A few days ago, I received a message from a local Facebook friend (Alan and I used to coach her son in cross country). She told me that she had been talked into joining Ragnar Trail Appalachian in August. Her problem? She’s not a runner.
In my opinion, this is definitely doable. Her team is welcoming and not competitive. She is already in pretty decent shape because she walks several miles a day. I’m meeting with her next week to help her devise a plan to prepare for her Ragnar trail race. The goal is to have fun and not get injured.
Part of her homework will be to read this post as well as this one about starting running without getting injured.
11 Tips to Crush Your Ragnar Trail Race
I have done a few trail races, and Ragnar Trail SoCal back in 2018 (I’ve done Ragnar road twice, once as part of an Ultra team). In addition to running on the trails, the main difference between Ragnar Trail and Ragnar Road is that no vans are necessary. Instead, runners camp out, which basically gives them a home base from which to run their relay legs. One of those legs will very likely be in the middle of the night.
Here are a few tips that will help you crush your Ragnar trail race.
Run on the Trails
According to the Principle of Specificity, to become a better trail runner, you should be running on trails. Trail running will help your balance, strength, and proprioception, and help you, well, run better on trails. Ideally, find surfaces that are similar to the trails on which you’ll be racing, but if that isn’t possible, simply running on whatever trails you have available will do.
Hill Training
Most Ragnar trail races will have plenty of hills to climb. Adding a hill workout once a week will help you power up mountains. Here are a few hill workouts that can help. Don’t forget to train for the downhills too!
Double it Up
One of the hardest parts about relay races is getting up after a few hours and going back out again. Adding a second run during the latter part of your training will help train your legs to run when tired as well as train your brain for the challenge. Once a week simply run a few miles in the morning and follow it up with two or three miles later on in the day.
Tempo Runs
Tempo runs should be done throughout your training to increase your lactate threshold, help you run faster for a longer period of time, and teach you what your Ragnar Trail race pace feels like. Aim for a “comfortably hard” pace. Start with half-mile intervals and work up to two or three-mile steady-state workouts once a week. Ideally, run these workouts on the trails. Here’s my favorite simple tempo run (just move it to the trails).
Speed Work
Intermediate or advanced runners might want to add some speed work to their training to improve their running economy, lengthen their stride, and increase their agility. Try 400-800m intervals a little faster than race pace either on the track, road, or a safe stretch of trail. Here’s a great speed workout that can be done anywhere!
Play with Your Internal Clock
During your Ragnar Trail race, you will be running at different times of the day. To help you prepare for this, occasionally throw in a run at a different time of day than you’re used to. If you’re a morning runner, try a short run in the afternoon or evening every now and then.
Do It in the Dark
Chances are that at least one of your Ragnar Trail race legs will be in the dark. Running very early or late will give you an opportunity to experience and get comfortable with running in the dark as well as try out some of your lighting and reflective gear. Just be sure to stay safe by running with a friend, dog, or think about carrying a self-defense tool.
Get Elevated
Many Ragnar Trail races are at high elevations (the course at Ragnar Trail SoCal tops out at close to 6,000 feet), so if you have the ability to do a couple of training runs at elevation in the latter part of your training, it can help you acclimate to the thinner air. Ragnar Trail Appalachian, which my friend is doing is at Big Bear Lake in West Virginia, has an elevation of 6,743 feet, so yes, she’ll be doing some elevation training.
Run L-o-n-g
Unlike a Ragnar road relay, where there are a variety of relay leg lengths and you could possibly get away with minimal training, team members in a Ragnar Trail race all run the same distances, usually around a total of 14-18 miles. Therefore, you should add a long run to your training once a week, working up to 10-12 miles.
Strength Training
Make sure to get in a couple of strength training workouts each week. Focus on overall strength, your core, and your hips and glutes. Yoga is a great way to cross train too.
Body Care
All this training can take a toll on your body if you don’t take the time to rest, restore, hydrate, stretch and foam roll between runs. Take care of your body and it will take care of you.
Tips from Dr. K about Foam Rolling for Runners
Tips and Tools for Running Recovery
Give yourself about 12 weeks to train. Gradually build your distance and intensity, taking the last week before your Ragnar Trail race to ease back on both. Try to train as much as possible on the trails. Most of the workouts can be adapted to the uneven surfaces of trails, but use caution with speed or tempo workouts and adjust your pace accordingly.
My 2018 Sweat Pink Team
I had a fabulous time running Ragnar Trail SoCal with team Sweat Pink back in 2018. The team included Jamie (who was on my first Ragnar team), Jenny, Jenn, Sean, Kristina, Sandra, and Jared. Photo courtesy of Jenn13.1. For more details on how the race went, check out my recap.
Have you run a Ragnar Trail race? Do you have any training tips to add?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
I’ve never done any kind of relay, or a trail race! Sounds like a great plan to get your friend ready for the race.
I hope you get a chance to do one someday. They are so fun!
It has been a few years but I have loved all of the 5 Ragnar races we did. So much fun to be part of a team
It’s been a while for me too (since before Covid). I hope I get a chance to do one (or two 🙂 ) again.
Perfect tips, and I can’t think of a better person to guide her!
(Also, don’t whistle into the woods. Don’t stare into the trees. And if you hear someone call your name, no you didn’t!)
Lol, thank you.