More and more runners are being drawn away from the road and out into nature. No wonder, because moving in the countryside has a positive effect inmany ways on body and mind. And it brings variety to your running training. In this article, you'll find out how you too can get started with trail running with ease.
What is trail running?
Trail running means running in the great outdoors instead of on asphalt or a treadmill. The English word 'trail' refers to a path or hiking trail. All in all, trail running is about jogging in the countryside on unpaved or only slightly paved paths.
Trail running is also about feeling more connected to nature again. The variety of terrain is very large, starting with the forest around the corner, via dirt roads and paths on the riverbank, to challenging routes through the mountains. But it doesn't always have to be a grueling run with a thousand meters of altitude; simply moving around in nature is enough.
Trail running is an uncomplicated sport – also for beginners
Trail running offers the ideal opportunity to simply get away from it all and escape the urban jungle. It brings variety to your running training and lets you experience nature up close. Trail running is simple, uncomplicated and doesn't require much equipment. Pace and new best times are less important, as the running routes vary much more than on the road.
So it's not so easy to be tempted to compare today's pace or time with yesterday's and the day before. Of course, there are also competitions for ambitious trail runners, such as the infamous Ultra Trail de Mont Blanc.
Trail running offers many advantages
Exercise in nature has been proven to improve both physical fitness and mental well-being.
Uneven ground challenges more muscle groups than road running – legs, upper body, balance and coordination are trained.
The constant adaptation to changing ground strengthens joints, tendons, muscles and improves endurance.
Navigating over stones, roots or puddles sharpens attention and responsiveness.
Trail running is more fun than asphalt running, brings moments of adventure and is reminiscent of playful childhood experiences.
Whether it's sun, rain or mud – the nature experience almost always ensures a good mood and a smile.
Trail running improves every element of your fitness
With trail running, you increase your fitness in many ways. In hilly terrain, you can't avoid inclines, and that's a good thing. Because running uphill and downhill promotes strength and coordination, which you will also benefit from when jogging on the flat. However, as running downhill is very stressful for the entire musculoskeletal system with muscles and joints, the right running technique is important.
Running on uneven ground strengthens your ankles and increases flexibility. By often having to adjust your stride length and deal with roots and scree, you will become more agile overall and improve your coordination. Moreover, natural terrain puts less strain on the musculoskeletal system than asphalt or concrete. This makes trail running physically and mentally fitter and poses fewer risks for injuries and wear and tear.
Who is trail running suitable for?
Similar to running in the city or on the treadmill, the target group for trail running is very large. In principle, the sport is open to everyone, no matter how old or fit they are. Trail running is something for absolute newcomers to running as well as for old hands. Because every runner can find a trail on which they feel comfortable.
Tips for getting started with trail running
The best way to get started with trail running is to start cautiously, listen to your body and put the experience of nature in the foreground. With our simple tips, you can develop joy and confidence step by step when running off-road:
Don't demand too much at once – it's better to run in a relaxed manner and enjoy nature.
Pay attention to signs of overload, as even experienced road runners need time to adjust.
Initially, a maximum of three units per week, incorporating breaks and walking paces.
Only gradually increase intensity and duration to prevent injuries.
Choose different routes to avoid boredom and train in a variety of ways.
Group runs offer motivation, exchange and mutual support.
Always keep an eye on the ground a few meters ahead to avoid tripping or twisting your ankle.
This is how you run uphill correctly
The following advice will make it easier for you to climb:
From a gradient of 30 percent, it is more efficient for most runners to walk uphill than to run, as studies show.
The following advice will make it easier for you to climb:
Frequently asked questions
With trail running, you don't necessarily need a training plan, because it's all about experiencing nature. The sport thrives on the fact that you don't have to follow a fixed plan. Later, however, if you have taken a liking to ambitious trail running and are considering taking part in mountain runs and trail events, a structured training plan is of course useful.
One of the many good aspects of trail running is that you don't need much equipment to get started.
However, trail shoes are very important. These running shoes, specially developed for off-road use, offer more grip on unpaved paths thanks to a coarse sole profile. In addition, the upper material is more robust than with running shoes for the road, and stable elements in the toe area often protect against branches and stones. Trail running shoes also often use a quick lacing system, in which the ends of the laces can be stowed in a small pocket at the upper end of the tongue. This means you can't get caught anywhere with the laces.
In addition to good trail shoes, you also need functional running clothing, which fits well, is breathable and reliably wicks moisture away from the body to the textile surface. This means that your skin feels dry even during more intensive trail runs, you don't cool down so quickly and you don't get too hot so quickly either. Additional wind and water-repellent running clothing is also an advantage so that you are prepared for all weather conditions. This not only prevents colds, but also reduces the risk of injuries, which is significantly increased with hypothermic muscles.
If you are planning longer tours, running belts, running backpacks or hydration systems are highly recommended. This allows you to take enough fluids with you, a little food and additional running clothing. Especially in the mountains and on the coast, there are always sudden changes in the weather, which you should be well prepared for.
Also recommended is a sports watch, with which you can track your training progress. It should also have GPS so that you can try out new routes more easily and, if in doubt, find your way home again. And if the sun goes down before you get home or if you like to run in the dark, a headlamp provides good visibility.
Conclusion: Trail running is fun and easily accessible
Moving in nature is not only good for the body, it also strengthens mental health. Or to put it another way: trail running makes you fit and happy. You don't need much to get started, but you get all the more back when you've overcome your inner couch potato. With these tips on training and equipment, getting started with trail running should be all the easier.
