Training for trail running requires a combination of endurance, strength, and agility to handle the varied terrain and surface changes that come with off-road running. A solid foundation of aerobic fitness is essential, so gradually increasing distance on different surfaces will help build stamina. Incorporating hill workouts and interval training improves cardiovascular endurance and strengthens the muscles needed for climbs. Additionally, running on uneven terrain helps develop balance, coordination, and ankle stability, reducing the risk of injury. Cross-training activities like cycling, hiking, and strength training further enhance overall fitness and prepare the body for the demands of trail running.

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Beyond physical preparation, mental training and technical skills play a crucial role in trail running success. Learning how to pace yourself on ascents and descents, practicing efficient foot placement, and adapting to unpredictable trail conditions will improve performance and confidence on the trails. Training on different types of terrain - such as rocky paths, muddy trails, beaches and loose gravel - will help develop adaptability and prepare you for any challenge you may encounter. Additionally, focusing on hydration, nutrition, and recovery ensures sustained energy levels and reduces fatigue during longer runs. By combining endurance, strength, technique, and mental resilience, you can effectively train to take on any trail with confidence and enjoyment.

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To help you on your journey to the LAKES we have partnered with RAINEY PERFORMANCE COACHING. Jono from RPC has created a training program that will get you to the Hawks Nest start line ready to take on the trails.

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Rainey Performance Coaching is for people of all abilities and all levels of fitness. Jonathon (Jono) Rainey is a Sport Scientist with a Masters in High Performance Sport.  He is an accredited AusTriathlon Professional Coach having coached Professionally full-time since 2014, and racing since 1984. He has extensive knowledge and experience in helping athletes from beginner through to Ironman triathlon level and other endurance events. Jono’s positive attitude and encouraging approach helps others to achieve goals and improve their performances. Jono is an active participant in triathlons, running events and trail running.  He understands the current racing environment with relevant racing & coaching experience using Bike Power meters, Run Power Meters & Heart rate monitors.

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​Download the free 18 week training program - there is a plan for the 30k, 50k and 100k course - and then adjust it to suit your goals and commitments. If you are doing the 12 scale down the 30k training program and if you are racing the 70k course follow the 100k plan. The most important parts of your training are consistency, variety and balance + get a little comfortable with being uncomfortable - this is the secret sauce to trail running. 

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If you have any questions or want to take your training to the next level reach out to Jono and have a chat - he is a great guy.

 

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