STONE TSANG’s TOP 10 TIPS for Successful Trail Running

STONE TSANG’s TOP 10 TIPS for Successful Trail Running

1. Plan your own way
  • Make a realistic goal and make a specific a training plan for your target race according your lifestyle, strength, weakness, current fitness and limitations.
  • Write down a plan that will push you to run.
  • Record your training to help you review your run and training cycles.
2. Train in right way It’s necessary to preform different types of training in your each training cycle to allow you run faster and longer.
Basically, there is 3 main trainings I prefer:

  • Speed endurance (Tempo run on flat/rolling hill, run with race pace 1-2hrs)
  • Hill works (Short Hill reps, Long hill reps)
  • Endurance (Long Run)

Others, necessary (but no need to do it every cycle):

  • Strength (using thera-band/body weight, jumping Exs…)
  • Recovery (hiking, easy run, biking, swimming…) as important as training
  • Speed downhill run
  • Trail running technique improvement
  • Night running
  • Practice using trekking pole
3. Keep variety
  • Usually change your training pattern and type of exercise in each cycle, but the basic training principle and purpose is same.
  • The improvement will be limited when your body adapts to the same training.
  • For example: changing the reps, time, distance, and routine.


4. Run Smart
  • Easy sections don’t run too hard, Long run should be low intensity, and hard section should be shorter duration.
  • Quality Vs. Quantity; Too many mileage on feet certainly makes your body too tired and exhausted, also takes time for recovery that will influence our next training section. However quality trainings save time, and are easier for recovery and have good training effect.
  • Always listen to our body and adjust training program. Don’t worry to take a day-off or slow down yourself when feeling not right, otherwise easy to get injury or will take more time for recovery.
5. Be patient
  • Be patient to start where you are; gradually increase mileage, never big jump.
  • Be patient to face injury and sickness, and stay positive to seek for treatment, and adjust your training program to see what you can do to maintain your fitness during the injury so you don’t lost too much during your recovery. Cycling might be a good choice if you can’t run.
6. Be disciplined
  • Yes quality training can be tough, don’t make excuse to get out of training, except your really not feeling good or injured. You have to be tough and believe it!
  • Always have strong mind and positive thinking!
7. Be motivated
  • How to make your training fun is very important to motivate yourself to move forward and have a lasting running career/life.
  • For example: run with friends; run in different route; run with map to explore new trails; run as transportation for going work; giving yourself an award after a big run…etc.
  • Setting a new target/challenge for yourself every year, or joining some new races around the world every year
  • Sharing feeling and experience with friends and family, and to have them involved in your trainings or races to get their understanding and support
8. Nutrition
  • Eat healthy.
  • Taking recovery meal or snack within 30mins after your run to have a better recovery and ready for next training section.
  • Practice nutrition in training that you will use in the race.
9. Making the balance between family, work and running
  • Joining less races, and plan a target race and few training races, then you can spare time for your work and family and that will have less pressure on you.
  • Earn family’s support, otherwise you can‘t run happy.

For example: Sharing your training and thoughts with them; spend time with them; invite them to come your some races to let them see and feel your passion.

  • Making your training fit in your life, such as using running instead of the transportation for going work that saves time.
  • Plan some of your trainings involved with family, such as hiking with family as your recovery section.
10. Taking a break
  • Plan a long break in your whole year training planning, that is very important to refresh and recharge yourself, so that you can reach another peak.
  • Also good to make your life easier, and good balance for your work, family and running, so that you can run happier and easier.