Tips for getting started with trail running It’s time to run: Aiming high, ever faster

Even though trail running is often asso­ciated with alpine trails high up in the mountains, this does not have to be the standard. Trail running works just as well over hill and dale in small woods or on local dirt tracks. Even a small incline can give you many meters 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 elevation gain. Training uphill increases your cadence and strengthens both your muscles and your cardio­vascular system.

The most important item of equipment is your shoes. They should of course have the perfect fit, but you should also ensure that 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 ATR by LOWA collection provides you with the perfect companion for your next run.

Aside from that, the following applies: there is no such thing as bad weather, only the wrong clothing. For instance, in winter, make sure you wear warm but thin clothing that you can wear in layers. This will allow you more freedom of movement.

It may sound 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 atten­ti­veness will help you to minimize 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. Start with slower runs over shorter distances and then work your way up. You can also do strength or stabi­li­zation exercises on the rest days, but this is not a must.

Running keeps you fit. But to keep it a healthy routine, you should make sure you always drink enough. For long trail runs, you can put on a running vest or a running backpack. These often offer the option of carrying light­weight bottles or water bladders. You can take energy gels or bars with you to keep you fueled 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!