Trail running season is a demanding adventure, both physically and mentally. Whether you're aiming for a short trail, an intermediate distance, or an ultra-trail, preparing for your season is essential to achieving your goals, preventing injuries, and fully enjoying each race . In this article, we'll guide you step by step for optimal preparation.

1. Define your goals: the key to lasting motivation 🎯

Set realistic and progressive goals. That's it!

Season planning

Before planning your season, take the time to assess your current level. Ask yourself the right questions:

• How many kilometers or elevation gain are you able to cover today?

• What types of races motivate you the most (trail running, mountain, desert, competition)?

Goals should be both ambitious and achievable. For example:

• If you are a beginner , aim for trails of 10 to 20 km maximum.

• If you are experienced , you can aim for and plan a long distance trail or an ultra.

Organize your shopping calendar.

It is important to structure your season around three types of events:

1. Preparation races : these are used to test your equipment and your fitness (March to May, for example).

2. Main races: Choose one or two key events where you want to excel.

3. Fun shopping: it allows you to vary your experiences without pressure.

Also plan rest periods after your major goals to avoid overtraining and injury.

2. Build a solid training plan 💪

The key: progressiveness & adaptation

One rule to rule them all: " Your body adapts to the extent that you do not exceed its capacity to adapt."
This fundamental rule is the basis of everything and keep in mind that 90% of injuries come from a problem of adaptation and therefore of progression. A word to the wise ;-)

Vary the types of sessions

A good training plan combines several types of outings to maximize your performance:

• Basic endurance: long, low-intensity outings to develop your cardio-respiratory capacities.

• Hill work: climb and descend regularly to strengthen your legs and accustom your body to uneven terrain.

• Interval training: short, intense efforts to improve your speed and VO2 max.

• Muscle strengthening: Incorporate core exercises, squats, or lunges to prevent injuries. Don't neglect recovery to stay in good shape!

Frequency of training

Divide your preparation into cycles :

• Basic phase (winter) : work on endurance and technique.

• Specific phase (spring) : increase the intensity and simulate your races.

• Active rest phase (before the main race ): reduce the volume to arrive fresh and motivated.

3. Choose your equipment carefully: comfort above all 👟

The choice of your equipment is crucial for your performance and safety on the trail.

Trail running shoes

• Select models suited to your terrain type (rocky, muddy, mixed).

• Test your shoes on several runs before a race to avoid any surprises. Depending on the terrain, a road shoe or a trail shoe will not respond the same way or provide the same comfort. Avoid new shoes !

Clothing and accessories

• Choose technical and breathable clothing to wick away perspiration .

• A waterproof jacket is essential for unpredictable weather conditions.

• Trail poles can be useful on technical trails.

Hydration and nutrition bag

A good hydration pack should be lightweight and practical, with pockets for easy access to your nutrition.

👉 COOKNRUN energy bars are perfect for maintaining your energy throughout your workout, with natural ingredients like dried fruits and nuts.

4. Optimize your nutrition to perform 🍪

Before the effort: build up your reserves

A few days before a race, eat a diet rich in complex carbohydrates to replenish your glycogen stores:

• Rice, whole-wheat pasta, potatoes.

• Fruits and vegetables for vitamins and minerals.

On the morning of the race, choose a digestible breakfast:

• A hot drink, oatmeal, a banana and an energy bar.

During exercise: maintain energy

When trail running, it is crucial to consume regularly to avoid a drop in energy and fatigue:

• Alternate between gels, bars and energy drinks.

• Consume approximately 30 to 60g of carbohydrates per hour depending on the intensity of the exercise.

• 👉 Our energy bars provide you with the perfect blend of carbohydrates and protein for long-lasting efforts.

After exercise: promote recovery

As soon as you finish your run, give your body what it needs to regenerate:

• A protein -rich meal to repair muscles.

• Fruits and vegetables to restore vitamin and mineral balance.

• Our range of protein bars are rich in protein, essential for repairing and rebuilding muscles after exercise. They are perfect after a long workout or race , ideal for optimizing your recovery .

5. Take care of your mind to push your limits 🧠

Trail running is as much a mental sport as it is a physical one. Depending on your running profile, your years (or weeks) of experience, and your fitness...

Managing difficult times

During an ultra-trail or a demanding race, it's normal to experience moments of self-doubt. Adopt mental strategies to stay motivated:

• Break the distance into smaller steps.

• Set micro-goals (reaching the next supply point, for example).

Enjoy every moment

Trail running is also an opportunity to reconnect with nature and savor every moment, whether it's a spectacular panorama or the simple pleasure of running.

6. Test before you go: the essentials to avoid surprises ✋

Leave nothing to chance: test everything before your main race.

• Your equipment : shoes, bag, clothes.

• Your nutritional strategy : food, hydration.

• Your running pace : learn to manage your efforts well.

These tests will allow you to leave with confidence on the big day.

Prepare, run, enjoy 🥰

Proper preparation is the secret to a successful trail season. By following these steps—clear goals, structured training, the right gear, optimized nutrition, and a steely mindset—you'll be ready to take on any challenge, from local races to mountain ultra-trails. Good luck!