb for 10-15 minutes each time × 4-6 sets.
  • Maintain a steady rhythm when climbing uphill, do not chase speed.
  • Jog downhill to recover.
• Method 2: Climbing with trekking poles (training with poles)
  • Simulate the uphill rhythm in the competition.
  • Pay attention to the stability of the pole fulcrum and the coordination of the cadence.

Downhill training

• Downhill is the part where beginners are most likely to get injured (especially excessive vibration of the quadriceps).
• Training Key Points:
  • Small strides with a fast cadence.
  • Keep your center of gravity slightly forward, with your feet positioned underneath your body.
  • Look 3–5 meters ahead to anticipate the terrain.
• Practice Suggestions:
  • Choose a gentle slope with a gradient of 5–8%.
  • Run for 3–4 sets of 6–10 minutes each session.
  • Initially, focus on control and stability, then gradually increase your speed.

Alternating Uphill and Downhill: Stability is key to efficiency and safety

The "uphill and downhill" movement in trail running places far greater demands on the body than running on flat ground.

When running uphill, your heart rate rises rapidly, placing a greater strain on your leg muscles; while when running downhill, your muscles face the impact of eccentric contraction.

Many novice runners' mistakes aren't due to physical fitness, but rather to equipment control—pack sway, unstable center of gravity, and disrupted breathing—all of which can exacerbate fatigue.

Therefore, a well-fitting and stable trail running vest is crucial to a runner's ability to maintain a "flowing" rhythm in the mountains. For example, the Haimont Running Hydration Vest pack, with its multi-point adjustment system and high-stretch fit, stays securely in place during uphill and downhill runs, preventing weighted movements from disrupting your stride. Its water-repellent fabric remains lightweight and breathable even in sweat and rain, allowing runners to focus on their breathing and rhythm, rather than the bag's contents.

On ascents, the Haimont vest's chest pockets for water bottles and energy gels allow for seamless access. On descents, its back-fitting design effectively distributes swaying inertia, reducing shoulder and back impact and allowing the body to more naturally adapt to the gradient.

For trail runners, stability isn't just a guarantee of speed; it's also essential for safety.

A lightweight, stable, and water-repellent vest is your secret weapon for staying centered while navigating the mountain's rhythm.

Strength and core training: the "invisible armor" that supports the body

Trail running is not a pure endurance sport. It tests the body's support and shock resistance in complex terrain.

Lower limb strength

• Recommended exercises: squats, lunges, step-ups, and single-leg deadlifts.
• Training frequency: 2-3 times a week, 40-60 minutes each time;
• Focus: Strengthen the quadriceps, gluteus maximus, and calf muscles.

Core stability

• Recommended exercises: plank support, side support, mountain running, glute bridge, dead bug.
• Purpose: Maintain pelvis and upper body stability when going up and down hills to reduce energy waste.

Upper limb and back strength

Trail runners often carry water bags, supplies, jackets, and other equipment, so upper body load endurance is also critical.

Push-ups, pull-ups, weighted rowing, and other exercises can be added.

Training Tips:

• After each trail run, schedule 15-20 minutes for strength training.
• Long-term persistence can significantly reduce the risk of knee and ankle injuries.
• Technical Runs and Tempo Runs: Let your body adapt to the "real track".

Technical Runs

• Choose complex terrain such as tree roots, rocks, and gravel.
• Maintain a moderate tempo (75-80% of your maximum heart rate).
• Focus on foot placement, ankle flexibility, and terrain judgment.
• You can add "night running exercises" to improve your route perception in dark environments.

Tempo Runs

• Once a week, for 30-40 minutes.
• Keep the intensity at 80-85% of your maximum heart rate.
• Goal: Increase your lactate threshold so that you can maintain your speed in the second half of the race.

Interval training

• Incorporate interval training within 6 weeks before the race, once a week.
• Example: 800 meters × 6 sets (alternating fast and slow);
• Improve explosive power and recovery speed.

Recovery and trail running training

Recovery in trail running is more important than road running because mountain training causes greater muscle damage.

