Tips for your entry into trail running

Even though trail running is often associated with alpine trails high up in the mountains, this doesn't have to be the standard. Trail running works just as well over hill and dale in a small wood or on local country lanes. Even a small incline can give you many metres of elevation gain - just run it several times.

If you don't have much time, even stairs are a wonderful training environment with lots of metres of elevation gain. Training uphill increases your cadence and strengthens both your muscles and your cardiovascular system.

The most important part of your equipment is your shoes. They should of course have the perfect fit, but you should also make sure they have a pronounced sole profile. After all, grip is particularly important on unpaved paths. In addition, special midsoles can reduce energy loss when running and give you a little momentum with every step. The

Otherwise: there is no such thing as bad weather, only the wrong clothing. In winter, for example, make sure you wear warm but thin clothing that you can wear in layers. This will give you more freedom of movement.

It sounds confusing at first: start slowly and gradually get faster. But trail running is not just about speed, but also about endurance and concentration. Get used to the rough terrain, take small steps and pay attention to your body. The right posture and attention will help you to minimise the risk of injury. Avoid overexertion at all costs to prevent over-acidification!

There is no magic formula for a good training plan. The important thing is that it is tailored to your needs, abilities and goals. Two to three runs per week, each lasting one to one and a half hours, are ideal to start with. However, it is better to start with slower runs over shorter distances and then work your way up. You can do additional strength or stabilisation exercises on the break days, but this is not a must.

Running keeps you fit. However, to ensure that it remains an all-round healthy routine, you should make sure you always drink enough. For long trail runs, you can put on a running waistcoat or a running rucksack. These often offer the option of packing lightweight bottles or filling water bladders. You can take energy gels or bars with you to keep you energised for the entire distance. Dextrose can also help quickly if you get a little low.

Despite all your goals and competitive ambitions, you should never forget that it is a sport that is all about the joy of running. Whether alone or in a group with friends and like-minded people, just have fun trail running!

It's time to tame the terrain!