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Trending sport trail running: the best way to get started
Trail running has been growing in popularity for years and is now even considered a trend. But beginners should know that thorough preparation and the right equipment are extremely important for this sport! We show you how to train for your first trail run and what gear is essential.
Strengthens the body and calms the soul
Running promotes health in many ways: It strengthens the muscles, increases fitness, and helps to switch off.
Since running in alpine terrain requires a particularly high level of concentration and attention, there is no time for daydreaming or distracting thoughts. The focus remains constantly on the ground and your own body. There is no room for bad moods or worries.
Trail running is also physically beneficial. It enables experienced runners to increase their fitness even further and at the same time improve their sense of balance.
However, trail running requires a certain basic level of fitness, which you should not underestimate! But the effort is worth it, because trail running rewards you with breathtaking views and beautiful nature.
Preparing for the first trail run
Physical training ideally starts many months before the planned trail run to ensure optimal basic fitness and technique. Regular sessions are a basic requirement. Three to four sessions per week with a mix of cardio, strength training, and coordination exercises are recommended.
Loose running for 30 to 60 minutes will increase your fitness. Especially if you already train on uneven terrain and different natural surfaces. Important: Running uphill puts extra stress on joints and ligaments. That's why it's crucial to use a midfoot strike and not heel or forefoot strike.
A resilient musculature is just as important in trail running as a good level of fitness. For this reason, you should include strength training in your training plan about twice a week. In addition to your legs, you should also train your core, as a stable trunk improves your running economy. Exercises such as squats, push-ups, planks and lunges are recommended.
Balance exercises are also part of the basic training to improve your surefootedness. If you have been training like this continuously for several weeks or months, it makes sense to include interval sports sessions to push yourself further.
What many people forget about when training is recovery. It is very important to give your body enough time to recover. Otherwise, you will be completely exhausted before your first trail run.
>> Discover sports outfits for your training
The right equipment is half the battle
No matter how fit you are, trail running can quickly become a risk with the wrong shoe. For this reason, you should pay attention to quality in this area. The footwear must be resistant and robust and offer good grip on different terrains. In addition, it must protect your foot as much as possible while walking and running and support your balance. Cheap products often cannot guarantee these qualities sufficiently. Therefore, you should definitely buy shoes for trail running that have been specially designed for this challenging sport.
>> Discover trail running shoes
When it comes to the outfit, the following applies: It must be breathable and should regulate perspiration well so that you don't suffer from hypothermia or overheating at higher altitudes. Light jackets that protect you from rain or cooler temperatures should also be designed for your needs as a runner.
Every trail running outfit should also include a backpack. It should be particularly light and have a capacity of around 8 litres. An integrated hydration system would also be ideal.
Packing list for trail running
As with any off-road excursion, there are a few essentials you must not forget. In addition to food, this also includes appropriate weather protection and coordination aids.
Especially if you are running off the beaten track, you should have a fitness watch or a smartphone with GPS function with you, as well as maps that you can view offline. That way you won't get lost even if reception is poor.
Don't forget: At altitudes above 1800 metres, there are no more shady forests and the sun's rays are much stronger. Therefore, you should protect yourself adequately with headgear, sunglasses and sunscreen.
>> Find the right trail running backpack
- First aid kit
- Sun protection
- Light wind jacket
- Rain protection
- Change of shirt
- Snacks
- Bottle or hydration system with sufficient water
- Cash
- Smartphone
- Coordination aid/map
- Heart rate monitor, if needed
Different forms of trail running
Did you know there are different subcategories? The most natural form of trail running is also called cross trail. Here you are running in nature with uphill and downhill gradients. Often mountain bike or hiking trails serve as running routes. In comparison, cross running, also called city trail, is the most common, because not everyone lives near the mountains. In this form of trail running, you run alternately on asphalt and field or forest paths.
Experienced runners dare to cross adventure in alpine terrain, which can also include ferrata sections. Alternatively, they try their hand at so-called ultra-trails, where distances of over 45 kilometres are covered. That is far more than many marathons! Cross speed takes place at competition level. Here the focus is on speed and the goal is to meet or beat set times. So there is a challenge for every level of experience.
Important: When running in nature, you should of course be aware of the environment. Therefore you should stay on designated paths and be respectful to the animals and plants around you!
