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)

• Shoes: On Cloudsurfer Trail and On Cloudvista 2 provide trail-ready grip and cushioning. Explore more at Tifosi Sports.
• Apparel: Breathable, moisture-wicking layers are best. Shop apparel here.
• Hydration: Trail races often lack frequent aid stations. Use a hydration vest or handheld bottle for energy gels and fluids.

2. Training Tips (Road vs. Trail Running)

• Time on Feet: Prioritise duration over pace on technical terrain.
• Hill Training: Include hill repeats to build climbing strength.
• Strength & Stability: Add balance drills and plyometrics to your routine.
• Long Slow Runs: Simulate race terrain for better endurance prep.

3. Fueling Right (Before, During & After)

• Before: Carb-rich meals like oats or smoothies 2–3 hours pre-run.
• During: 30–60g carbs/hour via gels, chews, or fruit.
• After: Combine protein and carbs within 30 minutes post-run.

4. Race Day Strategy (Survive & Thrive)

• Start Slow: Conserve energy early on.
• Hike the Hills: Save energy with strategic power hikes.
• Run Downhill Smart: Stay light and controlled.
• Fuel Consistently: Don’t wait until it’s too late to eat or drink.
• Enjoy It: Appreciate the journey and the views.

5. The Right Mindset (Embrace the Chaos)

• Expect the Unexpected: Weather, terrain, fatigue — adapt and move on.
• Mental Grit: Push through the tough moments.
• Smile: It actually helps with performance and mood.

Your first 21K trail run is a bold step, but with the right gear from Tifosi Sports, smart preparation, and a strong mindset, you’ll be more than ready. Let the adventure begin!