Trail running training for technical races like Guara Somontano
Trail running training is a journey that requires much more than just running long distances. As a trail runner who has spent years preparing for races on rocky and demanding terrain, I have learned that success depends on a complete approach. Because the Guara Somontano Ultra is known for its dry conditions, sharp rocks, and long technical descents, every detail of your preparation matters. Therefore, in this article I will share practical strategies to strengthen your legs, improve your downhill technique, protect your ankles, and recover efficiently. Moreover, I will include examples of exercises with the foam roller and proprioception drills that have helped me personally to finish technical ultras with confidence.
Why specific trail running training matters
When you sign up for a technical ultra, you quickly realize that normal road training is not enough. Indeed, the uneven ground, sudden changes of slope, and exposed sections of Guara Somontano demand far more than endurance. In fact, without targeted preparation, even strong runners can end up injured or losing time on descents. Therefore, trail running training should always integrate strength, technique, and recovery in a balanced way. Additionally, working on specific drills improves not only your performance but also your overall confidence when the terrain becomes unpredictable.
Building strength as the foundation
First of all, strength is the cornerstone of trail running training. Because technical ultras require both power and resilience, runners must go beyond simple mileage and add structured strength sessions. Personally, I dedicate two weekly workouts exclusively to strength, and I have noticed clear improvements in my stability and downhill efficiency.
Squats and lunges build powerful quadriceps and glutes, which absorb impact on descents.
Single-leg step-ups and pistol squats replicate the demands of running on uneven surfaces.
Core stability work, such as planks and mountain climbers, supports balance when fatigue hits.
Furthermore, integrating resistance bands and weights adds progressive overload, which makes your muscles ready for the strain of rocky terrain. Consequently, when you face a steep downhill in Guara Somontano, your legs will feel prepared instead of overwhelmed.
Mastering downhill technique
In addition, downhill technique often determines the outcome of a race. Although many runners fear descents, they can be turned into an advantage with proper practice. When I first started, I would brake too much, which destroyed my quads and slowed me down. However, after focused trail running training, I learned to descend with flow and efficiency.
Keep your steps short and light, because this prevents slipping on loose gravel.
Lean slightly forward, since braking too hard increases impact and risk of falling.
Engage your arms for balance, as they stabilize you when rocks move underfoot.
Train on real downhills weekly, because treadmill or flat sessions cannot replace the technical feeling.
Moreover, practicing downhill intervals conditions your muscles to absorb impact repeatedly, which reduces damage during the race itself. As a result, your legs will feel fresher in the final kilometers when many others are struggling.
Protecting your ankles with proprioception
At the same time, ankle stability is a vital part of trail running training. Since Guara Somontano has many rocky sections where the ground shifts with each step, weak ankles can quickly lead to sprains. Personally, I dedicate short proprioception sessions after runs, and I have avoided injuries ever since.
Some simple yet effective drills include:
Balance on one leg with eyes closed, because this forces your reflexes to react faster.
BOSU ball or foam pad exercises, since they mimic unstable terrain.
Foam roller mobility drills for calves and feet, which improve flexibility and joint range.
Importantly, you only need five to ten minutes consistently after each run, and over time the benefits accumulate. Consequently, when you step on a loose rock during the race, your ankle adapts instantly instead of twisting.
Using foam roller for recovery
In addition to strength and technique, recovery is equally important. In fact, I often say that trail running training without recovery is incomplete. Because technical terrain causes micro-damage to your muscles, using a foam roller becomes an essential tool. I personally roll my legs after each hard session, and I can feel the difference in circulation and recovery speed.
Focus especially on:
Quadriceps and calves after downhill sessions, because they absorb the most impact.
Glutes and hamstrings after strength workouts, since they tighten easily.
Feet arches to maintain healthy mechanics throughout long runs.
Moreover, combining foam rolling with stretching prevents stiffness and allows you to maintain weekly training volume without setbacks. Therefore, consistency in recovery is as decisive as consistency in mileage.
Nutrition and hydration on dry terrain
Nevertheless, physical preparation is not the only factor. Since Guara Somontano is characterized by dry and hot weather, nutrition and hydration strategies must be adapted. During my races in similar conditions, I always carry electrolytes and practice drinking in training. Consequently, my stomach tolerates fluids on race day.
Practice fueling during long runs, because your body must adapt to digesting while moving.
Increase salt intake on hot days, since dehydration accelerates fatigue.
Test different gels and bars before race week, because experimenting on race day is a recipe for disaster.
Therefore, just as you train your muscles, you must train your gut to handle the demands of a technical ultra.
Mental training for technical challenges
Equally important is mental preparation. Because technical ultras are long and unpredictable, mental resilience often decides who finishes. Personally, I visualize difficult sections and imagine myself overcoming them smoothly. Additionally, I practice mindfulness breathing during climbs, which keeps my focus sharp.
Break the race into sections, since thinking of 100 kilometers at once is overwhelming.
Repeat mantras like “strong and light”, because positive words influence physical performance.
Stay present on descents, as one distracted step can cause a fall.
As a result, mental training transforms fear into flow, and obstacles become part of the challenge instead of threats.
Conclusion
In conclusion, trail running training for technical races like Guara Somontano must go beyond simple mileage. Because strength, downhill technique, ankle stability, recovery routines, nutrition, and mental preparation all play a role, integrating them into your plan is the only way to succeed. As a trail runner who has applied these methods, I can guarantee that the difference is visible not only on race day but also in everyday training. Therefore, if you dedicate time to every aspect—body, mind, and recovery—you will arrive at the start line with confidence and finish strong on one of the most demanding terrains in Spain.
