Trail Tips

Everything you need to prepare for the Sydney Trail Series - from trail-specific strength to fuelling, gear and coaching support.

Training for the trails

Trail running isn’t just road running on dirt. It challenges different muscle groups, movement patterns and energy systems — especially through the ankles, calves, glutes and core.

If you're preparing for your first Sydney Trail Series event, here’s how to tailor your training:

Add Hill Work

Include uphill efforts to build strength and aerobic fitness & controlled downhill running to improve eccentric strength and reduce injury risk

Mix Up Your Surfaces

Seek out variety in your weekly training - grass or gravel paths if you don't have access to fire trails or single track trails.

Work on Agility

Trail runners constantly adjust stride length and foot placement.
Incorporate short, quick stride drills, light cadence work and controlled trail efforts on technical sections to build confidence.

Structured Coaching Support

If you’re looking for more direction, personalised programming can help you train with purpose and consistency. For runners wanting structured guidance grounded in endurance science and long-term development principles, explore the coaching philosophy behind The Long Run, led by David Byrne - ultra-endurance athlete and Sydney Trail Series regular.

Strength for Trail Runners

Strength training supports everything you do on the trail - from climbing efficiently to descending confidently.Trail-specific strength focuses on:

Calf and ankle resilience
Glute and hip stability
Core control under fatigue
Eccentric strength for downhill running

Adding two structured strength sessions per week can significantly improve durability to prevent injuries, and running economy. For runners wanting a practical starting point, a structured trail strength plan can help build confidence before race day.

Download our Free Trail-Ready Strength Plan developed in conjunction with Aidan D'Arcy from Run Stronger.

Nutrition

Fueling right is just as important as your training. Trail running often takes longer and burns more energy than road running, especially with hills and technical terrain.

Aim for balanced meals with quality carbs, protein, and healthy fats in the days leading up to your run.
For longer runs or races (over an hour), Tailwind Nutrition is the perfect choice. It’s an all-natural, complete fuel, providing energy (carbohydrates), electrolytes, and hydration all in one. Staying hydrated with Tailwind can help reduce cramping and support your performance during longer efforts, especially on hot days.
Check the course maps to get familiar with where the aid stations for your event are - we will have water, Tailwind Nutrition, fruit & lollies to help you along.
Practising your race-day nutrition during training runs is key to avoiding stomach issues later.

Tailwind Nutrition offers guidance on how to use their products. If you need any help, email them at info@tailwindnutrition.com.au