Long-distance trail running (50KM and above) is a comprehensive test of the body and mind. It involves different terrains (such as mountains, jungles, valleys) and complex environments (such as high temperature, cold, wet and slippery), requiring runners to have lasting endurance, strong climbing ability and solid psychological quality.
A scientific and systematic training plan and a comprehensive recovery strategy are the key to success. This article will introduce in detail the training cycle of long-distance trail running, the training content of different stages, recovery methods and equipment selection, to help you improve performance, reduce injuries and achieve the best condition in long-distance trail running.
Long-distance trail running training cycle arrangement
Basic endurance period (8-12 weeks)
Goals:
●Establish an aerobic foundation, improve cardiopulmonary function and muscle endurance
●The body adapts to long-term low-intensity continuous exercise
●Cultivate the body's adaptability to trail terrain and different environments
Training structure (6 days a week)

Training details
Long-distance jogging
●The distance should not be increased by more than 10% of the previous week each time
●Control the pace at 60%-70% of the maximum heart rate to maintain comfort
●Add some technical terrain (such as woodlands, rocks, streams) in the middle and late stages
Rhythm running
●Set the intensity at 75%-85% of the maximum heart rate
●Keep the pace at the pace of a 5K or 10K race, but do not seek the maximum speed
●Help to improve lactate threshold and cardiopulmonary capacity
Strength training
●Squats (4 sets × 12 times)
●Lung squats (4 sets × 10 times)
●Push-ups (4 sets × 12 times)
●Single-leg deadlifts (4 sets × 10 times)
●Plank support (3 sets × 60 seconds)
Recovery run
●Maintain a relaxed pace and pay attention to your body
●Control the heart rate at 55%-65% of the maximum heart rate
●The main purpose is to promote blood circulation and relieve muscle fatigue

Climbing training period (6-8 weeks)
Goal:
● Improve muscle strength and climbing ability
● Training uphill and downhill techniques and muscle control
● Strengthen lower limb endurance and enhance whole body coordination
Training structure (6 days a week)

Training details
Long-distance trail running
●Climb 800–1500 meters, add technical climbs and descents
●Adapt to complex terrain, such as rocky sections and slippery dirt roads
Climbing intervals
●Maintain small strides and high cadence when climbing
●Training rhythm: climb for 2 minutes → recover for 2 minutes → repeat
Downhill training
●Use short strides, tighten the core, and keep your arms balanced
●Avoid landing on the forefoot or heel, keep the midfoot on the ground
Strength training
●Lunges (4 sets × 12 times)
●Goat extensions (4 sets × 12 times)
●Step jumps (4 sets × 10 times)

Pre-competition tapering period (2–3 weeks)
Goals:
Restore muscles to optimal condition
Maintain body flexibility and strength
Prevent fatigue due to overtraining before the competition
Training structure (4–5 days per week)

