{"id":1100,"date":"2025-06-23T15:43:38","date_gmt":"2025-06-23T13:43:38","guid":{"rendered":"https:\/\/compagniedutrail.fr\/?p=1100"},"modified":"2025-06-23T15:44:01","modified_gmt":"2025-06-23T13:44:01","slug":"mistakes-to-avoid-when-switching-from-marathon-to-trail-running","status":"publish","type":"post","link":"https:\/\/compagniedutrail.fr\/en\/trainings\/mistakes-to-avoid-when-switching-from-marathon-to-trail-running\/","title":{"rendered":"What mistakes should you avoid when switching from marathon to trail running?"},"content":{"rendered":"

Moving from marathon tarmac to\u00a0unpredictable trail paths<\/strong>It's a challenge that is attracting more and more riders. The scenery changes, and so do the sensations, and many soon discover that the route cannot be improvised. Relying on your road experience is rarely enough to succeed in trail running. There are a whole host ofclassic mistakes<\/strong>\u00a0that can turn a great adventure into a sporting nightmare. Those who are preparing for this jump will benefit from knowing these\u00a0trail pitfalls<\/strong>\u00a0before hitting the road.

Why is trail running so different from marathon running?<\/p>\n\n\n\n

Changing discipline means completely rethinking your preparation. We often think that running for a long time on the road gives us everything we need to tackle the outdoors. But in reality, uneven terrain<\/strong>, the race profile<\/strong> and specific equipment<\/strong> require specific adaptations.<\/p>\n\n\n\n

Many people underestimate the impact of relief<\/strong> and the irregularities of the route. The mind plays an even more central role, as you have to manage a variety of efforts and sometimes harsh weather conditions. Navigating between stones, roots and uneven ground<\/strong> completely overturns the marathon runner's reference points.<\/p>\n\n\n\n

Mistake 1: Adopting an unsuitable or inadequate training plan<\/h2>\n\n\n\n

Keep to the same programme as for the road, and there will be plenty of surprises on the trail. The main pitfall? Imagining that a good base of endurance will prepare you adequately for the change in terrain. Visit specific trail training<\/strong> should include much more than regular long outings.<\/p>\n\n\n\n

Forget the specifics of trail running, for example the variations in rhythm imposed by hills or descents<\/strong>This can quickly lead to disappointment. A unsuitable or inadequate training plan<\/strong> exposes you to unjustified fatigue and injury and considerably reduces the pleasure of trail running.<\/p>\n\n\n\n

Lack of specific work<\/h3>\n\n\n\n

A common mistake is to neglect specific work<\/strong>. Steep sections require muscles to be strengthened, particularly in the legs and trunk. Ignoring this point makes exhausting climbs<\/strong>while a number of sessions focused on muscle strengthening<\/strong> radically change our ability to cope with slopes.<\/p>\n\n\n\n

Exercises such as squats, lunges, sheathing and stair climbing play an essential role. Skipping these steps slows progress and increases the risk of pain on longer or more technical rides.<\/p>\n\n\n\n

Underestimating the terrain or gradient<\/h3>\n\n\n\n

Climbing 500 positive metres may not look like much on paper, but if you're not prepared, your body takes a beating. Underestimating the terrain or gradient<\/strong> means minimising the actual physical effort required, not to mention the technical management of stony or muddy trails.<\/p>\n\n\n\n

Make sure you use routes with different levels of difficulty during your preparation. This will get your body and mind used to the diversity of trail running, avoiding a sudden shock on the big day.<\/p>\n\n\n\n

Mistake No. 2: Mismanaging hydration and nutrition<\/h2>\n\n\n\n

In a marathon, every aid station is calibrated and the regular milestones are reassuring. On a trail, the distance between two points can be much longer, and even uncertain if you become complacent. Many people make the mistake of neglecting hydration and nutrition<\/strong>This can lead to sluggishness, cramps or even quitting.<\/p>\n\n\n\n

La dietary intake<\/strong> must be anticipated. Some foods that are tolerated on the road become indigestible after several hours on the beaten track. Mistakes are often made when you don't test your refuelling during preparation<\/strong>.<\/p>\n\n\n\n

Do not test equipment or supplies before the race<\/h3>\n\n\n\n

Changing your habits on the big day is one of the most important typical mistakes made by marathon runners<\/strong>. Many runners choose a new energy drink or shoes at the last minute, thinking they've discovered the miracle of instant comfort.<\/p>\n\n\n\n

Bring some untested equipment<\/strong> can lead to unexpected problems: blisters, burns, food discomfort. Taking the time to validate each product and accessory helps to avoid the inconveniences that can spoil a party.<\/p>\n\n\n\n

Leaving too fast or too hard<\/h3>\n\n\n\n

Le euphoric start<\/strong> is common among marathon runners. In trail running, setting off too fast or too hard is costly from the first serious climb. Overconfidence on the flat pays off in the following kilometres when fatigue suddenly sets in.<\/p>\n\n\n\n

A good sense of tempo and strategic pace management<\/strong> significantly improve the chances of finishing strong - and in good conditions, even when the course holds surprises.<\/p>\n\n\n\n

Mistake No. 3: Neglecting or choosing the wrong equipment<\/h2>\n\n\n\n

Unlike marathons, where lightness is paramount, the choice of the trail equipment<\/strong> requires constant reflection and adaptation. Wearing a waterproof jacket, a headlamp or shoes with good crampons sometimes seems excessive... until the weather or the terrain gets in the way.<\/p>\n\n\n\n

Neglecting or choosing the wrong equipment<\/strong> leads to as many minor problems as real abandonment. Choosing a pair of trail running shoes<\/a> not adapted to the profile of the ground (mud, stone, sand) quickly becomes a source of discomfort.<\/p>\n\n\n\n