Course Québec
Have you been running on the road for a while and are starting to feel the call of the trails? Trail running is a whole different experience: roots, rocks, climbs that burn your thighs, and views that make you forget about your watch. In Québec, we’re spoiled for choice when it comes to trails, from the trails of Mont Saint-Hilaire to the mountains of Charlevoix. But before you sign up for your first trail running race, it’s worth understanding what sets trail running apart from road running.
This guide will help you prepare for your first trail race without any unpleasant surprises: how to choose an event that’s right for you, how to train specifically for it, how to manage your pace and the elevation gain on race day, what to pack in your backpack, and—most importantly—what mindset to adopt as you approach the starting line. If you’re a complete beginner to the sport, be sure to check out our guide to getting started with trail running.
The classic trap for road runners is to simply apply their usual distances to trail running. Can you easily run a 21 km road race? On a trail, with elevation gain and technical terrain, that same 21 km could take you an extra hour and leave your legs completely exhausted. For your first experience, playing it safe is your best bet.
Aim for a race between 5 and 15 km. That’s more than enough to get a taste of what trail running is all about without turning your day into a nightmare. A 10-km trail run is easily equivalent to a 15-km road run in terms of perceived effort. Keep in mind that time on your feet matters more than the mileage on the clock.
Take a close look at the course profile. For your first race, look for a moderate elevation gain—say, between 200 and 500 metres for a 10-kilometre race. Some races advertised as “easy” hide some pretty steep climbs. The cumulative elevation gain (D+) is often a better indicator of difficulty than the distance itself.
For your first race, opt for a well-established event with clear course markings, aid stations, and an experienced support team. This takes a lot of the stress out of it. Québec offers plenty of great options accessible to beginners. Check out the trail running calendar for Québec to find a race near you that matches your skill level.
You don’t prepare for a trail race by racking up kilometres on a flat track. The body adapts to what you ask of it, so you need to replicate race conditions as often as possible.
Look for trails that resemble those in your race: loose soil, roots, rocks, and changes in direction. This type of terrain engages the stabilizing muscles in your ankles and hips, which remain inactive when running on the road. Trail running improves your proprioception, balance, and ability to react quickly. Even just one trail run a week makes a huge difference.
Elevation changes require specific training. Incorporate hill repeats into your weekly routine: run uphill at a sustained effort, then run back down at a recovery pace. Uphill work builds leg power, while downhill running—often overlooked—heavily engages the quadriceps in an eccentric contraction. It’s actually the downhill running that causes those infamous sore legs the next day. Train for it just as much as you do for the uphill.
Once a week or every other week, go on a long run on a trail. The goal isn’t speed, but endurance and getting used to the terrain. These runs teach you to pace yourself over distance, test your hydration and nutrition, and break in your gear. It’s also the perfect time to get used to alternating between running and walking.
On race day, the adrenaline and the atmosphere will push you to start too fast. That’s the number one mistake. On the trail, smart pacing makes all the difference between a great experience and endless suffering.
Resist the urge to follow the pack during the first few kilometres. Start at a pace well below what you think you can sustain. Trail running offers little forgiveness for overly ambitious starts: if you burn through your energy reserves on the first climb, the second half will feel very long. It’s better to feel fresh at the halfway point and pick up the pace if you’ve got the energy to spare.
Here’s the revelation that surprises all road runners: in trail running, you walk the climbs, and that’s completely normal. Even elite runners walk the steepest hills. Brisk walking uphill is often just as effective as running in terms of speed, while consuming much less energy. Use your hands on your thighs to generate power and maintain a steady rhythm. Save your running energy for the flat sections and rolling downhills.
For the technical aspects of running uphill, our article on trail running uphill and downhill technique details the proper form to use.
Unlike road running, trail running often requires a minimum amount of gear, which is sometimes even mandated by the race rules. Never skip this step.
Some races, especially those over a certain distance or in the mountains, require a list of mandatory gear: water supply, waterproof jacket, emergency blanket, whistle, and a fully charged phone. Read your race’s rules carefully and prepare your gear in advance. Checks are sometimes conducted at the start, and failing to have a required item could result in your race number being denied.
On the trail, you’re often far from water sources. A hydration belt or a small hydration pack (trail vest) quickly becomes essential once the race exceeds one hour of effort. The vest has the advantage of distributing the weight and keeping your hands free. Test it out during training to avoid chafing on race day.
For a complete list and buying tips, check out our beginner’s guide to trail running gear.
As soon as your run lasts more than an hour, nutrition becomes a key factor in performance and enjoyment. Your body draws on its glycogen stores, which need to be replenished regularly to avoid hitting the wall.
The general rule: consume between 30 and 60 grams of carbohydrates per hour during long runs. Gels, bars, dried fruit, bananas—everyone finds what works best for them. The important thing is to test all of this during training—never on race day. A stomach that isn’t used to a gel can completely ruin the experience.
Trail running adds a few logistical elements that aren’t part of road racing. A little preparation will save you a lot of stress.
Find out where the aid stations are located so you can plan your hydration and nutrition between each one. As for course markings, take the time to note the markers at the start: ribbons, arrows, and signs. On the trail, it’s easy to miss a fork in the path when you’re focused on where you’re stepping. If you haven’t seen any markers for a while, stop and retrace your steps rather than venturing further off course.
Pack your backpack or vest the night before, following the list of required gear. Place heavy items close to your back, and keep your water and nutrition easily accessible. Do a final check in the morning: race bib, safety pins, water bottles filled, food, jacket, and a charged phone.
On the trail—and especially at high altitudes—the weather can change drastically in a matter of minutes. What was a beautiful, sunny morning at the base of the mountain can turn into cold rain and wind at the summit. Never rely solely on the conditions at the start.
Check the forecast specific to the race area, and prepare for the worst-case scenario. A waterproof layer in your pack isn’t a luxury: hypothermia can quickly set in for a wet, slowed-down, and tired runner. Also adjust your footwear: a soggy trail becomes slippery and technical. It’s better to carry a jacket you don’t need than to be without one when the weather turns.
Here’s perhaps the most important piece of advice: your first trail run isn’t a road race. Forget your personal bests; forget your pace per kilometre. Trail running is about the effort and the feeling, not the numbers on your watch.
Enjoy the scenery, wave to the volunteers, and take a sip of water at the summit while admiring the view. Your finishing position doesn’t matter much on your first run. The goal is to cross the finish line with a smile and the desire to come back for more. Trail running is a warm and welcoming community where mutual support often takes precedence over competition. Let yourself be carried along by this atmosphere.
To wrap things up, here are the most common mistakes made by trail running beginners. Knowing them is the first step to avoiding them.
Preparing for your first trail race means shifting your mindset: less focus on time, more on the experience; less pavement, more nature. With a well-chosen distance, specific training on the trail, careful pacing, and the right gear, you have everything you need to make your first experience a memorable one. Walk your climbs without guilt, eat early, respect the mountain weather, and above all, enjoy the moment. Ready to take the plunge? Find the race that’s right for you in the Québec race calendar and let’s meet on the trails.
Browse the full calendar of running races in Québec on CourseQuébec.
Photo: Pexels