• Recovery run: 30–45 minutes of easy jogging with a heart rate controlled at 60–65%.
• Cross-training:
  • Cycling, swimming, mountain climbing, and yoga are all possible.
  • Maintain cardiopulmonary stimulation while reducing impact load.
• Massage and stretching: Use a foam roller to relax the quadriceps, gluteal muscles, and calves.
• Sleep and nutrition:
  • Ensure 7–8 hours of sleep per day.
  • Consume carbohydrates and protein within 30 minutes after training.

Recovery formula:

• Training brings stimulation, recovery brings progress.
• Without adequate recovery, no matter how much training you do, it will only become a burden.

Mental and Strategic Training

Trail running is not only a test of physical fitness, but also a test of mental endurance and decision-making ability.

• Long-term solo training: Learn to coexist with solitude and maintain a sense of rhythm.
• Difficult situation simulation: Intentionally create "hypoglycemia" or "fatigue climbing" scenarios during training to learn how to adjust fueling and pacing.
• Pre-race visualization: Simulate the course route, climbing distribution, and supply point planning to build "body memory" in advance.

Professional runner's advice:

"Trail running training not only makes you stronger, but also teaches you how to think through fatigue and stay calm in chaos."

Q5: What should I do if I encounter extreme weather during a trail run?

The most unpredictable thing about trail running is not your pace, but the weather.

From scorching valleys to early-morning snowstorms in the mountains, extreme weather is a test every trail runner will sooner or later face. It not only tests physical fitness, but also tests preparation, judgment, and composure. On Reddit's r/trailrunning, many beginners' "help" posts often stem from weather changes:

"I collapsed during a run in heavy rain. My shoes are soaked with water, and my feet are now blistered. What should I do?"

"I drank 3 liters of water in the heat and still have cramps. Is it because I'm low on electrolytes?"

"The temperature dropped to 0 degrees Celsius at night, and I started shaking. I almost couldn't make it." These aren't isolated cases. Below, we'll systematically break down strategies for dealing with four common extreme weather conditions.

Extremely hot stages: Run slower, get up earlier, and apply sun protection thoroughly

Risk Identification

• When temperatures exceed 28°C and humidity is high, the risk of dehydration increases significantly.
• If your body temperature exceeds 39°C, you may experience signs of heat stroke (dizziness, nausea, and burning skin).

Gear

• Clothing: Lightweight, quick-drying, and odor-resistant functional clothing is crucial. For example, the Haimont Mountain Wind Trail T-Shirt uses a highly breathable fabric structure and anti-odor technology. Even when running at high intensity in hot and humid sections of the race, it can keep the body dry and avoid the friction discomfort caused by damp clothing.
• Head Protection: Sun hat, headscarf, or ice towel (soak it in water and wrap it around your neck to dissipate heat).
• Hydration System: Wet your head and wrap two soft water bottles (in the front pocket) and electrolyte tablets or salt pills.
• Practical Strategies
• Hydration Rhythm: Drink water in small sips every 15–20 minutes, rather than waiting until you're thirsty.
• Energy Strategy: Choose energy gels or chewable blocks that contain electrolytes, avoiding products high in sugar.
• Cooling Methods: Wet your headscarf, put ice cubes in your hat, and pour water at aid stations.
• Pace Strategy: Reduce your running pace by 10–15% when running in hot conditions to conserve energy and prevent overheating.

Tip:

"Don't push yourself to the extremes of heat. It's better to sacrifice your performance than to lose your mind."

If you experience persistent dizziness, chills, or confusion, stop immediately, cool down, and seek medical attention.

Heavy rain and slippery terrain: Stability is paramount; anti-slip and waterproofing are equally important

Turbulent mountain rainstorms often come suddenly, and muddy roads and slippery rocks can easily cause falls or missteps. During these times, runners must remember one word: stability.

• Adjust your stride and cadence: Shorten your stride, reduce your downhill speed, and keep your center of gravity directly under your body. Avoid sudden stops or lateral force when encountering muddy terrain.
• Make good use of trekking poles: In slippery conditions, trekking poles are almost an effective "third leg." For example, Haimont ultra-light carbon aluminum trekking poles, made from a hybrid structure of carbon fiber and aluminum alloy, combine strength and lightness, providing stable support in heavy rain and rocky terrain, helping runners maintain balance and share the impact of the descent.
• During long-distance trail races, especially in rainy conditions, trekking poles not only reduce pressure on your knees but also provide a safe and slip-resistant surface when wading, crossing bridges, and descending steep slopes. Prioritize both waterproofing and insulation: When soaked in rain, your body loses heat easily. It's recommended to choose a lightweight, windproof, quick-drying top (such as the Haimont Mountain Wind Trail T-Shirt) to help block out cold wind and maintain a stable body temperature.
• Quickly adjust to supply points: In heavy rain, the temperature at supply stations can vary significantly.

