Trail Running Preparation: Winter Trails

Snow trail running is a different kind of effort, a different challenge, a different mountain.

It's the thrill of changing your habits and discovering nature in a different light, the playful side of running in the snow...

But it also presents specific difficulties that need to be anticipated and prepared for, even for a well-trained runner.

Here's everything you need to know to properly prepare for your first winter trail run.

Anticipate the specific difficulties of winter trail running

The supports: they are unstable on slippery surfaces, with relief hidden by snow and less intensely lit.

Fatigue: it sets in more quickly due to the cold and the difficulty of progressing in the snow, combined with some stress caused by the fear of falling...

Hydration deserves special attention because the dry, cold air quickly dehydrates the body, while it feels less thirsty than in summer. The cold temperature of food and drinks is another issue.

Clothing must be well managed during exertion, protecting extremities from the risk of frostbite due to vasoconstriction.

What kind of physical preparation is required?

One thing is clear: train by running on snow as much as possible!
In snow, you need to lift your knees higher and adopt a shorter stride to avoid raising your heart rate too quickly.
When running, take more time than usual to warm up properly and adapt your stride to the conditions.

Practice running with a headlamp , to properly adjust your lamp, know where to focus your gaze and read the terrain under this lighting.

In General Physical Preparation (GPP), work on the hamstrings: running in snow is like running in sand, there's no rebound. The muscular power required for propulsion is therefore greater, in addition to the energy needed to maintain balance on unstable surfaces.

Also work on proprioception to improve your footing (work on a board).

And let's not forget that a biological and medical check-up is never a bad idea!

Nutrition and hydration

Increase the frequency of your intake compared to your usual needs, as fatigue and dehydration set in more quickly. Drink before you feel thirsty, and even during warm-up, in small sips.

Increase the proportion of slow-release carbohydrates in the diet to maintain high glycogen stores, as shivering consumes a lot of carbohydrates.

Protecting your drinks or gels: if they're too cold, they're not only difficult to ingest, but they can also cause toothaches or stomach pain.

Here are a few tips well-known to trail runners:
- Start with something warm
- Place a hand warmer in a waterproof bag inside your water bottle
- Use a saline drink, with a freezing point lower than water
- Protect your hydration under a layer of clothing
- Wrap the tube and the nozzle in neoprene
- If it's very cold, opt for solid foods, which are easier to ingest.

 The equipment

Waterproof trail shoes with strong lugs (4-6 mm), which can be complemented by spikes or chains, and waterproof gaiters.

Three layers are recommended: a thermal base layer, a warm insulating layer, and a windbreaker or waterproof jacket for warm-up and post-race.
During a race, it's important to know how to dress appropriately based on the intensity of the effort to avoid excessive sweating, allow perspiration to evaporate, and thus prevent dehydration and chilling.

The poles, if they are allowed and useful, will be the same as in summer trail running and will just be equipped with a wide basket for better support on the snow.

Lightweight gloves and a hat.

Not forgetting some light safety equipment: a whistle and a survival blanket at a minimum, also to be adapted according to the race regulations.

The schedule of White Trails around Cauterets is updated on this site.

Feel free to stay at Chalet La Source to prepare for or do your shopping.

Have a great time on the snow trails... and don't catch a cold!