Trend sport trail running
This is how trail running works and these are the advantages
In winter you rarely felt like doing sports. But now that it's getting warmer again, the motivation to move more again is increasing - ideally in the fresh air. If you are looking for an alternative to classic jogging, you should definitely try trail running. Because this running trend literally makes you leave the beaten path and take new paths. Here you will find out what trail running is, what you need for it and what you should consider as a beginner.
Trail running, also known as trail running, is a form of long-distance running. You cover a distance of more than one English mile, i.e. 1,609 meters. The special thing about it: You run away from paved footpaths and asphalted roads - for example on a forest path, a trail or cross-country across a meadow.
While the kilometers covered count when jogging and the running times when sprinting, the focus of trail running is on experiencing nature . The trend sport is therefore less performance-oriented. Instead, it's about experiencing nature with all your senses - and doing sport at the same time.
However, it can be quite strenuous. On the one hand, this is because you have to master inclines and declines . But the changing surfaces and natural obstacles such as stones and roots are also challenging.
How demanding the run actually is depends on the terrain, the length of the route and your running speed - in short: on the variant you choose. Some types of trail running, such as urban trail running, are more relaxed because you run in the park or across meadows. Others challenge you more - for example, when you run on very uneven terrain, long distances or with a strong focus on the distance covered.
No matter where exactly you run and for how long, trail running has many benefits. Find out what they are here.
Trail running: These are the advantages
As a form of long-distance running , trail running is intense endurance training . But the trend sport can do much more.
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- Strengthens many muscle groups: Trail running is an effective full-body workout. On the one hand, on uneven surfaces or hilly terrain, you activate large muscle groups such as your quadriceps when extending your knee. On the other hand, you also train smaller muscle groups at the same time, which, among other things, have a stabilizing function.
- trains unfamiliar movement sequences: sometimes you run uphill, sometimes downhill - and on different surfaces. So you have to constantly adjust your movements slightly so that you don't slip or twist your ankle.
- Improves your concentration and reaction skills: You have to keep an eye on branches, stones and roots so that you can avoid them.
- Trains your sense of balance: Since the ground is uneven and full of natural obstacles such as boulders, you train to keep your balance with every step.
- Protects your joints: Running on unpaved paths is usually easier on your joints than on asphalt roads or synthetic tracks on the sports field. Because trails are softer and therefore have more bounce.
Do you want to support your body during this demanding workout? An Iso Drink , an isotonic carbohydrate-electrolyte drink, helps maintain your endurance performance and also helps you quickly balance your fluid balance**.
The biggest benefit of trail running? You leave the stress of everyday life behind you and concentrate on running and nature.
As you can see, trail running has many benefits for your body. But your mind also benefits . The reason: You have to concentrate fully on your surroundings in order not to stumble. Plus, you're getting out of town. You leave the street noise and smog behind and focus on the calming sounds and pleasant smells of nature. This has a relaxing and balancing effect.
In short: With trail running you can do something good for your body and your mind. Now would you like to get started right away ? Then read here what you should pay attention to when playing this trendy sport – and what you need for it.
What do I need for trail running?
What you need to get started with trail running depends on where you run and in what weather. Read here how you should best dress and what equipment you need .
Breathable “onion look”: the right clothing
Even though it is certainly most beautiful in spring and summer, you can basically do trail running all year round. The only important thing is that you dress appropriately for the season and the weather . That means:
- On warm days, wear light clothing such as a running shirt or top plus shorts or thin tights.
- On cold days, use the onion principle - put several thin layers on top of each other to store your body heat.
In general, your sports clothing should be comfortable so that you can move freely. Also choose breathable materials that prevent you from getting cold when you sweat. Materials such as polyacrylic, polyamide or polyester absorb moisture and direct it to the outside - where it ultimately evaporates.
Also note: The weather can change quickly , especially if you are on a long tour and cover a few meters in altitude. With a windproof and waterproof functional jacket in your backpack, you are perfectly prepared for changes in the weather.
In addition to the right clothing, get special trail running shoes . This is important because with normal sports shoes you slip more quickly on uneven surfaces - and could injure yourself more quickly.
Therefore, choose comfortable, stable and robust trail running shoes that offer you good grip, i.e. good traction. The following applies: the softer and muddier the terrain, the deeper the sole profile should be. On stony, root-rich ground, however, it is important that the shoes cushion your steps.
Snacks, water, etc.: the right accessories
Which accessories you need depends on where and how long you are going trail running. If you take a little walk around the corner in the park, your key and smartphone will probably suffice. If you have planned a longer tour, you should take a few things with you . This will ensure you don't get lost, prevent food cravings and be prepared for sudden weather changes.
