Trail running at Mont-Orford

Before hitting the trails that will take you to the summits, we share with you some pro tips on trail running while dissecting the Coupe des 3 Sommets course.

Whether during Coupe des 3 sommets event, or simply for your training, the course is available at all times. You can download the route on STRAVA and on the event page!

The Coupe des 3 Sommets is undoubtedly an expert course. The 12.5 kilometers that crisscross the mountain will take you from one peak to the other, alternating between breathtaking viewpoints (that's fair to say), immersions in the forest, clear paths, but above all the height difference!

It is the 950 meters of elevation and the alternation of ascents and descents, which make the particularity of this fast and punchy course which we could compare to a sprint course.

And yes, running on a trail means playing against gravity. Here every gram counts, hence the importance of dragging as little weight as possible! Not to mention that we cannot go faster than our cardio allows us. Fortunately, it is a muscle that develops quickly and with good training, you can quickly see progress.

The descent offers us a moment of respite to catch our breath. Cardio is less required and we can push our speed, but be careful this is also the time to get injured or take a dig!

Muscularly, the descent is very difficult. It is your quadriceps which absorb the impacts and at the end of the course, the legs are tired! We therefore warn you about the beautiful final descent in the 4KM. Even if you feel like you're floating in the scenery, remember that your muscles will probably burn!

Running on steep terrain requires rapid identification of obstacles and supports, as well as simplification of the terrain. A game that forces us to stay in the present moment!

This visual cueing technique allows acceleration and energy saving and depending on the motor experience of the runners, this learning can be slower or faster. For example, if you are comfortable skiing down the glade, it will probably be more natural to repeat terrain obstacles while running.

There are no miracle recipes, progressive training and sufficient rest before the event reduce the risk of injury and increase pleasure! But how do we choose which journey we are ready to take on? The Coupe des 3 Sommets offers you 2 distinct courses. Learn more about the courses.

Ideally, we should do the equivalent of the duration of the estimated effort for the race, in training. By doing intervals of walking and running or alternating the elevation, the idea is to prepare our body to do aerobic exercise of a certain duration. For the Coupe des 3 Sommets, you also need to think about integrating several descents and climbs within the same training session to get your body used to this alternation in altitude.

Rest is often underestimated, yet it is important to give our body a little break. We therefore recommend 2 weeks of rest before a big event.

The beauty of it all is that during the event, your body will be much more rested than during training and therefore with the excitement of the moment, it is very possible that you will have a lot more fun!

The advantage of running is that we don't need a thousand gadgets (some people will not agree), you just need good shoes! Good shoes are essential for good absorption and stability. Instead of accumulating stress in the muscles, the shoe will absorb some of it and that's good for us!

Trail running involves being subject to nature's harsh weather, especially when we reach a summit where the temperature can drop several degrees! We therefore advise you to bring a few layers to put on or take off depending on your body temperature!

• Good trail shoes
• High socks to prevent scratches and mosquitoes
• Little gloves
• A buff for the neck or for the ears
• Your phone and health insurance card in case of emergency
• Your watch for your stats!

Running is difficult, no matter the level! So what motivates us to put on our shoes and go running?

Nature and the present moment! Naturally, being outside and running on a trail that requires effort and constant adaptation monopolizes our attention and constantly brings us back into the present moment. However, if we feel our attention slipping, or the difficulty taking over, there are a few techniques:

Focusing your attention on our touch on the ground and our breathing, as well as mental reinforcement using key words can help! Indeed, repeating words of power or ease to yourself (images that give you confidence) increases motivation and allows you to return to the moment.

Running is a habit that should ideally be maintained all year round, to avoid injuries, but also to create a habit. If trail running requires cardio and muscle training, it is also an excuse to create balance in our lives around this magnificent sport!