{"id":36469,"date":"2022-10-12T09:58:46","date_gmt":"2022-10-12T07:58:46","guid":{"rendered":"\/blog\/?p=36469"},"modified":"2022-10-12T09:58:46","modified_gmt":"2022-10-12T07:58:46","slug":"top-training-tips-from-professional-trail-runners","status":"publish","type":"post","link":"\/blog\/top-training-tips-from-professional-trail-runners\/","title":{"rendered":"Top Training Tips from Professional Trail Runners"},"content":{"rendered":"

With the Cape Town Marathon taking place in October, running is top of mind for many sports enthusiasts. This year, in partnership with South African ultra-distance trail running legend, Ryan Sandes, the Cape Town Marathon is introducing a new marathon trail through the world-renowned Table Mountain National Park. Taking place on\u00a015 October 2022, the trail run is a great way to soak up the beauty of Cape Town while competing in a challenging off-road race.<\/p>\n

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If you’re not quite ready for the Cape Town Marathon Trail Run in October, then the great news is, summer is trail running race season in Cape Town. There will be plenty of opportunities to lace up your trail running shoes and hit the mountain and compete. In preparation for the upcoming race season, trail running super couple, Landie and Christiaan Greyling share their best training tips for your next trail running race.<\/p>\n

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Check out Landie and Christiaan Greylings training tips to help runners get the most out of their race.<\/strong><\/p>\n

Pace yourself<\/h3>\n

If this is your first trail run, remember you have to pace yourself into the run. After 3km your true potential will tell whether you can keep up the pace.<\/p>\n

For those doing longer distances, be sure to incorporate a couple of back-to-back long training runs leading up to your race. A back-to-back run is a long run (e.g. 30km) followed by another long run (e.g. 20km) the following day, to teach your body to cope with running on tired legs.<\/p>\n

Do your longer runs with friends or groups, and involve your family where you can to keep the motivation up.<\/p>\n

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Don’t forget about recovery<\/h3>\n

It is very important to stay healthy and strong. Eat and sleep well, foam roll or go for regular massages to maximise recovery time. Cross train, strengthen your core, go to the Biokeneticist and work on your mobility exercises.<\/p>\n

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Taper before your race<\/h3>\n

Tapering does not mean ‘no running’ \u2013 it simply means less mileage and less intensity. Begin your taper two weeks before race day by reducing your mileage to 60% of what you\u2019ve been doing. With one week to go, reduce that by half. Two days before the race, have a rest day, then use the day before race day to go for a short, quick jog to wake the legs.<\/p>\n

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Nutrition is key<\/h3>\n

Nutrition, including hydration, can be the make or break of your race, so make sure you get it right.<\/p>\n

If you\u2019re doing longer 40km and 75km races, make sure you:<\/p>\n