10 lessons from Trail Summit for good health and performance

1. Nutrition isn’t just about grams of carbohydrates

Nutritionist Anthony Berthou (whose books I highly recommend you read if you haven’t already) insists that the energy approach (how many grams of carbohydrates per hour?) can be relevant, but that’s just the icing on the cake.

To be healthy and perform well, you first have to work on… the cake! In other words, adapting to exercise, by looking at digestion, inflammation, intestinal balance, immunity… And therefore the daily diet, which will enable the body to adapt following training. In short: adopt a systemic approach, not just an energetic one.

2. To recover properly, respect your chronotype

Sports physiotherapist Flavio Bonnet emphasized that we don’t all have the same rhythm. Early or late to bed, needing more or fewer hours… Identifying your chronotype helps you to optimize your sleep for recovery, progress and better health.

3. NSAIDs and running: a real danger

Even if non-steroidal anti-inflammatory drugs (NSAIDs) are not considered doping products because they are authorized (we’re more concerned with doping behavior), remember that NSAIDs + trail = a cocktail to be avoided at all costs.

In particular, they can lead to acute renal failure…and the loss of a kidney. Diego Pazos reminded us that if you really need to take them, it’s not the time to run…

4. Sunscreen is not enough

Dermatologist Stéphanie Leclerc Mercier dispels preconceived ideas about sun protection. Putting on SPF 50 cream is essential, but far from sufficient.

The skin sweats, the cutaneous barrier is weakened… We also protect with practice schedules, shade, covering clothes, a hat and glasses.

5. During pregnancy, physical activity is recommended

In an uncomplicated pregnancy, Marion Delespierre, elite athlete and sports doctor, reminds us that no literature advises stopping sport. On the contrary: exercise is good for both mother and baby, as long as the intensity, frequency and activities are appropriate and well-tolerated.

6. Menstrual cycle: individual adaptation

Professor Guillaume Millet pointed out that studies are still limited and that there is currently no proof that you should train according to your menstrual cycle.

In the field, French trail team coach Adrien Séguret incorporates this, taking into account the particularities of each woman. It’s really very individual.

For some women (but not all), the cycle has an impact and it will be interesting to adapt the load to certain periods. That’s what Chloé was talking about in this article dedicated to training and the menstrual cycle.

7. Reinforcement, essential for performance and longevity

A number of conferences focused on strengthening and mobility, with presentations by sports science researcher Lilian Lacourpaille, Training Thérapie sports physiotherapists and coach Sébastien Cornette, founder of the Ecole de Trail.

First point to remember: renfo and mobility are essential and interesting at every level!

As well as being useful for gaining trail performance, maximal strength training is a major pillar of health as we age. This applies to everyone, and even a small amount is useful. Here’s a summary on the subject.

Florence Morisseau, a sports physiotherapist, stressed that post-menopausal women have an even greater interest in incorporating this maximum strength training to maintain their muscle mass and bone density.

As a bonus, the good news is that a quality is difficult to develop but fairly easy to maintain: it’s worth making the initial effort…

Finally, to run long and fit, remember that it’s useful to work on these three essential areas: maximum strength, plyometrics and sheathing.

8. Bladder weakness is not inevitable

Lise and Laura, pelvic health physiotherapists from Women in Progress, discussed this rather taboo subject.

Between 30% and 60% of women who run suffer from it, but it’s not “normal”. With a comprehensive assessment and support from a trained professional, there are effective solutions. And the good news is that it’s reversible!

9. Women and physiology: real differences

Guillaume Millet gave a talk on the differences between men’s and women’s physiology as they affect trail running. A very rich conference in many respects that I can’t summarize here, but here are a few differences to keep in mind.

We have a lot of things that don’t help us as sportswomen (let’s face it!), namely lower oxygen-carrying capacity due to hormones, resulting in lower VO2Max and higher body fat.

But we also have a few advantages, such as greater metabolic flexibility and more slow muscle fibres. So we’re certainly less “fatiguable”: not bad, eh? 😉

10. After an ultra, recovery takes time

Elite athletes Camille Bruyas and Marion Delespierre gave an interesting talk on recovery after an ultra. Key points: hydration, sleep and nutrition remain the main priorities.

What’s more, carbohydrate and mineral intake during the race also facilitates recovery.

Finally, it’s normal not to feel like going back to work quickly: recovery is a physical and mental process, unique to each individual, and it’s important to listen to yourself. However, certain signals, such as pain, persistent sleep disturbances or cycle disorders, should lead you to seek advice.