Completing a 10km trail run is an important milestone, while challenging 20km means a longer distance, more complex terrain, and greater physical exertion. In order to ensure that you can complete a 20km trail run safely and comfortably, upgrading your equipment is essential.

10km to 20km, upgrade your challenge
Compared to 10km, the challenges of a 20km trail run mainly focus on higher endurance requirements, complex tracks and terrain, supply strategies, and stronger psychological challenges. The longer the race, the more severe the test of your physical fitness and willpower. For runners, preparing in advance, allocating physical strength reasonably, adjusting your mental state, and maintaining flexible adaptability are all key to completing this event.
The challenges you may face are mainly reflected in the following aspects:
1. Physical exertion and endurance requirements:
● Endurance: A 10km race usually needs to be completed at a high intensity. Although this is also a great challenge to the body, a 20km race requires you to maintain a steady rhythm during a long run, which consumes more energy. A 20km run requires not only strong cardiopulmonary endurance, but also continuous muscle energy supply. Especially when the track is uneven and the slope is large, muscle fatigue will gradually increase, especially when approaching the second half, the physical exertion will become more obvious.
● Continuous running: 10km is usually shorter, and you can maintain a shorter run at a higher speed; while in a 20km race, you need to consider the physical exertion while maintaining a certain pace, and avoid sprinting too intensely in the first half, so that you can better maintain it to the end.
2. Track complexity and terrain changes:
● Terrain challenges: A 20km trail track, especially a highly technical track, will have more frequent terrain changes, such as uphill, downhill, rocky, muddy, steep mountain roads, etc. These terrains place higher demands on the body and the way of exercise. For example, long-term climbing is not only a challenge to leg strength, but also accelerates energy consumption. Although going downhill can give you a little rest, it has a greater impact on the knees.
●Route changes: Different terrains will give you different challenges, especially in the 20-kilometer race, you will experience more changes in sections. The ups and downs of the road may make you consume more physical strength, while the flat sections can help you recover your physical strength. How to adjust your pace and strategy in complex terrain will directly affect your overall completion time and physical strength management.
3. Supply and water management:
●Distribution of supply stations: The supply stations for trail running are usually set within a certain distance range. There may be only 1-2 supply points on a 10-kilometer track, while there may be more supply stations on a 20-kilometer track. How to reasonably replenish at the supply points to avoid overdose or underdose is the key to managing competition results and physical strength. For example, the time interval between drinking water and energy replenishment, and the choice of types (energy gel, salt pills, etc.) need to be planned in advance.
●Water balance and energy: Long-term running, especially in hot weather conditions, can easily lead to loss of water and electrolytes in the body. Timely water and electrolyte replenishment (such as sports drinks) are essential to maintaining athletic ability. At the same time, energy replenishment should be carried out at the right time to avoid "hitting the wall" due to low energy.
4. Psychological challenges and coping:
●Concentration: The 10-kilometer race is shorter, and your energy is concentrated in a shorter period of time, so it is not easy to be distracted during the race. However, the 20-kilometer race lasts longer, especially after the halfway point of the race, the physical exhaustion, the accumulation of fatigue, and the possible trough period will increase the psychological pressure. You may feel lonely, tired, and even want to give up on the track.
●Coping with the trough period: trail running is particularly prone to psychological troughs, especially when physical exhaustion is high. At this time, it is very important to adjust your mentality and maintain confidence. Many runners will experience "struggle moments" in the 20-kilometer race, such as leg fatigue, stomach discomfort, etc. It is very important to maintain a positive attitude and a firm sense of goal, which can help you find motivation again.

5. Recovery and injury prevention:
●Increased risk of injury: The 20km trail track is longer and more challenging, which means you face more risks during the race. Ankle sprains, knee pain, muscle strains and other problems may occur in a longer race. Avoiding overuse of certain muscles, proper pace adjustment, warm-up before the race and recovery after the race are particularly important.
●Recovery strategy: After the race, especially after a 20km trail run, you may feel extremely tired. Proper stretching, protein and carbohydrate supplementation can help muscle recovery. In addition, post-race foot bathing, massage and other recovery methods can also reduce muscle soreness and help you recover as soon as possible.
6. In-race strategy and pace management:
●Pace adjustment: In a 20km trail running race, especially on a track with large ups and downs, you need to reasonably control the pace during the race. You can maintain a higher pace in the first half, but avoid premature consumption of physical strength in the second half. By allocating energy reasonably and maintaining a steady pace and rhythm, you can ensure that you can still maintain a certain speed in the second half of the race.
