May is the golden time for trail running events. Whether it is the new green forest trails in the southern mountains or the magnificent sky roads in the northern plateaus, countless trail runners have entered the state of preparation, facing the morning breeze in late spring and early summer, shuttling through valleys and forests, sweating and tempering their will. Trail running in this season is not only a competition of physical fitness, but also a deep challenge of dialogue with nature and competition with oneself.
For runners, May events often have the following characteristics:
● Rich track changes: the spring snow is not completely covered and the early rain in summer is intertwined, and the track may contain dry sand, muddy trails and slippery stones at the same time;
● Complex and changeable climate: the temperature rises rapidly during the day, but it may drop sharply at night or on the top of the mountain, testing the runner's ability to adapt to the equipment;
● Intensive schedule: from short-distance scenic races to 50KM or even 100KM challenge races, there are rich choices, which also means higher preparation requirements.
So, in this context, how to prepare for the trail running events in May scientifically and efficiently? It is far from enough to rely on "hard running volume". It also requires systematic training logic, practical equipment adaptation and physical and mental regulation before the competition.

Scientific training plan: improve ability in stages
The success of a trail running event is not only a contest of physical fitness, but also a reasonable allocation of systematic training and recovery cycles. Especially for the May event, trail runners should start systematic training at least 8 to 12 weeks in advance. According to the characteristics of the event distance, climbing volume and altitude, the training cycle is divided into 3 stages: basic stage, strengthening stage, and reduction adjustment stage.
Phase I: Basic stage (weeks 1 to 4)
Goal: Lay a good foundation for physical fitness and gradually adapt to the trail rhythm
The focus of this stage is to recover the state after winter training and establish an aerobic endurance foundation. It is not advisable to pursue high intensity in the early stage, and stable training frequency + trail adaptive training should be the main focus.
● Running frequency recommendation: 3~4 times a week, with the cumulative running volume accounting for 60%~70% of the target weekly running volume
● Training focus:
       1 medium-distance trail run (10~15KM), focusing on feeling the terrain changes
       1 rhythm jogging (Zone 2 heart rate), building aerobic foundation
       1 slope training: find a small hill to run repeatedly to improve muscle strength and cardiopulmonary tolerance (e.g. 23 times × 58 minutes uphill)
Assistance: 1 core training or freehand weight training per week to strengthen the gluteal muscles, thighs, and calf muscles
● Practical advice: At this stage, it is recommended to start training with the equipment you will wear on the day of the competition.
For example: Haimont trail running vest pack (5L) with two empty soft flasks and a small amount of supplies to adapt to the feeling of weighted running in advance.

Phase II: Strengthening phase (weeks 5-8)
Goal: Improve climbing ability, enhance lactic acid tolerance, and train sense of rhythm
This phase is the core and breakthrough period of training. It is necessary to add high-intensity and simulated combat training modules while ensuring recovery.
● Running frequency recommendation: 4-5 times a week, the running volume can be increased to 80%-90% of the target race
● Training focus:
      1 long-distance trail training per week (gradually increase to close to 80% of the race distance, for example: those preparing for a 50KM race should train to 35-40KM)
      1 interval/climbing training per week:
            ■ 68 sets of uphill sprints (30 seconds 1 minute)
            ■ Or perform a middle-distance trail run with a climb of more than 1,000 meters (15-20KM)
    1 rhythm run/lactate threshold run per week (5-10KM, keep close to the race pace)
Add equipment adaptation training: simulate the complete supply process, trekking pole opening and closing training, night running adaptation, etc.
● Practical suggestions:
      In long-distance training, be sure to simulate the race supply plan (such as taking energy gels and electrolyte tablets every 30-45 minutes)
      Use Haimont 8L trail running backpack for full training, including soft flasks, energy supply, trekking poles, etc.
      It is recommended to try Haimont carbon fiber trekking poles for uphill rhythm training to reduce the burden on the lower limbs
Phase III: Reduction and adjustment phase (week 9-10/2 weeks before the race)
Goal: Restore physical condition, maintain rhythm, and avoid excessive fatigue
Two weeks before the race, the reduction phase begins. The training in this phase no longer pursues intensity and breakthroughs, but aims to restore, adjust, and activate the state.
● Training content arrangement suggestions:
        The overall running volume is reduced by 30%-50%, but the frequency is maintained (such as 34 short runs per week)
        Arrange a rhythm activation run once a week (such as a 5KM pace run)
        Conduct a simulation race (15-20KM), wear a full set of competition equipment, and test the supply process and equipment response
        Increase sleep and nutrition supply, and reduce cross-training load (such as strength and mountaineering training)
● Practical suggestions:
       Conduct 1-2 night training to adapt to the possible night running needs of the competition (it is recommended to use Haimont night running quick-drying T-shirt + headlamp combination)
       Start to reduce the training volume 3 days before the competition, and only do short-distance warm-up runs and light stretching
       Conduct a comprehensive equipment inspection: Is the backpack suitable? Is the trekking pole handy? Is the energy gel palatable?

