In cross country and trail running it is an oft used tactic to surge to break up the field. This is done with relentless regularity and precision by East African runners. However, it’s not the attacking tool of a novice or the unprepared; you need to train hard and smartly to use surging to its best effect.

A surge is a planned and substantial pace increase at a predetermined point in a race; this juncture can be a location, a lap or a given elapsed time or as we sometimes see an incident such as a slip, a distraction. The goal of surging is to escape from the rest of the pack by creating a gap that the other runners are reluctant or unable to close. Once the gap has been established, the surging runner(s) look to return to a normal pace and rhythm.

Surging works as it disrupts the rhythm of competitors, it unsettles their race plans. Unprepared for a sudden acceleration,
opponents are forced out of their comfort zone and forced to cope with significantly increasing stress burdens and doubt.

The stress loads are not all one way. If you are aiming to offload a spike of acceleration you need to be completely ready for it mentally, tactically and physically.

It’s important if you are considering surging as a tactic that you get involved in pack runs and warn your comrades of your training needs, goals and rationale; in advance of your aim to put some heat on during a session. As well, encourage others to surge on you; after all you need ot be able to respond to surges not just dish them out.

Hill maxing is a great staple of the trail runner who has done the necessary hill and strength training. Most runners slow when they hit the peak of a hill and coast down. It’s always sound to keep the pdeal down when you hit the apex, effectively putting seconds on your competition. It’s a simple matter of consistent practise and mental focus.

Reconnaissance

If you are looking at surging in a trail race or the run leg of an off road multi-sport race then become intimately familiar with the course and terrain ( as well as your competition if you have raced them before ).

Train over the course if it’s possible and include a ful simulation hit out ahead of the event; know how your body responds to the trail and identify corners, hills, rocky steps or heavy conditiosn that may suit your strengths; practise moving away at these points.

Learn to use local knowledge to your advantage.

Preparation

Trail runners and multi-sporters are, by and large not creatures of the all weather track they prefer a little dirt and rough
surface. For those with an aversion to tartan synthetic there is a classic preparatory session based on two minute surges you can use anywhere. Think of it as your own dirty interval work.

Ensure a solid 10 minute warm up preparatory phase then simply run hard surges for 120 seconds to 150 seconds, and follow these with a period of light jogging before repeating the next hard surge. The amount of rest is determined by your fitness levels and your relative speed. If you are planning on running races of 5K or so you will want to run the surges faster than if you are running 15 to 50K and adjust the rest period accordingly.

You should kick off with 3 to 5 surges per session and evolve up to a 10 surge session as you adapt. Rest periods should be the same as the surge ie 120 to 150 seconds for those tackling 10K or less run legs and as you get to 6 to 8 surges drop it down to 90 to 100 seconds which is the same rest period you can consider if you are preparing for > 10K run legs.

A classic surge pattern from the track running domain which really improves your race readiness is the Orgeon surge of

2x (600-1000-600) surging 200s @ 37-47-37-etc. Jog 600m between sets.