●Use terrain: In trail running, terrain changes will greatly affect your speed and energy consumption. For example, when climbing a hill, maintaining a slow but steady pace will help save energy, while when going downhill, you can speed up slightly and take advantage of the downhill to recover some energy. How to adjust tactics according to different terrains can effectively improve performance and reduce unnecessary energy consumption.
Equipment upgrade to meet challenges
If you plan to improve to 20km trail running, equipment upgrade is almost necessary. Especially trail running vests, trail running shoes and supply systems, which can significantly improve your comfort and safety during the race and help you better cope with various challenges in the race. Reasonable equipment can not only help you save energy, but also reduce the risk of injury, allowing you to cope with different challenges more easily in the race.
1. Trail running vest (Hydration Vest / Hydration Pack)
●Why is it necessary?
●For a 20km race, especially in complex terrain, supply stations are far away or have long intervals, trail running vests are essential equipment. Compared with traditional handheld water bottles, vests allow you to free your hands and carry more water, energy supplies and other necessary items. In this way, you can focus on running without worrying about supply issues.
●Detailed functions:
○ Soft Reservoir capacity: 20km trail running requires more water replenishment. The common soft reservoir capacity is 1.5L-2L, which is enough to cope with long-term running. If the track is hot, you may need to carry more water.
○ Capacity and storage space: In addition to soft reservoir, vest packs usually have multiple pockets to store supplies (such as energy gels, energy bars, salt pills), mobile phones, keys, personal medicines and other necessities.
○ Comfort and stability: When running for a long time, the vest pack needs to fit the body to avoid shaking or friction. Most vest packs are designed with adjustable shoulder straps, chest straps and waist belts to ensure stability and reduce discomfort during intense exercise.
○ Breathability: Long-term running is easy to sweat, so the back and shoulder straps of the vest pack are usually designed with mesh to improve breathability and reduce sweat accumulation.
2. Trail running shoes
●Why do you need them?
●In a 10km race, ordinary running shoes may be enough, but a 20km trail track is often more complicated. Suitable trail running shoes can provide stronger support, grip and comfort, especially in uneven and rugged terrain, which can reduce the risk of injury and improve running performance.
●Detailed functions:
○ Grip: One of the biggest features of trail running shoes is that they have extremely strong grip. The soles have a special "spike" design to help you move steadily on different terrains such as mud, rocks, and sand. The grip design of different brands and shoe models is different. Common ones include rubber outsoles and Vibram soles.
○ Shock absorption: For a 20km race, the long-term impact of footsteps requires shoes with strong shock absorption performance. When running for a long time, especially on hard ground or downhill, the shock absorption of the shoes can help reduce the impact on the knee joints and ankles and avoid injuries.
○ Waterproof and breathable: Some trail running shoes are waterproof and suitable for humid environments to prevent moisture from entering the shoes. At the same time, the breathability of the shoes must also be guaranteed to avoid overheating and dampness of the feet during long-term running.
○ Protection: Trail running shoes often have reinforced toe and side protection to help you deal with obstacles such as stones and tree roots to avoid hurting your toes or ankles.
3. Waterproof jacket/rain gear
● Why is it necessary?
● trail tracks are usually in open natural environments. If you encounter sudden rain or cold weather during the 20km event you participate in, a lightweight waterproof jacket can provide the necessary protection to prevent a sharp drop in body temperature. At the same time, it can also resist adverse weather factors such as wind, sand, and moisture, keeping you relatively dry and warm.
● Detailed functions:
○ Waterproof performance: The fabric of waterproof jackets usually uses high-performance waterproof technology (such as Gore-Tex, eVent, etc.), which can effectively prevent rain penetration while maintaining breathability to avoid moisture accumulation after sweating.
○ Lightweight and easy to store: For trail running, the jacket should be as light as possible and foldable for easy carrying. Many trail running jackets are designed with convenience in mind and can be easily compressed into a small bag.
○Breathability: Long-term running can easily cause sweat accumulation, so the breathability of the jacket is particularly important to avoid overheating or discomfort caused by wearing non-breathable clothing.
○Comfort and freedom of movement: The jacket should have enough space for movement to avoid restraining the body and ensure that it does not hinder movement during running.
4. Energy replenishment (energy gel, energy bar, salt pill)
●Why is it necessary?
●Long-term trail running will quickly consume physical strength, especially after high-intensity climbing or long-term running, energy replenishment is crucial. Proper replenishment can help maintain blood sugar levels, avoid muscle fatigue, and ensure that physical strength does not collapse in the second half.
