Lake McMurtry Trail Run has become the starting point for many people to "fall in love with trail running" with its terrain that is not harsh but not boring, and its friendly atmosphere. If you are still hesitating whether to upgrade from 10K and half marathon to 30K, this track will be an excellent test - both a challenge and an enjoyment of a scenic journey.

Pre-race preparation: three key points to ensure a smooth completion
For runners who are challenging a 30-kilometer trail run for the first time, scientific and systematic pre-race preparation can not only improve the completion rate, but also be the key to preventing injuries and improving the race experience. Here are three preparation points that you must pay attention to:
Training: Adapting to climbing, endurance and rhythm changes
Although the Lake McMurtry track is relatively gentle, 30K is still a medium-distance trail race that requires certain physical fitness, muscle endurance and rhythm control. The following are training suggestions:
●Recommended training cycle: at least 8 to 10 weeks
Run 3 to 4 times a week, including:
One long-distance slow run (LSD): gradually increase to 22 to 26 kilometers to simulate the race distance;
◎One climbing training or rhythm run: to improve cardiopulmonary and muscle strength;
◎One trail running simulation training: run in a natural trail or woodland to adapt to complex ground;
◎One or two easy recovery runs or cross-training (cycling, swimming, yoga) to avoid excessive fatigue.
●Emphasis on the following training abilities:
◎Climbing ability: Even on a mild track, long-term accumulation of small slopes can easily accumulate fatigue;
◎Downhill control: Improper downhill running can easily hurt the knees;
◎Replenishment rhythm: Try energy gels and electrolyte drinks during training to find the products and time points that suit you;
◎Backpack adaptability training: Wear a trail running running vest (such as Haimont's lightweight version) and get used to running with weight.
●Equipment selection:Choosing the right equipment for yourself is an important part of ensuring that nothing goes wrong on the day of the race. Here is a suggested equipment list for beginners:
30K trail running equipment list (for Lake McMurtry)

 

 

Important reminder: New equipment, new shoes, and new energy supplies must be used in training in advance, and do not try them for the first time on the day of the race.

Psychological construction: Do a good job of expectation management to run more safely
For many novice runners, the biggest challenge in long-distance trail running races is not physical strength, but psychological fluctuations - such as "Am I running too slowly?", "Others are surpassing me, am I not good enough?", "There is still so much distance left, how can I finish the run?", etc.
Here are some psychological suggestions:
Correctly recognize the goal: not to compare speed, but to compare persistence
◎ Your task this time is not PB (personal fastest time) or to compete for ranking;
◎ Your only goal is to complete the first 30K trail running race in your life smoothly, safely and stably!
Don't rush to "follow others" on the day of the race
◎ Keep your own comfortable rhythm in the first 10 kilometers, and don't be carried away by the excitement of the opening;
◎ Remember to walk, it's not shameful! Walking uphill, walking when replenishing, and even walking when tired are the norm in trail running.
Self-encouragement + segmented goal method
◎ Divide 30K into 3 segments (0-10K, 10-20K, 20-30K), and complete them one by one;
◎ Give yourself positive feedback at the end of each segment: "I have completed 1/3!", "I have exceeded half!";
◎ Use natural beauty or small goals along the way (such as the next supply station) to motivate yourself to move forward.
Tips: Checklist the night before the race
◎ Eat a light dinner with mainly carbohydrates
◎ Check whether the equipment is complete and has been put into the backpack
◎ Whether the energy supply has been divided and placed in a convenient location
◎ Wear the race clothes and shoes and socks in advance to adapt
◎ The watch is fully charged and the track/mode is preset
◎ Set the alarm and rest early

Things to note during the race: rhythm, supply, and safety
30 kilometers is a "middle-distance trail running" for novices, and it is by no means a simple outing. In order to successfully complete the race, in addition to pre-race training and equipment preparation, the strategy and response during the race are more important. The following three core contents are the key to maintaining your condition and avoiding mistakes in Lake McMurtry Trail Run.
●Rhythm control: Trail running is not about "running straight away"
Compared to road running, trail running running has a large terrain fluctuation, so you need to understand the rhythm and allocate your physical strength reasonably.
Recommended strategy:

