February 14

5 Training Tips for a Multi-Day Running Trip

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When it comes to running, there is a special challenge that calls to those of us who love to explore — the multi-day trail race. Of course, with Vacation Races it’s less about your finishing time and more about soaking in the views. But that doesn’t mean you can ignore the necessary training.

Before you head out on a Global Adventure, here are a some key training tips to ensure you can enjoy every step.

1. Understand the Challenge

Take a moment to familiarize yourself with the length of each daily run and the terrain, and compare that to your existing running schedule.

The prospect of consecutive days of trail running may seem daunting, but the key is to break down the week into manageable segments. Instead of fixating on the entire distance ahead, focus just one day at a time.

If you currently only run every other day, then we’ll want to work on being comfortable with back to back efforts.

  • Start by taking a walk on the days you would normally rest
  • Over the weeks, slowly increase either the distance or the pace of these walks
  • Once that is feeling good, try running back to back days 1 time per week

Even if that’s as far as you get, it should leave in you good shape for most Vacation Races adventures which have a 20min/mile cut off.

2. Spend Time On the Trails

Trail running requires more stability and awareness than our road runs. That’s part of the beauty, but also means you want to ensure your body is ready to handle the different muscles that will be used to stabilize your knees, ankles and feet.

  • A good pair of trail shoes will provide both traction and protection from rocks
  • Even once a week on the trails will ensure you feel more comfortable
  • Remember that trails will be more than a crushed gravel path, so try hiking some harder paths

3. Practice Hydration and Fueling

One of the keys to recovery is staying on top of your hydration and fueling. That means both during the run and the rest of the day, which can be hard when all you want to do is gaze at the scenery!

  • Electrolytes can help prevent muscle cramps and encourage you to drink more.
  • Carbohydrates are important for both recovery and to keep your mood high as the brain runs on carbs. 
  • Protein is important for muscle repair to ensure you’re ready to go again the next day.

At home try making it more of a priority to fuel during your runs and then think about how your energy is the rest of the day.

4. Embrace the Adventure of it All

Understand that in any multi-day adventure there may be moments of fatigue or discomfort at doing something new, that’s totally natural! Cultivate a mindset that sees challenges as part of the adventure, and you'll find yourself not just enduring but thriving.

Remember that you’ll also be surrounded by a number of other runners who might be going through the same things. That connection alone is often enough to help right the ship when our mind is heading in the wrong direction. 

5. Strength Training for Resilience

Building strength in key muscle groups – including quads, hamstrings, calves, core, and upper body – enhances stability, reduces the risk of injuries, and ensures you have the power to navigate uneven terrains with ease. 

To build overall strength, focus on key muscle groups essential for trail running. Include exercises like lunges, squats, and step-ups to build endurance and stability. Don't neglect the core either – planks with shoulder taps, side planks, etc are all great for posture and better form as you fatigue.

Whether you're a first-timer dipping your toes into trail running or a seasoned runner seeking a new challenge, embrace the beauty of the unknown, cherish the camaraderie of fellow runners, and savor every moment of this Global Adventure.


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