Getting started with trail running is extremely low-threshold. However, if you want to enjoy running in the long term, you should keep a few principles in mind. Scott trail runner Maria Christian and Mammut athlete Nicolas Hojac share valuable tips for trail running training in this article.
This post is presented by Mammut, Scott and Hydrapak
“I just feel like it.” This is how Tom Hanks answers the question of why he runs in the movie Forrest Gump. The why is also pretty elementary when it comes to trail running, especially when it comes to the design of the training. If you know what you are working towards, you can train in a much more targeted manner. In today's article we have put together some important principles from the extremely broad spectrum of running training.
Table of contents – training tips for trail running
- Tips for trail running beginners
- Choose the right training intensity
- Running technique – Why regular practice is worth it
- Compensatory training & prevention
- Regeneration – there is strength in rest
Tips for trail running beginners
If you start trail running, you should take it slow and give your body the time it needs to get used to the stress - Maria Christen and Nicolas Hojac agree on that. “I wouldn’t shoot in too quickly and wouldn’t do long laps with lots of kilometers and meters of altitude at the beginning,” said the Scott athlete.
It's important to listen to your body and not overestimate yourself.
Nicolas Hojac
In Maria Christen's opinion, it is also important not to train too often as a trail running novice. “Otherwise it can quickly happen that your knee or foot, for example, starts to hurt, as this sport is quite intense.”
In this regard, it also makes sense to prepare the muscles for the stress through targeted strength training. “Running downhill in particular is very intense,” emphasizes Christen. She often notices that she has to be careful not to overload herself during her first runs after the winter.
This is what beginners should pay attention to – the most important thing in brief:
- Short runs, slowly increase the size
- Do not increase distance and altitude at the same time
- Not too many training sessions per week at first
- Injury prevention with strength training
- Slow down when running downhill
Hydrapak Velocity 1.5L
Ultralight hydration bladder for trail running
Velocity is the lightest hydration bladder from Hydrapak and is deliberately kept minimalist. With its slim profile, it fits more comfortably into vests and backpacks. The drinking tube can be easily removed and the automatic shut-off valve prevents leakage. Thanks to its extra wide opening, the Velocity can be quickly refilled on the go.
Choose the right training intensity
Anyone who starts trail running should primarily work on their basic endurance. Because in this low pulse range (approx. 65-75% of the maximum pulse) the body learns to transport as much oxygen as possible to the muscles. This is important in that you have enough oxygen to provide energy.
For more advanced runners, it is recommended that around 3/4 of the training be dedicated to basic endurance. In the professional sector, the design of the training depends heavily on the goal that is being worked towards.
Maria Christen, who trains intensively alongside her job as a teacher, does 2-3 high-intensity training sessions throughout the week. The rest she tries to be in the basics area. Why try? It's simple: If she runs steeply uphill, her heart rate can quickly be higher than the intended frequency range.
The personal maximum pulse can be determined very simply using the rule of thumb “220 minus age”. From this you can then, for example, derive the pulse range for basic endurance training.
A good way to determine this on the go without a heart rate monitor or pulse measurement on your wrist is the speaking test. In other words: If you can (or could) have a good conversation while running, you are in the right area.
Heart rate monitors are a popular gadget for trail running. This is not only because you always have your heart rate in view, but also because the entire training session can be recorded with pinpoint accuracy. Maria Christen, for example, uses an app to send all the data from her Garmin watch to her trainer.
Video: Training advice from trail running legend Kilian Jornet
Mammut Aenergy TR 2 in 1 Shorts:
Functional trail running shorts
Anyone aiming for long distances will appreciate these 2-in-1 shorts. The combination consists of the tight-fitting inner shorts, which offer active moisture regulation and a stretch pocket, as well as the outer layer made of quick-drying 2-way stretch. All parts of the Mammut trail running collection are 100% decarbonized.
Running technique – Why regular practice is worth it
Whether classic running or trail running: technique training is worth it. Not only beginners but also advanced people benefit from regular exercises for a clean running style. Maria Christen incorporates a running ABC into her training once a week.
In addition to the classic style training, she also finds cornering technique very important, especially for trail running. Her aim is to be able to take even more speed out of the curves when running downhill. “Coordination exercises are also very important, as you have to quickly decide where to put your foot on downhill.”
The classic ABC running includes various exercises such as heels, knee lifts or skipping. There are plenty of instructions on how to do this on YouTube. The aim of the exercises is obvious: to improve your own running technique and thereby run more economically, i.e. resource-savingly.
