Cross Country RunningHow to start

Popular sport trail running: the best way to get started
Cross-country running has become increasingly popular over the years and is now even considered a trend. But beginners should know that adequate preparation and the right equipment are extremely important for this sport! We show you how to train for your first trail run and which equipment is essential.

Strengthens the body and calms the soul

Running promotes health in a number of ways: it builds muscle, enhances a sense of wellness, and helps to shut down.

Since running in alpine terrain requires a particularly high level of concentration and focus, there is no time for daydreaming or distractions. The focus is always on the ground and your own body. There is no room for moodiness or worry.

Trail running is also good for the body. It enables seasoned runners to further enhance their fitness while improving 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, as trail running will provide you with breathtaking views and beautiful natural scenery.

Preparing for your first trail run

Good preparation is very important.
Physical training should ideally start a few 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, combined with aerobic exercise, strength training Coordination exercises are recommended.

30 to 60 minutes of loose running can enhance your fitness level. 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 important to use a midfoot landing rather than a heel or forefoot landing.

Resilient muscle tissue is just as important in trail running as a good level of fitness. Therefore, you should incorporate strength training into your training program about twice a week. In addition to your legs, you should also train your core, as a stabilized torso 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 foot stability. If you’ve been training like this for weeks or months at a time, it makes sense to incorporate interval exercise sessions to push yourself further.