How to select your first trail or road running race

Summation Athlete Michelle Zhang (@chelletraveled) takes in the mountain views during a training run.

So you want to enter a race?

Endurance running races are popular among runners of all levels, from beginners to seasoned athletes, and their popularity has skyrocketed over the past decade. However, selecting the appropriate race for the summer requires careful consideration, especially for those with little or no experience with competitive running events. Choosing a race that matches your fitness level, running experience, and personal goals is essential and will help ensure that your involvement in these events results in a positive experience!

This blog post will provide tips and recommendations on choosing an appropriate endurance running race for the summer. Depending on the running you enjoy most, you may opt for a trail or road race, both of which offer a variety of their own unique challenges. Thus, we will also discuss the differences between road and trail runs and how they can affect your race selection.

Assess Your Fitness Level and Running Experience

The first step in selecting an appropriate endurance running race is to assess your fitness level and running experience. For this task, a coach can be a huge asset and really help you understand your current fitness level and determine appropriate goals. If you are a new runner, you should start with shorter distances and gradually build up to longer races. The American Council on Exercise recommends that beginners start with a 5K race (3.1 miles) and work their way up to a 10K (6.2 miles), a half marathon (13.1 miles), and eventually a full marathon (26.2 miles).

For those with previous race experience, you should consider your past performance and use it as a benchmark for selecting a new race. If you have completed a 5K before, you can move on to a 10K, or if you have run a half marathon, you may want to challenge yourself with a full marathon. It is important to remember that each race is unique and may have different terrain, elevation, and weather conditions, which can affect your performance.

Set Personal Goals

Setting personal goals is crucial in choosing an appropriate endurance running race. Your goals should align with your fitness level, running experience, and personal aspirations. Some common goals include finishing a race within a specific time frame, completing a race with friends or family members, or simply finishing the race.

If you are a new runner, your goal may be to finish the race without stopping or walking. As you progress in your running journey, your goals may become more ambitious, such as setting a personal record or qualifying for a major marathon event. Whatever your goal is, make sure it is realistic and achievable and set a training plan to work towards it.

Consider the Terrain and Elevation

The terrain and elevation of the race course can significantly impact your race experience and performance. Road races are typically flat, fast, and predictable, while trail runs can be challenging, technical, and unpredictable. Trail runs often include obstacles such as rocks, roots, and steep inclines, requiring more skill and endurance than road races. All of these skills should be trained and practiced beforehand so that the athlete has basic experience dealing with the unique challenges they are anticipating on race day. Without prior training, an athlete runs the risk of injury.

When selecting a race, consider the course's type of terrain and elevation. If you prefer a flat, fast course, a road race may be your best option. A trail run may be more suitable if you enjoy the challenges of hill climbs and steeper terrain. However, if you are new to trail running, it may be best to start with a shorter distance and work your way up to longer races.

Check the Weather Conditions

What are the typical weather patterns during the time of your chosen event? The weather can have a significant impact on your race experience, performance, and risk for injury. Running in hot, humid conditions will have different hydration requirements than a cooler run, while running in cold, rainy weather can be uncomfortable and presents its own set of challenges associated with exposure injuries. When selecting a race, consider the time of year and the typical weather conditions in the area.

Summer races can be particularly difficult, as the heat and humidity can make it difficult to maintain your pace and stay hydrated. Afternoon thunderstorms are also regular occurances and can pose a significant threat to safety if you are not prepared. If you are not used to running in hot weather, it is essential to acclimate yourself by training in similar conditions before the race. You should also consider races that start earlier in the day, before the day's heat sets in and thunderstorms build.

Research the Race Organization and Amenities

The race organization and amenities can significantly impact your race experience. When selecting a race, research the race organization and their track record for organizing events. Do they provide aid stations during the race? How often? What types of food/hydration is provided at these stations? If the race isn’t local, don’t forget to research the location of the event to ensure you have a place to stay the night before and potentially after the race! The fewer logistics you have to worry about on race day the better since you’ll already be super excited and a bit nervous in anticipation of the event!

In conclusion, selecting an appropriate endurance running race for the summer requires careful consideration and planning. Assessing your fitness level and running experience, setting personal goals, considering the terrain and elevation, checking the weather conditions, and researching the race organization and amenities are all crucial factors to consider. Whether you are a new runner or an experienced athlete, choosing the right race can help you achieve your goals and enjoy a rewarding and fulfilling race experience. A coach can help you plan and prepare for these events and help ensure you hit race day feeling confident in your training and overall readiness. With these tips and recommendations in mind, you should be on your way to selecting an endurance running race that aligns with your goals and fitness level, allowing you to make the most of your summer running season.