In the past few years, we are pleased to see many women start trail running. If it will your first ever trail running race, we have received some questions regarding to how to prepare. Here is a short Q & A session:
Q: Are there check points?
A: Yes, Chi Ma Wan Entrance where 20km runners pass twice.10km runners pass once. This means a CP about every 5-6km.
Q: What do we have to carry?
A: ID, Octopus Card, 1L of water capacity, mobile phone
Q: How should I train for the 20km?
A: If not used to running on trails, suggest to go out and fast hike trails with rolling hills. Try and jog what you can. Just get used to the changes in the trails. Trail running you always adjust the pace depending on trail conditions. .
Q: Do I need a jacket? The race is in January.
A: If you are not planning on running the entire course and will fast hike, a long sleeve t-shirt or jacket may be useful if weather is cold. I do suggest a bandana and gloves for the hands if cold at the start.
Q: Can we take hiking poles?
A: Yes you can. If you are not used to the hills on trails we suggest using them. The course is not flat. Please be careful with poles and be aware of others around you. Do not swing your poles wide and hit runners around you.
Q: I have never run a trail race before - what do I need to know?
A: Trail running it is ok to fast hike the hills and jog the flat parts. Just keep moving forward. You do not have to go really fast. Enjoy the course and the views.
Q: How much water should I carry?
A: It depends. If you are a faster experienced runner, you could get away with 700ml between the CP's.- you will be finishing under 3 hours for the 20km race. If you need 3 hours or longer in the 20km we suggest 1L-1.5L between CP's.
Q: What should we wear for the trails?
A: You will be hiking or running so your body will get warm. If it is cold you will need to keep warm but not get too hot and sweat. Sweat gets cold = then you get cold. Example: I wear a t-shirt, shorts, bandana and gloves in the cold if I am running and I keep warm as long as I am moving. If I stop I take out my windbreaker to keep warm or if it is very windy. Light thin layers are best to have prepared for cold weather.