●Detailed functions:
○Energy gel: Energy gel is a common choice for fast energy replenishment in trail running. It provides efficient carbohydrates that can be quickly absorbed by the body to provide you with energy. Common energy gel brands include GU, Clif, etc.
○Energy bars: Compared with energy gels, energy bars provide more lasting energy supplements and are suitable for races that require long-term physical strength. You can choose energy bars that contain more protein and healthy fats.
○Salt pills: When running trail, especially in hot weather, your sweat is not only water loss, but also a large amount of electrolytes (such as sodium, potassium, etc.). Salt pills help restore the electrolyte balance in the body and prevent cramps.
●Key points for selection:
○Make sure the supplies are light and easy to carry, especially if there is enough space in the vest pack to store them.
○Try different types of supplies to find the taste and effect that suits you best.
5. Watch or GPS device
●Why do you need it?
●A 20km race requires good pace control and track navigation, especially for unfamiliar trail routes. A GPS watch can help you track your position in real time, control your speed, avoid running too fast or too slow, and ensure that you maintain a suitable rhythm throughout the race. Detailed functions:
○GPS navigation: trail running often has unclear signs or paths. Using a GPS watch can check your position in real time to avoid getting lost.
○Pace monitoring: The watch can display your pace, distance, heart rate and other data in real time to help you adjust your speed according to the situation and avoid excessive physical exertion in the early stages of the race.
○Heart rate monitoring: By monitoring your heart rate, you can manage your running intensity more scientifically and avoid excessive load.
6. Knee pads/support equipment
●Why do you need it?
●The uphill and downhill in trail running have a greater impact on the knee joints and ankles, especially in a 20km race, which increases the risk of injury. Knee pads and support equipment can help reduce joint pressure and protect the knees and ankles, especially in the second half of the race. Detailed functions:
○ Knee protection: Long-term running is particularly prone to knee fatigue and injury. Knee pads can provide stable support and reduce pressure on the knees.
○ Ankle protection: If you know that you have a history of ankle instability, it is also important to choose ankle protection equipment, which can effectively reduce the burden on the ankle during running and prevent sprains.
Efficient use of space and reasonable equipment planning

Maybe you only have a 5L trail running vest pack, or maybe you haven't planned to buy a large-capacity trail running vest pack yet, don't worry! A 5L vest pack can also cope with a 20km trail run. The key is how to use the backpack space efficiently, reduce unnecessary items, and be prepared according to the characteristics of the track.
1. Equipment selection: Lightweight is the key
The capacity of a 5L backpack is limited, so each piece of equipment needs to be carefully selected to ensure that it is lightweight and practical.
Water equipment
● Soft flask vs soft reservoir:
○ If the backpack has a front soft flask, it is recommended to use a 500ml-750ml soft flask. The front design is easy to access and does not take up space in the main compartment.
○ If the backpack does not have a front soft flask, you can choose a 1.5L soft reservoir, but be aware that the weight of the water bag will increase.
● Water volume control:
○ A 20km trail run usually requires 1-2 liters of water, depending on the weather, personal sweating, and route difficulty. If there are supply points along the way, you can reduce the amount of water you bring.
Energy supply
●High energy, small volume food:
○Energy gel (about 30-50 grams each): Quickly replenish energy and take up little space.
○Energy bar (about 40-60 grams each): Choose easily digestible styles, such as nut bars or oat bars.
○Salt pills or electrolyte tablets: Prevent electrolyte loss, small in size but very practical.
●Supply amount:
○A 20-kilometer trail run usually requires 2-3 energy gels or 1-2 energy bars, depending on personal consumption.
First aid kit
●Simplified first aid kit:
○Band-Aid (2-3 pieces): Treat small wounds.
○Disinfectant wipes (1-2 pieces): Clean wounds.
○Elastic bandage (1 roll): Can be used for bandaging or fixing.
○Painkillers (such as ibuprofen, 2-3 tablets): Emergency use.
○Put first aid items in a small waterproof bag to reduce volume.
Navigation tools
●Mobile phone:
○ Make sure your phone has enough power and download offline maps (such as Gaia GPS, two-step route, etc.) in advance.
○ Put your phone in the pocket of your backpack to prevent shaking.
●Simple map or route description:
○ If the route is complicated, you can print a simple map or route description, fold it and put it in your backpack.
Other essential items
●Headlamp or flashlight:
○ If you may not be able to finish the run before dark, carry a lightweight headlamp.
●Windproof jacket:
○ Choose an ultra-light windproof jacket.
●Gloves and hats:
○ Decide whether to carry them according to the weather, and they can usually be omitted.