Equipment recommendations
●trail running shoes: comfort and cushioning are preferred
●Vest pack: 5L capacity, convenient for carrying energy supplies and water (such as Haimont UltraLight 5L Hydration Running)
●Clothing: quick-drying short-sleeve + shorts/compression pants (such as Haimont Men/Women's Ultralight Trail Running Top)
●Sun protection hat: for long-term outdoor training
●trail running shoes: strong grip, non-slip soles
●Hiking poles: lightweight, assist climbing and descending (such as Haimont Ultralight Carbon-Aluminum Trekking Poles)
●Compression socks: reduce muscle vibration and enhance stability
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Recovery tips for long-distance trail running
Recovery is a vital part of running training, especially after long-distance trail running training or competition. Proper recovery not only helps the body recover from fatigue, but also reduces injuries, improves performance in the next training, and performs at your best in the competition. Long-term trail running can have a great impact on the body, especially when going downhill and climbing, muscles are prone to micro-trauma and fatigue. Therefore, it is crucial to adopt a scientific and effective recovery method. The following are several recovery techniques for long-distance trail running to help you recover quickly after training and competition.
Hot and cold water bath
Hot and cold water bath (alternating hot and cold bath) is a classic recovery method. Through the alternating stimulation of hot and cold water, it helps to accelerate blood circulation, reduce muscle soreness and inflammation, and accelerate the discharge of lactic acid. Here are the specific steps:
How to operate
●Cold water bath:
○Temperature: 10°C–15°C
○Duration: 2–3 minutes
○The purpose is to constrict blood vessels through cold water and reduce muscle inflammation and swelling after exercise.
○It can be done after training, especially after high-intensity training.
●Hot water bath:
○Temperature: 38°C–40°C
○Duration: 3–5 minutes
○The purpose is to dilate blood vessels through hot water, promote blood flow, and help the discharge of metabolic waste.
○After a hot water bath, the relaxation and comfort of the muscles are particularly obvious.
●Alternating hot and cold bath:
○Perform 4–5 rounds of alternating soaks: first take a cold water bath for 2–3 minutes, then a hot water bath for 3–5 minutes.
○ It helps the circulatory system recover quickly and relieves muscle tension and fatigue.
○ Note: Avoid water temperature that is too low or too high to prevent damage to the skin and blood vessels.
Precautions
● Do not use hot water immediately after a cold water bath.
● If you have underlying diseases such as heart disease and diabetes, it is recommended to use hot and cold water baths after consulting a doctor.

Use of fascia gun
The fascia gun (also called a massage gun) stimulates muscle tissue through vibration, helps to relax muscle tension, improve blood flow, relieve muscle soreness, and reduce muscle stiffness. Correct use of the fascia gun can greatly accelerate recovery.
Operation method
● Use area:
○ Mainly for the front and back of the thigh (quadriceps, hamstrings), buttocks, calves, back and other muscle groups.
○ You can pay special attention to more tense or sore areas, such as the root of the thigh, around the knee, etc.
● Frequency of use:
○ The massage time for each part is controlled at 30-60 seconds.
○ Each part can be performed 2-3 times, adjusted according to your own feelings.
○ It is recommended to use the fascia gun for recovery within 24 hours after training or competition.
● Strength and speed:
○ When using for the first time, it is recommended to start at a low level and gradually increase the intensity.
○ The speed and strength can be adjusted as needed to avoid applying excessive pressure directly to bones or joints.
Usage tips
● For large muscle groups (such as thighs and buttocks), a larger round head can be used for massage to help relax.
● For smaller areas (such as the soles of the feet and the neck), a small round head or a pointed head can be selected, focusing on relaxing specific areas.
● Do not apply excessive pressure to the same part for a long time.
● After the massage, some easy stretching can help further relax.

3. Stretching and yoga
Stretching and yoga exercises are important parts of recovery. They can increase muscle flexibility, relax tense muscles, and reduce muscle stiffness after exercise. Proper stretching and stretching can help restore flexibility and reduce the risk of injury.
Stretching tips
● Dynamic stretching:
○ Before training and before competition, perform dynamic stretching (such as leg swings and lunge presses) to activate joints and muscles.
○ Dynamic stretching can help activate muscles and improve athletic performance.
● Static stretching:
○ Perform static stretching after training, especially after long and high-intensity training.
○ Each movement lasts 20-30 seconds, and each part is stretched 2-3 times.
○ Mainly stretch the front and back of the thighs, calves, buttocks, back and shoulders.
Yoga
● Deep breathing and relaxation: Relax the whole body and reduce muscle tension through deep breathing and meditation exercises.
● Common restorative yoga movements: Downward Dog, Cat-Cow, Child's Pose, etc., which help relax the back, legs and shoulders.
● Every time you practice yoga, you can focus on relieving muscle soreness and increasing muscle flexibility.