Step number one: Get a good sports backpack . It should be comfortable and fit close to the body like a vest - then it can follow every movement without any problems. At the same time, it should be big enough so that you can store everything in it. A volume of ten to 15 liters is optimal.
This is what belongs in your backpack on long trail running tours:
Change of clothes
It can be significantly colder in the mountains or in the forest than on your doorstep. Fleece jackets and long sleeves provide warmth. Also pack a tube scarf and a headband - then you will be protected from spontaneous gusts of wind.
Folding or trekking poles
Sticks can support your leg muscles and help you maintain balance. It's best to use so-called telescopic poles. They can be extended and folded together. This allows you to store them easily.
Cap and sunglasses
Protect yourself from blinding sun rays. It's best to apply sunscreen at home too. The reason: Even when it is cloudy in the valley, the sun often shines on the mountain - and even more intensely.
Smartphone
You should always have a cell phone with you in case of emergencies. You can store it safely in your backpack.
GPS watch or compass and map
This means you have a plan B if your smartphone fails and you still want to explore new avenues.
First aid kit
On a really long tour through a lonely area, it's always good to have a first aid kit with you, including a rescue blanket and headlamp. Better safe than sorry.
Water
For example, you can transport water in a soft flask. This is a soft container that you can roll up when empty. This means it can be stored in a backpack to save space. You can also use a hydration system, which is a water container with a drinking tube that runs from your backpack to your mouth. This way you can have a drink in between without having to stop.
Snacks
Bars like the Energy* Bar in the Lemon Cake or Salted Peanut variety with magnesium are the ideal snack. They help you support your energy supply***.
Running technique and preparation: What do beginners need to consider?
If you want to start trail running, you should have a certain level of basic endurance . This means you should be able to jog comfortably for eight kilometers on flat terrain without getting out of breath. The reason: The uneven ground and the altitude that you cover will be quite challenging for you, especially at the beginning. If you are already fit, you will overcome this challenge more easily.
Experts also recommend: Prepare for trail running with strength training . Because cardio and strength training go together perfectly. When training, focus on strengthening your leg and foot muscles. Because with muscular legs and a strong core, you will later be able to get up and down mountains more easily and master different surfaces. Speaking of uneven floors: It's best to integrate a few balance exercises into your workout. Yoga, for example, is suitable for this.
Are you satisfied with your condition and your muscles? Then it’s time for the next step – the right running technique . This is important because running on flat terrain is different than running on uneven, mountainous terrain. Trail running requires the forefoot in particular - instead of the middle foot like jogging.
Otherwise it depends on whether you are running uphill or downhill.
- When going uphill, you lean forward a little and take many small steps - this makes the climb easier. If the mountain is particularly steep, support yourself on your thighs or walking sticks. This way you relieve the strain on your leg muscles. By the way: It's okay if you slow down on the hill. When trail running, you don't have to constantly maintain the same speed. Instead, you adapt to the circumstances.
- When going downhill , you should cushion yourself well on your forefoot, as running downhill puts the greatest strain on your joints. To keep your balance on the - usually rocky - path down, you can stretch your arms out to the sides or use your poles. If you still feel a little wobbly on your feet, squat down a bit. This way, in the worst case scenario, you won't fall so far. Even if the temptation is great to sprint downhill: take your time on the way down. Otherwise you will put too much strain on your joints.
Would you like to try trail running but don't know the best way to get started? Then we have two quick tips to help you get started:
Tip 1: Start with five to ten kilometers
This route is completely sufficient to get you started, even for trained joggers. This is because you should first train and internalize the new running technique before attempting larger tours. Your sense of balance also has to get used to the new sport. Later you can increase both the length of the route and the pace.
Tip 2: Don't approach the issues of speed and distance too doggedly
Different routes have different levels of difficulty. So it's possible that you'll set a new best time tomorrow and then be significantly slower again next week. So don't put pressure on yourself. Because: When trail running, it is more important that you challenge and support your body and mind. Performance is secondary.
With trail running you strengthen your body and mind
Do you like going jogging, but quickly get bored with the same routes? Then try trail running – for more variety in your endurance training, strengthened muscles and more balance in everyday life. Even your mind benefits from running in nature. You see: There are many good reasons for trail running - dare and try it out!
* contains carbohydrates
**Carbohydrate-electrolyte solutions help maintain endurance performance for longer periods of time
Endurance training and improve water intake during physical activity.
Note: A varied, balanced diet and a healthy lifestyle are important.
