Avoid These Trail Running Mistakes for Success

As an avid Obstacle Course Racer and trail runner, I’ve made my share of mistakes on the course.

Here are the top 3 mistakes to avoid on the trails. . .

Trying To Look Cool All The Time:

Back when I used to work at Equinox in San Francisco, CA, everyone had to rock the newest Nike’s.  I never saw anyone actually workout in them though.  They were just for show.       

Looking cool is one thing —and I’m all for color blocking and coordination— but wearing the proper gear that actually performs well on the trails is only accomplished through trial and error —you have to be willing to put some mileage on your shoes so you know how they’ll perform on race day. 

Especially in trail running and the world of OCR, wearing the wrong gear can be the fast-track to the medical tent.  And once you get past all the gimmicky marketing and new “tech” in a shoe you can start understanding that the only things that really matter are the treads (how much traction are you getting on your strikes in the wilderness), the support (how much and what type of support do you need for your feet), and the weight of the shoe (do you racer faster and need something lighter or are you looking for a tank of a shoe that won’t break).

Aim for testing your gear —especially your shoes— during your training phase, and you’re guaranteed to have a much better race day. 

Thinking You’re the Flash 

Good TV Show, but nowhere close to realistic.  Going out too hard and too fast in the beginning —whether it’s during your training or on race day— can be disastrous. You’re just setting yourself up for injury or re-injury (and your race performance is going to be ugly for the second half).

Not everything is a race!  And frankly it shouldn’t be.  You are your only competition and it’s through gradual methodical progressions that you’ll get better over time.  Time.  Just give it time. 

Whenever you’re hitting another phase of training —specifically that session where things get changed up a bit— be sure to check back in on your volume and intensity.  Increasing your volume (mileage distance, number of intervals, etc.) and intensity (base pace, push pace, all out) at the exact same time is a recipe for disaster.  Actually that’s usually the exact moment people get injured.  And most of the time it’s totally preventable. 

Work on your mental game by resisting the urge to show off  and learn how to control your engine by gradually revving up your intensity and pace throughout your training. 

During your training or even on race day, start out slower, pick one person in front of you, and aim to pass them later in the run.  Do this consistently enough and you’ll have built a more sustainable approach to running that’ll pay off long term.


Going At It Alone:

Community.  This is really how and why many of us get into fitness and just about every sport there is.

Trying to figure out everything yourself is often the path many take, but it never pans out long term.  You shouldn’t be doing EVERYTHING yourself.  While a run can be a chance to clear your head it’s also a great social activity to get people together.

But aside from the social elements, when you’re training for something or just trying to have fun, you need a support group.  Not only are there plenty of mental health benefits to this but there are also so many physical benefits from this. 

When you train with better runners than you, you’re challenged to push your pace and you end up learning how to dial in your mindset and pace to push through your comfort zone.  And when you train with runners that you’re better than, you can settle in, dial in your form, and teach those techniques to your friends.  Thus reinforcing the techniques and making you a better runner!  It’s a win win.  

And pro tip, don’t saddle all of your workouts with one friend. Spread those sessions out among a group of friends so you can learn different styles, levels, and avoid the risk of burning out one of your friends when you decide to sign up for a half ironman.  

By avoiding these common mistakes, you’ll have a sustainable and enjoyable running experience. Remember to train in the right gear, start out slower, and bring your friends along. 

Happy trails!

Nate Brugnara

(Your OCR Coach)

P.S. Coach Nate Brugnara has helped gym goers and racers transform their minds and bodies to confidently cross the finish line of an Obstacle Course Race and become more capable versions of themselves.  

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