A Beginner’s Guide to Trail Running Terminology

As with all sports, trail running comes with its unique language.  Terms are thrown about casually by the more experienced trail runners and can leave those of us, newer to the sport a little perplexed.

From Aid Stations to Tapering

With trail running priding itself on inclusivity, let’s get you up to speed on the more common terms you will hear when you are next out on some “Single Trail.”  Additionally, we’ll talk about how this new dialect can be incorporated into your training.  After reading this article you will be a fluent “Trail” language speaker!

Aid Station or Checkpoint

To ensure you have enough support, aid stations will be situated at various distances on the racecourse.  These are an opportunity to stock up on your hydration (water) and nutrition (food) If you have a support crew this will be a chance to meet up with them.  Spend enough time to get what you need and not too long, beware of the chair and sitting down and not getting up again!

Bladder

Nope, not what you are thinking.  A bladder in trail running is a hydration system used to carry water.  Due to the distances, and remoteness of trail events, you will carry your supplies of water and food.

Bonk

To bonk or hit the wall.  During the middle of a race, if you run out of energy and become heavily fatigued you have bonked.  This is normally due to not getting enough calories through eating in the preceding hours.  Slow down and get some food onboard.  See fuelling below.

Cut-offs

The latest time you are allowed to leave an aid station.  If you miss the cut-off, you will have arrived too late or not left the aid station in time.  Ensure you know any course cut-off times and train appropriately, to avoid them.

Crew

Your support crew, generally friends and family who meet you at the aid stations and help with all your needs.  This can be anything from topping up your bladder to helping change your socks.  An unforgiving role and can be the key to a successful trail race.

Drop Bags

If you don’t have a support crew, aid stations will have a drop bag system.  Simply a bag with your supplies, nutrition, spare clothing and additional shoes.  They are very much a personal thing, in what goes in your drop bags.  Don’t forget items to help with morale.

DNF

Did not finish, when your race has not gone to plan, and you must withdraw or retire from the event.  DNFs can also happen if you miss the cut-off for a checkpoint.

DNS

Did not start, you signed up for the race and chose not to run it without withdrawing before the start.

Elevation or Vert

The total ascending and descending i.e. running up or down of the race.  Generally measured in metres and can be shown as a + or –, meaning the amount of climbing and descending of the course.  You will hear questions like “How much vert does the course have?”  The more vert the hillier the event.  When training for a trail race you need to incorporate training that simulates the vert demands of the race.  See Hill Reps.

Fuelling

Nutrition and Hydration.  A key part of trail running.  Nutrition is what you eat and drink when out on the trails or racing.  Nutrition can vary from liquids, with the energy source dissolved in water, through gels to solids, like sandwiches.  The key point is whatever you use on race day, you practise with and get used to in training.  See the long run.

Hiking

Trail races will include some steeper vert (see above).  Very few of us can run the whole course.  When it gets too steep, switch to walking, or hiking as we call it on the trails.  Being efficient at hiking and knowing when to switch to hiking will improve your efficiency as a trail runner.  Don’t be afraid to practise this in training as part of your longer runs.

Hill Reps (Repeats)

Running hills as part of your training has numerous benefits, from strengthening muscles to specifically preparing for the “vert” of a race.  By Incorporating hilly runs into your training, starting gradually with gentle slopes before moving on to steeper inclines.  Don’t neglect the downhill aspect by practicing descending in a controlled way.

Long Run

A key part of your training and typically much longer than your normal daily runs.  Use the long runs to build resilience to the demands of the race by gradually increasing their length.  Use the long run to check your mandatory kit, practise using poles, hiking, testing hydration and nutrition plans, in advance of race day.

Mandatory Kit

Each race may have a list of mandatory equipment.  This is the minimum amount of kit you will need to start the race.  Importantly from several weeks out you should be running your long runs with all your mandatory kit to make sure it fits, and you are used to running with it well before race day.

Poles

Trekking or running poles can be a great addition and help with the climbing and descending of all the vert.  The key thing is to practise, practise and practise, well in advance of the event.  Don’t suddenly decide to use them the week before the event, having never tried before.

Runnable

This term is relative!  Very simply if you can run it, then it's runnable.  Your trail running skills and fitness level will change if a section of trail is runnable.  Something you might find runnable might not be for another runner.  The more you train the more runnable terrain is likely to be.

Single Trail

A trail only wide enough for one runner, with limited areas to pass if in a race.  If you want to pass another runner on a single trail, shout out “Passing right” and they will move to the side and let you pass.

Technical Trail

More challenging trail.  Generally, they have more rocks, tree roots, steeper climbs, descents or other obstacles to negotiate.  It’s what makes our sport fun!  Train on technical terrain to be quicker at traversing it.  You may hear “How technical is the course?”

Tapering

Just before a race you will start “Tapering.”  A reduction in your training load allows your mind and body to freshen up and fully recover in preparation for the demands of your race.  Keep some intensity and gradually lower the amount of running a week or two out from your race.

Hopefully, we have demystified these trail running terms and shown you how to incorporate them into your training.

 Now you know the language, what’s stopping you from hitting those trails?