These 8 mistakes are preventing you from progressing in trail running 🚀
- Olivier_EMOTIONALPINE
- Nov 15
- 5 min read
👉 Despite passion and commitment, many runners sometimes find themselves stuck, unable to progress as they would like. If you're wondering why your performance is stagnating , you might be making one of these eight common mistakes.
This article contains the following
1. Lack of consistency
📈 The key to progress in trail running lies in consistency.
Running sporadically or irregularly can hinder your progress. Consistency in training allows the body to adapt, build endurance, and improve technique. Create a realistic training plan and stick to it. Even short, regular sessions can make a big difference in the long run.
Trail running, and running in general, requires the body to adapt to this effort. It is through regular training that tissues, muscles, tendons, etc., become perfectly adapted, and therefore trained. However, the body does not maintain everything that is not necessary, hence the importance of maintaining what has been achieved through regular stimulation.
According to The Running Clinic, we have less risk of injury by running 5 to 6 times a week rather than 2 or 3. Note that the idea is not to run longer, but more often.
2. The monotony of training 😴
Staying in your comfort zone might seem reassuring, but it can also hinder your progress. Constantly running the same routes or following the same training routines limits your development. Introduce variety into your workouts by including different terrains, varying elevations, and trail-specific strength training exercises.
Training monotony can also manifest as consistently maintaining the same intensity. In this case, running fast all the time is out of the question, as we'll see in point number 7 of this article. However, running frequently at low intensity might seem like a good idea. But if your training volume is significant, then after a base training period, introduce intensity intervals or threshold training, for example, or even short preparation races.
Maybe even 💡 (just like that, by chance) a trail running course in Chamonix 🤩
3. The lack of gradualness
With boundless motivation, it can be tempting to quickly achieve high training volumes or excessively high intensities. Again, and this cannot be stressed enough, adaptation is key.
By lacking gradual progression, the foundations won't be solid enough to ensure long-term progress. At best, you'll quickly burn out and lose motivation; at worst, you're headed straight for injury.
Being progressive means being patient and confident in the training process . But rest assured, it's the best method for eventually covering kilometers and elevation gain on the trails, all while respecting your body 🏆
4. Lack of purpose 🎯
Without a clear goal, it's difficult to measure your progress. Whether it's finishing a specific race, improving a time, or mastering a certain type of terrain, having a defined objective gives meaning to your training. Set realistic and progressive goals to stay motivated and focused.
Once you have defined your objective, you will then be able to answer this question:
"What am I putting in place today to achieve my goal tomorrow?"
In short, setting yourself a goal is a great way to find methods to progress, and to keep your motivation in the long term.
5. Too much cross-training
While cross-training can be beneficial, overdoing it can be counterproductive. Trail running requires a specific training regimen. If you spend too much time on other activities, such as cycling or skiing, your progress can be compromised. Balance cross-training wisely with trail-specific sessions .
For example, it's unrealistic to expect to finish an ultra trail race by running 5 hours a week and cycling 10 hours over the same period. While the overall training volume and fitness will be there, the legs won't be sufficiently adapted to the demands of trail running.
6. Lack of pleasure
Running should be enjoyable , even when it involves training hard to achieve your goal. Of course, sometimes you'll have to push yourself a little. But if after 15 minutes of running you still haven't rediscovered the joy of running, then go home, rest, and listen to your body. This could be due to overtraining or too much stress in your personal life.
So, to keep the fun going 🥳, remember to listen to your body. It's also essential to include some great runs in your training routine, even if they're less impressive on Strava or less effective in terms of the fitness level you want to develop. You can also run more often in a group, by joining a club for example, or plan a weekend hike in the mountains .
7. Running too fast too often
The temptation to push your limits on every run might seem natural and exhilarating, but it can do more harm than good. Overtraining and the risk of injury increase when you push your body to its maximum in every session. Incorporate moderate-pace runs to promote adaptation.
🏃💨
We often hear " run slowly to improve ." This is absolutely true. Easy runs at an aerobic pace allow the body to adapt. In particular, this develops the mitochondrial network. This is what allows the body to convert glucose into ATP molecules, essential for providing energy 🔋
8. Forgetting to educate oneself about running
Running is a demanding sport that requires a solid understanding of various aspects. Ignorance of the fundamentals of running can hinder your progress and even lead to injuries. Understanding the importance of training principles is key to staying motivated and following them. Take the time to learn about running biomechanics, hydration, proper nutrition, rest, and recovery.
But learning about running and trail running also means understanding and optimizing your gear. It's surprising to see many seemingly experienced trail runners at races carrying packs weighing several kilos. The same goes for shoes that aren't suitable because they're too wide or too narrow, or simply not appropriate for your running style. To get a better idea of what's right for you, don't hesitate to read articles and product reviews.
Conclusion on the 8 mistakes that prevent you from progressing in trail running
By avoiding these common mistakes, you can give your trail running progress a new boost. Consistency, gradual progression, and variety are undoubtedly the best allies for improving in trail running. By adjusting your training routine, setting concrete goals, and listening to your body, you'll be on the path to even greater fulfillment in your running life.
Good run! 👊
Olivier, independent trail guide and coach in Chamonix.
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