● Nutritional supplementation and diet
Nutritional supplementation is a very important part of the recovery process. The right diet helps repair muscles, replenish energy, reduce fatigue and support the immune system.
Post-race nutritional supplementation
● Carbohydrates:
○ After a long run, the body's glycogen reserves are consumed in large quantities. Supplementing with enough carbohydrates (such as rice, bread, bananas) can help restore physical strength.
○ Recommended intake: 1–1.2 g of carbohydrates/kg body weight.
● Protein:
○ Protein is key to repairing damaged muscle tissue, and it is crucial to supplement the right amount of protein within 30 minutes after the game.
○ Recommended intake: 0.2–0.4 g of protein/kg body weight.
○ You can choose high-quality protein sources, such as chicken breast, fish, protein powder, beans, etc.
● Electrolytes:
○ Electrolytes (sodium, potassium, magnesium) help maintain water balance and muscle function in the body, especially when exercising for a long time in hot weather.
○ Electrolytes can be supplemented through sports drinks, coconut water, salt pills, etc.
● Antioxidants:
○ Long-term high-intensity exercise will produce a large number of free radicals. Supplementing foods rich in antioxidants (such as blueberries, nuts, green tea) can help reduce oxidative stress.
Recommended time
● Supplement carbohydrates and protein within 30 minutes after training.
● Continue to supplement carbohydrates, protein and an appropriate amount of fat within 2 hours after training.

● Sleep and rest
Adequate sleep is the basis of recovery. Long-term trail running training and competitions will put the body in a state of high fatigue. The body will repair and regenerate during sleep. Therefore, ensuring 7-9 hours of high-quality sleep is a basic requirement for every runner. Good sleep helps to:
●Restore muscle tissue
●Regulate hormone levels (such as growth hormone and testosterone)
●Improve immunity
Sleep suggestions
●Prioritize high-quality recovery sleep within 24-48 hours after a competition or high-intensity training.
●Avoid having greater psychological pressure or excessive caffeine intake the night before the competition, which affects sleep quality.
Summary
Recovery is an important part of trail running training that cannot be ignored. Reasonable hot and cold water baths, fascia gun use, stretching and yoga, nutritional supplements, and adequate rest and sleep can effectively reduce muscle fatigue, accelerate the recovery process, and improve the performance of the next training. Reasonable arrangement of recovery time to give your body enough rest will help you maintain a strong performance in long trail running.
Additional Tips
In addition to common training and recovery techniques, mastering some additional techniques can effectively improve your trail running performance and help you cope with various challenging situations.
Psychological Adjustment and Competition Strategy
Psychological Strategy
●Segmented Goals: Divide long competitions or training into several small stages, and set a small reward for each stage completed to reduce psychological pressure.
●Positive Self-Talk: When you are tired, motivate yourself through positive self-talk, such as "I can do it" or "Every step is closer to the finish line."
Overcoming Fatigue
●Use the "1 km rule" to encourage yourself: "Just run 1 km", so as to gradually overcome fatigue and maintain motivation.
Replenishment Strategy
Energy Replenishment
●Energy Gels and Energy Bars: Replenish energy gels or energy bars every 30-45 minutes to ensure a continuous supply of carbohydrates.
●Water and Electrolytes: Replenish water every 15-20 minutes to avoid dehydration. Add drinks containing electrolytes to maintain balance and prevent cramps.
Replenishment Timing
●Before the game: Replenish carbohydrates 30 minutes in advance to maintain sufficient energy.
●After the race: quickly replenish protein, carbohydrates and electrolytes to help recovery.
Terrain coping skills
Uphill skills
●Use smaller steps and faster cadence to avoid overexertion.
●Keep your body leaning forward and focus on the forefoot to reduce pressure on the knee joints.
Downhill skills
●Keep running in small steps and avoid too large strides to reduce the impact on the knees.
●Keep your body slightly leaning back to ensure balance.
These additional skills can help you improve your performance and reduce fatigue and discomfort during long trail runs. By mastering these tips, you can better cope with challenges and improve running comfort and efficiency.

The success of long-distance trail running depends not only on continuous training, but also on scientific training plans, detailed recovery strategies, reasonable supply arrangements, excellent terrain coping skills and professional equipment selection. You should gradually adapt to challenging terrain and long-term running, ensure that each stage of training is fully rested and recovered, adjust your mentality, and maintain a positive mental state. By gradually increasing your training intensity, paying attention to recovery and proper fueling, you will be able to excel in the challenges of long-distance trail running and have fun doing it.