When refueling, avoid the wind and rain as much as possible to prevent a sudden drop in body temperature.

Drenching rain tests not only speed but also judgment and composure. A truly mature trail runner must master the use of equipment—from non-slip soles and trekking poles to lightweight windbreakers—to maintain stability and safety in the elements.

Practical Strategies

• Adjust your stride: Shorten your stride, plant your feet firmly, and lean slightly forward to maintain your center of gravity.
• Use trekking poles for balance, especially when descending. Don't focus on straight-line speed; use dry areas in the woods to avoid standing water.
• If your shoes are completely soaked with water, changing your socks during the race can effectively prevent blisters.

During cold or nighttime races: Core warmth is paramount, and energy is the source of heat

Risk Identification

• When temperatures drop below 5°C and winds are strong, heat loss accelerates.
• A drop in body temperature at night combined with hunger can easily lead to mild hypothermia (shivering, weakness, and slowed speech).

Gear Preparation

• Layering System:
  • Base layer: Quick-drying base layer (moisture-wicking)
  • Mid layer: Light insulation layer (fleece or down)
  • Outer layer: Windproof and waterproof jacket (with hood)
• Small items: Hat, neck warmer, gloves, spare socks
• Insulation: Emergency thermal blanket (mandatory equipment for the race).

Practical Response

• Maintain caloric intake: Consume 200–300 kcal per hour (energy gels, nuts, peanut butter).
• Wear multiple layers in windy areas or at high altitudes, and avoid prolonged periods.
• If you start to shiver or experience numbness in your fingers, immediately add more layers and quickly refuel.
• At night, you can place a heat pack around your waist or back to help keep warm.

Thunderstorms, heavy fog, and strong winds: Survival is the priority; finishing the race is secondary

Risk Identification

• Lightning is one of the most dangerous weather conditions in alpine races.
• Fog and strong winds can often cause disorientation and falls.

Equipment

• Emergency equipment: Whistle, headlamp (fully charged + spare batteries), reflective clothing.
• Location tracking device: GPS watch + offline map of the race route (downloaded in offline mode).
• Protection: Windproof hat, goggles, waterproof outer layer.

Practical Response

• During a thunderstorm, quickly descend to a lower location. Do not stop on ridges, under trees, or in open areas.
• Keep trekking poles and metal bottles away from your body. In heavy fog: Follow the course markings, do not blindly follow others, and maintain calm judgment.
• In strong winds: Lean forward slightly, maintain a low center of gravity, and adjust the tightness of your backpack straps to prevent swaying.
• If the risk of hypothermia increases, stop immediately in a safe spot, wrap yourself in a thermal blanket, and wait for medical attention.

Tips from Experience

"Finishing the race always comes after safety."

Even if you withdraw from a race, it's more rewarding than being found by a rescue team.

Trail running is more than just "running," it's a journey of coexistence with nature.

From running shoes to vest packs, from fueling schedules to weathering the elements—the initial confusions of trail runners are actually part of every runner's journey of growth.

Gear helps you go further, fuel helps you run more steadily, but training and adaptability are the hallmarks of true maturity on the trail. Trail running isn't simply about speed and placing; it's more of a dialogue with nature and yourself.

You'll learn to remain calm in the heat, steady in the rain, and persevere in the cold of night. Every climb and turn tests both your mind and body. Whether you're a newbie asking questions on Reddit or a runner preparing for your first 50km race, remember:

Preparation isn't a burden that restricts your freedom; it's the confidence that allows you to truly run freely into the mountains. In every training session and race, Haimont aims to help you shift your focus from "coping with the environment" to "feeling the trail" with lightweight equipment, reliable protection, and professional design.

Because the most beautiful scenery is always found on the journey where you never give up.