Wear racing flats
While trail shoes may be ideal for training on trails, lighter racing flats with soles thick enough to avoid feeling sharp rocks seemed to be the choice for most of the pros and the faster competitors. The lighter-weight shoe helped me lift my tired legs after the bike on the uphill parts of the run course. Since some portions were so taxing, I decided to slow to an uphill jog or walk to avoid maxing my heart rate on those sections, then picked up my speed and tried to pass people on the downhills. It’s a strategy that the fleet-footed Paterson effectively uses to win her races and allowed me to make up enough of the ground that I finished third in my age group.