TrainingAdapting to the terrain is essential. Road running and trail running are two different things, something your joints will definitely notice. Besides doing long trainings, so that your legs get used to the mileage, it's important to do some "ramp training" and prepare your leg muscles for the long, steep slopes that await you on the trails.
NutritionTake in carbohydrates as your main energy source, most importantly before and after training. Keep in mind that it's not just about what you eat on the day of the contest, but about what you eat during your preparation. Pay attention to your food intake on the preceding days, it can make the difference between success and failure.
SupplementationTake mineral salts to replenish those lost through sweating, and fast-acting carbohydrates to make sure you don't run out of energy while running. Caffeine will give you an extra stimulus for short-term energy bursts, and for those last few miles of your run. If you want to develop more muscle mass and recover better, go with a protein supplement. Because of its strong anti-inflammatory effects, Omega-3 can be of great value during the recovery period.
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When it comes to endurance, carbohydrates are fundamental to provide you with energy during your effort. A carbohydrate supplement will make sure that this macronutrient will remain available to your body during exercise, so that what is lost can be replenished during the effort.
When the exercise is over, make sure to replenish your depleted nutrient stores. A good dose of carbohydrates and protein is the basic formula here.
Getting a good night's sleep and resting are essential steps while recovering from endurance exercise, and so is meeting all fundamental vitamin needs. Choose the right supplements for a bit of extra help.