Les bonnes résolutions du traileur

The Good new year resolutions for a trail runner

A new year for trail running has just begun. A new year often means new resolutions. A new year also means a new sporting challenge. But it's only a matter of time before the bad habits return, isn't it?

To accompany you in this new season, Nicolas Cerisier, Raidlight ambassador, qualified coach in trail running and ultra trail runner, shares with us the best resolutions to take to blossom and last in the practice of trail.

If there is one resolution to keep when trail running, it is to do the job between training sessions. By this I mean putting in place the conditions that allow the body to be both efficient and, above all, to avoid injury. As you may have guessed, this work that puts you off so much is based on 4 axes:

  • Overall muscle strengthening (mainly lower body, but not forgetting the upper body)
  • Core training 
  • Stretching 
  • Proprioception

Personally, I think it's a good idea to devote at least two hours a week to all this "invisible training". There are two options for doing this:

  • Or you can do this work in 1 or 2 weekly sessions. However, this represents a considerable amount of time, which may slow some people down.
  • Or we spread this work evenly over the week at a rate of 15 to 20' per day. This then becomes part of a routine and becomes part of the runner's lifestyle. It takes several weeks to build up a new habit. Start with a few minutes, but be regular. Once the routine has been integrated, the time devoted to "doing the job" will gradually become more important. It will even become necessary. The hardest part is getting started.

When it comes to good resolutions, we can also mention a point that is often forgotten but which is nevertheless fundamental: it is the concept of progressiveness. Many pathologies occur as a result of a lack of progressiveness, whether in intensity or in volume. The famous "too much, too fast, too long" which is the breeding ground for so many injuries. So be progressive in this new year, your body will thank you.

Finally, we can't talk about resolutions without talking about the different pillars of recovery: quality sleep, hydration and nutrition! But you already know that.

Come on... one more! Have fun, put it in perspective, sport is just the most important of the unimportant things in your life 😉

Nicolas regularly shares with us his experience and his precious advice on training and equipment. Thanks to his many recommendations, you will become a trail expert! You can find Nicolas Cerisier on his website https://www.autourdutrail.com/ or on his social networks under the name Autourdutrail.


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