Equipment preparation: Let the body focus on running, and the equipment does not fall off
The charm of trail running lies in "unpredictability" - the terrain changes dramatically, the climate is changeable, and the supply points are sparse. This requires the equipment to achieve three points: lightweight, stable, and strong adaptability. In a race, as long as the equipment "falls off once", such as the backpack jumping, the energy gel is difficult to take, and the clothes are not breathable, it is enough to ruin the rhythm of the whole game.
In order to let the body focus on running, the equipment needs to "work with your body".
Trail running backpack: lightweight + stable fit = peace of mind throughout the race
Trail running backpacks are the most core equipment. Not only must they hold water, food, and windbreakers, but they must also meet the needs of quick access and quick release, and no shaking when carrying weight.
Selection suggestions:
●Capacity selection:
      20K~30K events: 5L trail vest packs are enough, the focus is on lightness and close fit;
      50K and above events: It is recommended to use vest packs of 8L or more, which can hold more supplies, clothing, and first aid equipment.
●Functional reference:
       The carrying system uses highly elastic and breathable materials, which fits the body to reduce shaking
       The front chest is equipped with a soft water bottle storage area and an energy gel quick-access bag
       The back is recommended to be separated, so that clothes/first aid/empty water bags are in their respective places
Practical recommendation:
Haimont lightweight trail running backpack series (5L/8L), equipped with a high-elastic support structure, Y-shaped stable buckle design and multi-point adjustment system, is suitable for runners of different body shapes to carry for a long time. In actual combat, it is equipped with a 500ml soft water bottle + energy gel + windbreaker + emergency blanket, which does not shake when loaded and is easy to take and put, truly achieving "invisible backpack".

Clothing selection: quick-drying and breathable + environmental adaptation
In trail running, clothing is not only about comfort, but also about body temperature management and safety. Especially in May, the temperature is high during the day, but the mountain top may be cold, so clothing needs to meet the dual tasks of quick perspiration and thermal insulation.
Top selection suggestions:
●First choice: quick-drying and breathable T-shirt (mesh structure) to avoid sweat retention and cooling
●With night running reflective design to ensure visibility in low-light conditions
Jacket selection suggestions:
●Windproof and lightweight windbreaker/jacket (≤150g): can be stored in a backpack, for emergency use on the top of the mountain/in the rain
●The material has a certain degree of water repellency and moisture permeability (recommended ≥5000mm waterproof level)
Practical recommendation:
●Haimont quick-drying T-shirt series, using CoolDry™ technology fabric, has extremely fast perspiration and UV resistance, suitable for high-intensity exercise in spring and summer.
●Night running reflective design to improve safety factor in low-light mountain trails.

Shoe and sock system: toe protection, grip, anti-slip, no sprains and blisters
Feet are the most critical "tool" for trail runners. A pair of suitable trail running shoes should have the following three characteristics:
Trail running shoe selection suggestions:
●Moderate midsole cushioning, fast forefoot response, adapt to undulating terrain
●Strong grip on the sole (Vibram or deep-tooth rubber sole is recommended)
●Good wrapping of the upper and drainage hole design
Sock selection suggestions:
●Double-layer or shock-absorbing socks: reduce friction between toes and sole pressure
●Fast perspiration material (such as CoolMax® fiber) to effectively prevent blisters

Trekking poles: liberate the lower limbs, especially suitable for climbing events over 500m
In competitions with large climbing volumes, the reasonable use of trekking poles can effectively share lower limb muscle fatigue, protect the knees, and improve the sense of uphill rhythm.
Recommendations for choosing trekking poles:
●Lightweight material (carbon fiber/aluminum alloy) + three-section foldable structure, easy to carry
●Ergonomic handle, comfortable grip without slipping
●Field training should be carried out before use to adapt to the rhythm of uphill and downhill
Recommendation for actual combat:
Haimont carbon fiber folding trekking pole, weighing only 190g, with quick-open structure and non-slip EVA foam handle. Combined with the side insertion design of the 8L backpack, it can be stored and pulled out within 5 seconds, suitable for mountain events over 50K.

