A few tips to prepare for the Moka Trail

The Moka Trail is an inspiring yet challenging experience. The massage therapist and acupuncturist, Dev Deerpaul and the fitness trainer, Yannick Lincoln share their advice with you to get in shape and enjoy the race day to the fullest. Here are their tips for the brave runners who will take on the different routes: Deux Mamelles (7km), Petit Both (14km) and Grand Pouce (28km).

Trail runs for all levels

Novice trail runners will aim to complete the event without getting totally exhausted. At least eight weeks’ preparation is required. “It is fundamental to listen to your body in order to carry out a reasonable training programme. The best method is one that the body can cope with,” says Dev.

Cardio or interval training

He advises you to perform cardio workout (brisk walking, running) 1-3 times per week to boost your endurance. “A minimum physical fitness is required even to run 3km,” says Yannick. He recommends ‘interval training’ for seasoned trail runners. “It’s a form of training that alternates high-intensity exercises with recovery periods,” he explains. The exercise is repeated over and over several times.

Mental preparation

You must approach the event with confidence, like a joyous celebration, and set yourself a realistic goal. “It is important to stay positive,” says the therapist. As the race day approaches, you should take care to sleep well. Although often ignored, sleep is your best ally, just after your feet!

Going over the course route

Trail running is more demanding than road running. Each course is unique with its own differences in terrain, challenges and obstacles. This diversity of features will offer you different kinds of experiences. To feel more comfortable on race day, you need to train off-road. This will allow you to get familiar with the type of terrain you will encounter!

Before the race starts

Warm up for 10-30 minutes according to the distance. The perfect muscle awakening workout is to combine walking, side-stepping, backward running and finally, progressive acceleration runs. Don’t position yourself right in front on the start line, unless you are confident you can keep pace with the best, and don’t start too fast.

Getting the right supplies

Solid foods are not required for less than 45 minutes’ effort. Participants in the 28km race should drink plenty of water, maintain a regular intake of sugar (60g per hour) and eat what they like at the feed stations (bananas, dried fruit…) without forcing.

The race is on!

During the race, stay focused on your pace while enjoying the scenery. Between strides, you can also ponder over these words of Yannick, “The desire that drives us to enter the event is highly valuable as it makes us realise how precious our body actually is. You only get one body in your life, leaving you with very little room for error. Sport gives us this body awareness.”

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