2. Use with a waist bag
●Capacity expansion: Waist bags usually have a capacity of 1-2L, which is suitable for carrying small items such as energy gels, mobile phones, keys, etc.
●Weight distribution: Waist bags can distribute weight to the waist and reduce the burden on the back.
●Selection suggestions: Choose a lightweight and breathable waist bag to ensure that it will not slide or feel uncomfortable when running.
3. Route planning: reducing uncertainty
Reasonable route planning can reduce dependence on equipment and reduce risks.
Get familiar with the route
●Study the route in advance to understand the altitude changes, difficulty and the location of the supply points.
●If possible, run once in advance or check the track records of other runners.
Use of supply points
●If there are shops or supply points along the way, you can reduce the amount of water and food you bring.
●Confirm the opening hours of the supply points in advance to avoid missing them.
Alternative routes
●Plan an alternative route in case there are problems with the main route (such as sudden weather changes or physical exhaustion).
●Save the information of the alternative route on your mobile phone or print it out.
4. Supply strategy: efficient use of resources
A 20km trail run requires high physical fitness, and a reasonable supply strategy can help you maintain your condition.
Water supply
●Replenish water every 5km, about 200-300ml each time.
●If the weather is hot or you sweat a lot, you can increase the amount of water you replenish.
Energy supply
●Replenish energy every 45 minutes to 1 hour, choose energy gel or energy bar.
●Increase the frequency of supply appropriately when climbing or fatigued.
Electrolyte supplement
●If you sweat a lot, you can add electrolyte tablets to the water, or take salt pills directly.
5. Backpack organization skills: maximize the use of space
The capacity of a 5L backpack is limited, and reasonable organization skills can allow you to pack more necessities.
Layered placement
●Next-to-body layer: Place light but important items such as mobile phones and first aid kits for easy access.
●Middle layer: Place medium-sized items such as energy supplies and headlamps.
●Outer layer: Place larger items that do not need to be taken frequently, such as windproof jackets and soft water bags.
Use compression bags
●Put soft items such as windproof jackets and gloves in small compression bags to reduce the volume.
●Compression bags are also waterproof and protect items from being soaked by sweat or rain.
External items
●If the backpack has external attachment points, you can attach trekking poles (if necessary) or empty water bottles to save space in the main compartment.
6. Emergency preparation: safety first
Even if you are well prepared, you should also have plans for unexpected situations.
Emergency contacts
●Inform friends or family about your running plans, including the route and estimated completion time.
●Carry a card with emergency contact information and place it in a conspicuous place on the backpack.
Backup plan
●If you feel exhausted or lack of equipment, adjust your route in time or end the run early.
●If you get lost or encounter an emergency, stay calm and use your phone or map to find a way out.

Although a 5L backpack can handle a 20km event, an 8L backpack for a 20km trail run not only provides more storage space, but also gives you more advantages in comfort and load distribution. If you have the budget, choosing an 8L backpack will make your running experience easier and more efficient.
1. More space:
●8L backpacks provide more storage space, which can more easily store water, energy food, spare clothes, first aid kits, lighting equipment, etc., to avoid you from being uncomfortable because of too compact items.
●If there are relatively few supply stations on the track or you need to carry more items (such as spare raincoats, sunscreen or small navigation tools), 8L backpacks will be more suitable.
2. More balanced weight distribution:
●8L backpacks are usually designed more reasonably and can better distribute the weight, especially if you need to carry more water or spare energy supplies, the weight distribution will make you feel more balanced during the run.
●The versatility of the backpack can also help you distribute items reasonably and reduce back discomfort caused by too compact items.
3. More flexible supply arrangements:
●When running 20 kilometers, it is very important to carry more water or drinks, especially in hot weather or long tracks. 8L backpacks give you more space to carry sufficient water, and you can reasonably distribute different supplies in the bag to avoid carrying too much or too little.
4. Adapt to different track conditions:
● If your race track is more variable, or there are long uphill or mountainous areas, the extra backpack space and design can allow you to cope with more challenges. For example, if you encounter sudden weather changes, the 8L backpack allows you to carry more emergency equipment.
trail running is not only a sport, but also a challenge to compete with yourself. Every step represents a breakthrough. Facing rugged mountain roads and steep slopes, you find your own rhythm in nature and feel the limits of your body and the power of transcendence. Every breath and every drop of sweat is a proof of moving towards your own limits. trail running brings you not only physical training, but also spiritual sublimation. On this road, you learn how to persist, how to surpass, enjoy challenges, surpass yourself, and become a stronger self. Through scientific training and reasonable equipment upgrades, you will be able to complete the challenge safely and smoothly and enjoy the fun of trail running.