●Tips:
◎Use a heart rate belt/watch to keep your heart rate in the Z2~Z3 range (aerobic zone);
◎Walk actively uphill and relax actively downhill. Saving leg strength is the key;
◎Don't blindly follow others' pace, just run your own race.
●Supply management:
Although 30K doesn't take more than 6 hours like ultramarathon, it will take 3~5 hours for beginners, and energy consumption and water and salt loss cannot be ignored.
●Supply frequency recommendations:
◎Intake energy (energy gel, soft candy, small energy bar, etc.) every 30~40 minutes;
◎Take a small sip of water every 15~20 minutes;
◎Supply a small amount of electrolytes (such as electrolyte tablets, salt pills) every hour to prevent cramps and hyponatremia.
●Tips for supplying:
◎ For trail running, it is recommended to use a trail vest pack with a chest water bottle design (such as Haimont trail running vest pack) for easy access;
◎ Place the supplies in an easy-to-reach location in advance (it is not recommended to fill the main compartment);
◎ You can replenish water/beverages/fruits/snacks at the supply station, but don’t wait until you are hungry to eat or thirsty to drink!
●Tips to prevent gastrointestinal discomfort:
◎ During training, you should simulate the competition supply, and don’t use energy gels that you have never tried;
◎ Breakfast on the race day should be mainly light carbohydrates (such as oatmeal, bananas, bread), and avoid dairy products or high-fat foods.
Safety awareness and on-the-spot adjustments
The Lake McMurtry track is generally safe, but trail running still requires you to stay alert at all times.
●Pay attention to the following matters:
◎ Pay attention to the tree roots and gravel under your feet on the forest trail, lift your feet, control your speed, and prevent sprains;
◎ Pay attention to the grip on the slippery road (common after rain), and walk when necessary;
◎ If you have stomach cramps, dizziness, cramps, etc., adjust in time or ask volunteers for help;
◎ There may be no mobile phone signal in some stages, so it is safer to follow the team or find someone to run with.
●Remember to bring:
◎ Write your name, blood type, and allergy history on the emergency contact card/number cloth;
◎ Small Band-Aids, sunscreen, disposable raincoat (if the weather changes);
◎ The mobile phone can be placed in a waterproof bag and the navigation is reserved.

Post-race recovery tips: Don't let you "suffer for a week" after finishing the race
Finishing the race does not mean everything is over. 30K is a medium-intensity stimulation for muscles and energy systems. Scientific recovery can accelerate body repair and reduce the occurrence of "DOMS" delayed muscle soreness.
●Immediately after the game: the "golden window" within 15 minutes
Quick recovery actions:
◎ Stretch for 10 minutes: focus on the gluteus maximus, quadriceps, calves, and hip flexors;
◎ Drink electrolyte drinks or eat bananas: help balance electrolytes;
◎ Eat carbohydrate + protein combination foods (such as sandwiches + yogurt or recovery shakes) to promote muscle repair;
◎ Keep moving, do not sit for more than 15 minutes to help metabolize lactic acid.
●On the day and the next two days: Active rest + light activities
Recommendations for the day:
◎ Soak your feet in warm water/gently massage your legs after a shower;
◎ Get enough sleep and avoid staying up late;
◎ Wear compression pants to help your lower limbs recover;
◎ Eat easily digestible, high-protein foods for dinner (such as tofu, eggs, fish, etc.).
●Within 48 hours after the race:
◎ You can do low-intensity recovery runs or cycling, walking, and foam roller relaxation;
◎ It is not recommended to do heavy training or high-intensity exercise immediately;
◎ Pay attention to hydration and vegetable and fruit intake to speed up metabolic recovery.
●Psychological review and experience summary
Trail running is not only a test of physical strength, but also a psychological exploration. After the race, you might as well set aside time for a simple review:
◎ Which equipment is easy to use? Which is not suitable?
◎ Which stage is the most difficult? How to deal with it next time?
◎ Have you experienced cramps, hunger, mood swings, etc.? What is the reason?
Suggestion: Record the experience of this race. No matter what the result is, this is an important witness for your first step in your trail running life!

