Prepping for Your First 21K Trail Run: What You Need to Know

So, you've decided to take the plunge and sign up for your first 21K trail run. Smart move. Road running is great, but trail running? That's where the adventure really begins. Fresh air, technical terrain, elevation gains, and the sheer thrill of running through nature—nothing quite compares. But before you lace up your On Cloud running shoes and hit the trails, there are a few key things you need to know.

1. Choosing the Right Gear: More Than Just Shoes

Trail running demands a little more from your gear than your standard road race. Let's start with the most important part: your running shoes for running.

• Shoes:
  You wouldn't go hiking in flip-flops, so don't hit the trails in the wrong shoes. Trail shoes offer better grip, durability, and support to handle uneven surfaces. Something like the On Cloudsurfer Trail (available at Tifosi Sports) is an excellent choice for mixed terrain. If you want something with max comfort for longer distances, the On Cloudvista 2 (shop at Tifosi Sports) is built for smooth transitions and cloud-like cushioning. Running on clouds has never been easier.
• Apparel:
  Lightweight, moisture-wicking clothing is key. Trails can be unpredictable, so layering helps—think breathable tees and a light waterproof jacket. Available here.
• Hydration Pack or Handheld Bottle:
  Unlike road races, aid stations might be scarce. A hydration vest with easy-access storage for energy gels and snacks can be a lifesaver.

2. Training: Road vs. Trail Running

Your usual 10K tempo runs on the pavement aren't going to cut it. Trail running is a whole different beast. Here's what to tweak in your training:

• Increase Time on Feet:
  Trail running is slower than road running due to technical terrain and elevation changes. Instead of fixating on pace, focus on time spent running.
• Hill Training:
  Get comfortable with climbs. Find a hill and do repeats. Your quads will thank you later.
• Strength & Stability Work:
  Uneven terrain demands more from your core and stabilizers. Incorporate single-leg exercises, balance drills, and plyometrics.
• Long Slow Distance Runs:
  Weekend LSD runs (long slow distance) are key. Build up your endurance with runs on terrain similar to your racecourse.

3. Fueling Right: Nutrition Before, During & After

You wouldn't drive a car on an empty tank, so don't expect your body to perform without proper fuelling. Nutrition is just as crucial as training.

• Before:
  A carb-rich meal 2-3 hours before your run helps top up glycogen stores. Oatmeal with banana, toast with nut butter, or a smoothie with protein works well.
• During:
  Energy gels, chews, or dried fruit can help replenish carbs on the go. Aim for 30-60g of carbs per hour depending on effort level.
• After:
  Recovery starts as soon as you cross the finish line. A mix of protein and carbs within 30 minutes post-run helps repair muscles and restore energy. Chocolate milk, protein shakes, or a chicken-and-rice bowl are solid options.

4. Race Day Strategy: How to Survive & Thrive

Pacing is everything. A trail half-marathon isn't about chasing PBs—it's about running smart. Here's how to stay in control:

• Start Slow:
  The adrenaline of race day will tempt you to go out fast. Resist. Conserve energy for the climbs.
• Hike the Hills:
  Even elite trail runners power-hike steep sections. Save energy by walking the tough inclines.
• Run the Downs Smoothly:
  Let gravity do the work, but stay light on your feet to avoid trashing your quads.
• Fuel & Hydrate Regularly:
  Don't wait until you're thirsty or hungry. Stick to your fuelling plan.
• Enjoy the Views:
  Seriously. You signed up for this adventure, so take in the scenery.

5. The Right Mindset: Embrace the Chaos

Trail running throws curveballs—mud, unpredictable weather, surprise inclines. Your best strategy? Adapt and keep moving forward.

• Expect the Unexpected:
  Your shoes will get dirty, your legs will burn, and your heart rate will spike on steep climbs. That's part of the fun.
• Mental Grit Matters:
  There will be moments where you wonder why you signed up for this. Push through. The finish line feeling is worth it.
• Smile. No, really:
  Studies show that smiling while running can improve performance. Plus, it makes for better race photos.

You are ready, your first 21K trail run is going to challenge you in ways road running never has. But with the right gear (shop On Cloud running shoes at Tifosi Sports), a smart training plan, and a strong mindset, you're going to crush it. And who knows? Once you've tackled a half-marathon on the trails, you might just find yourself eyeing your first ultra.

Now, lace up those On shoes, hit the trails, and start prepping. That finish line isn't going to cross itself!