Other details and equipment: small things, life-saving at critical moments

Get ready for race day
Many runners fail to achieve their goals after long-term training due to negligence before the race. In fact, the pre-race preparation period of trail running is more important than any training. Starting from a week before the race, you need to plan your diet, training, work and rest, psychological adjustment and equipment inspection like a professional athlete to avoid accidents at the last minute.
One week before the competition: systematic reduction, rhythm maintenance
●Training arrangements:
Gradual reduction: reduce running volume by 30%--50%, but maintain running frequency (such as 3--4 short runs per week)
      Maintain a sense of rhythm: arrange a rhythm run/pace run every 12 days
      Increase stretching and myofascial relaxation to relieve lactic acid accumulation
●Equipment drill:
      Wear complete competition equipment (including backpack, water bottle, energy gel, trekking pole) for a 15~20KM simulation training to test the backpack load, energy supply convenience, and trekking pole storage efficiency
      Confirm that the shoes and socks do not rub the feet, and the clothes fit comfortably
●Dietary adjustments:
Increase the intake of complex carbon water (such as brown rice, sweet potatoes, whole wheat bread) to reserve liver glycogen for the later stage
    Maintain a high level of drinking habits, consume 2000~2500ml of water per day, and replenish electrolytes moderately
3 days before the game: replenish sugar + replenish water + fully relax
●Carbohydrate reserve (Carbo-loading):
Enter the "carbohydrate loading period" three days before the game, and the daily staple food accounts for 60%~70% of the diet
       Recommended foods: pasta, rice, oatmeal, bananas, honey, avoid excessive fiber to prevent gastrointestinal burden
●Water and electrolyte adjustment:
Continue to consume enough water + light salt water to avoid dehydration
        If the weather is hot or humid, you can use electrolyte tablets/effervescent tablets
●Sleep management:
      Ensure ≥7.5 hours of sleep per day
      It's okay if you don't sleep well the night before the game, the key is to sleep well in the first 2 days!
     1 day before the race: streamline activities + equipment inspection
●Training arrangements:
     Only one 2~3KM easy warm-up run + stretching
     Focus on "activation state + maintaining muscle sensitivity" to avoid stimulating training
●Psychological preparation:
     Review the track information, climbing map, weather forecast
     Develop a "main rhythm + backup rhythm + supply point plan"
     Give yourself a positive psychological hint: "You are ready, just enjoy today."
     Equipment confirmation list (printing recommended):

On the day of the race: Take it easy, rhythm is king
●2~3 hours before the start:
Eat a familiar breakfast of carbohydrates + a small amount of protein (such as bread + eggs + bananas)
       Don’t eat new foods! Avoid gastrointestinal fluctuations
       Pack your equipment and apply Vaseline in advance (toes/thighs/backpack contact points)
●30 minutes before the start:
Warm up slightly (jogging + high leg lifts + dynamic stretching) to wake up your nerves
       Check if the backpack, water, and gel are ready
       Take 3 deep breaths and focus on the "first stage goal" (such as the first 10KM pace control)

●Strategies during the race:
Maintain the "training rhythm": don't let the collective atmosphere mess up the pace
      Remember the supply plan: take energy gel/salt every 30 to 45 minutes
      Use the Haimont backpack front bag/zipper compartment to quickly take out gel/salt pills
       Use trekking poles to reduce the load when going uphill, and slow down to reduce the impact when going downhill
       If you feel dizzy/bloated/cramp, stop, drink water, take a deep breath, and rest on the side if necessary

Emergency plan: What to do when an accident happens is the most important
Dealing with emergencies:

Trail running is more than just a race, it is a way of life - challenge your body's limits, feel the pulse of nature, and say to yourself: "I can do it."
Haimont is always with you on this journey to the top of the mountain. We believe that the real good equipment is not to make you feel its presence, but to let you focus on every moment ahead.
May you run firmly and freely in this May event, and run out the person you want to be. Haimont is always with you.