Lake McMurtry is no stranger to many runners in the central United States. This trail running route in Stillwater, with its continuous undulating dirt slopes, soft red soil and narrow paths through the forest, has become the starting point for many people to move from middle-distance events to trail running advanced running. 30K, which doesn't sound like a very "round" number, is just stuck between "road half marathon" and "mountain marathon", and is a perfect window to test your equipment matching and physical conditioning ability.
I set out early in the morning, just after dawn, and the fog had not completely dissipated. Wearing the running T-shirt that was almost imperceptible (its seamless design is especially good in places where backpack shoulder straps rub frequently), I quickly got into the state. The first half of the track is flat, the shade of the trees is just right, and the wind pours in through the mesh, giving me a feeling of being cooled down - this is the first time I really realized how clothing design helps control body temperature.
The first 10 kilometers is the section with the strongest sense of rhythm, and it is also the most underestimated part. Because there is not much climbing, many people will run faster than usual, but the "traps" of Lake McMurtry are often hidden in the latter part - the constant micro-uphill and interlaced tree roots are very challenging for muscle endurance and concentration. Especially after the weather warmed up, I could clearly feel that my body was trying to dissipate heat. At this time, I was glad that the "wind tunnel" structure design of the quick-drying T-shirt could continue to help me expel heat, so that I was not stuck by sweat even when it was the most stuffy.
The second half gradually entered the state of running alone. The only sound in my ears was my own breathing and the sound of wind passing through the leaves. That section was particularly like the feeling I had during UTMB training before: it was not very intense, but the continuous accumulation of fatigue needed to be managed reasonably. I adjusted my running posture and drew my attention back to my steps and breathing, while also feeling the "silent support" brought by running equipment. The more I ran, the more I found that those small details that we overlooked - such as seamless shoulders, fitted tailoring, and reflective logos in low-light environments - only know how thoughtful they are in real competitions.
The last few kilometers were almost supported by willpower, but my body didn't have any problems, which gave me more confidence in the next 50K. Although Lake McMurtry is not the most hardcore route, it is real and rich enough for anyone who is ready to take trail running seriously.

On this seemingly gentle but challenging track, every runner has his own rhythm and story. For me, this is a process of dialogue with the body and deep running-in with the equipment. For runners who are stepping into the trail running world for the first time, Lake McMurtry is also a stage to test the results of preparation and build confidence. Not only me, more and more overseas runners also choose this place as the starting point of trail running. For example, Yuki Tanaka from Japan, his experience may provide you with another perspective-how did he switch from road running to trail running and successfully complete the challenge?

Japanese runner Yuki Tanaka – Don’t be bound by the pace of road running. The key to trail running is to maintain the rhythm and enjoy nature.
Yuki Tanaka was originally a half marathon enthusiast (PB 1 hour 45 minutes), but he had never tried trail running. In 2022, he decided to challenge the 30K event at Lake McMurtry as his first trail running.
●Preparation strategy:
◎ 3 months of special training: 15-20K mixed terrain long-distance running once a week, focusing on practicing uphill and downhill skills.
◎ Equipment selection: Haimont Trail Pro trail shoes (good anti-slip) + lightweight water bag backpack (Haimont Ultra Vest).
◎ Supply test: Try energy gels and electrolyte drinks many times before the race to ensure gastrointestinal adaptation.
●Competition performance:
◎ Steady and steady: Control the speed at the start, and adapt to the terrain at a pace of 6:30/km in the first 10K.
◎ Clever use of downhill: Accelerate appropriately in the downhill section of the second half to make up for the time spent climbing.
◎Final result: 3 hours and 52 minutes (30K), ranked in the top 40% in the age group (30-39 years old).

Lake McMurtry is the perfect starting point for your long-distance trail running journey - gentle terrain, pleasant scenery, and friendly tracks. As long as you train step by step, prepare your equipment properly, follow the rhythm and listen to your body on the day of the race, you will definitely be able to complete this 30-kilometer trail journey smoothly!
Every trail run is a deep dialogue with nature and yourself - welcome to start from Lake McMurtry and run your first milestone.