Opinions differ when it comes to the question of the footrest. Heel striking as well as forefoot and midfoot striking have their advantages and disadvantages. Running on your heels, for example, protects the calf muscles but leads to more intense impacts on the body and spine.
Marie Christen appreciates that in trail running you run more often on your forefoot or midfoot and roll less over your heel. But she herself doesn't pay any particular attention to it. Accordingly, in their eyes there is no right or wrong.
It should be noted at this point that the forefoot running in particular puts a lot of strain on the calf muscles and the Achilles tendon. So if you adapt your style and change your landing technique, you should give your body enough time to get used to the new stress.
Scott Supertrac Speed RC
Performance trail running shoe for any terrain
Scott has a shoe for every terrain. The Supertrac Speed RC is the ideal shoe for everything from mountain running to obstacle courses. Thanks to the new firm and robust outsole you will never lose grip. Muddy or rocky, rain or snow, it accompanies you in any weather. One thing is certain: With this robust shoe you can move quickly.
Compensatory training & prevention
As mentioned at the beginning, targeted strength training is a valuable addition to trail running. Scott athlete Maria Christen sees her compensation as a whole-body workout, but focuses on the legs, calves, ankles or hips. “Basically everything that is particularly stressed during trail running.” The core muscles, which contribute a lot to stability when running, should not be neglected either.
Alpinist and mountain guide Nicolas Hojac also relies on additional strength training: “Specific strength and endurance training is very helpful – and regular stretching doesn’t hurt either.”
When it comes to injury prevention, it can also make a lot of difference to warm up before a trail run and not go full throttle straight away. Maria Christen, for example, does a relaxed stretching or mobilization before a run.
For prevention, I often do hip exercises and mobilizations - sometimes in the evening or in the morning, even if I don't go running.
Mary Christians
Odlo x POW Zeroweight Chill-Tec Running Shirt
Ultralight running shirt made from recycled materials
The super-light running shirt is made from 100% recycled materials and offers optimal cooling when your body temperature rises during exercise. Completed with reflective spots for better visibility and laser-cut ventilation. The design was developed together with Protect Our Winters (POW) Switzerland, which raises awareness of the climate crisis.
Regeneration – There is strength in rest
Just as many runners have the tendency to train too fast, too intensively and too much, many also miss out on recovery. There is great potential in active regeneration, which is often far too little exploited.
Maria Christen trains very intensively as an athlete on Scott's trail running team. Nevertheless, she usually takes one rest day per week, where she really does almost nothing. On these days – but not only then – she often uses a foam roller. “I find rolling out the muscles extremely valuable, as is regular stretching.”
If I stretch regularly and massage my muscles with the roller, it helps me recover faster."
Mary Christians
Nutrition also plays a very important area in recovery. After an intensive workout, the need for fluids and various micro- and macronutrients increases. And what is often forgotten: sleep. A large part of the regeneration takes place during these 7-8 hours in your own bed, provided the quality of sleep is good.
Warning signs of a lack of regeneration
- You feel tired and exhausted for a noticeably long time
- Your resting heart rate is higher than usual
- You have increased joint pain or irritation at tendon attachments
- Your performance decreases despite increased training
- Your need for sleep is increased
- Your motivation and drive decreases
We've got you covered with what you need to get started with trail running safely and what you should pay attention to when it comes to equipment first part of this trail running series described. Part two of the trail running series explores the question of whether trail running is the perfect training for alpinists.
Content partners
This five-part series on trail running is presented by Mammut, Scott and Hydrapak
Mammut is a Swiss outdoor company founded in 1862 that offers high-quality products and unique brand experiences to mountain sports fans around the world. The world's leading premium brand has stood for safety and groundbreaking innovation for 160 years. Mammut products combine functionality and performance with contemporary design. With the combination of hardware, shoes and clothing, Mammut is one of the most complete suppliers in the outdoor market. Mammut Sports Group AG operates in around 40 countries and employs around 800 people.
Scott Sports is a leader in the development, manufacture, distribution and marketing of high-end performance products for biking, winter sports, motorsports and running. Innovation, technology and design are the essence of Scott products and the vision of the engineers and designers.
The brand portfolio includes Syncros, Bergamont, Bold Cycles, Unparallel, Dolomite, Powderhorn, Bach and Lizard. R&D, marketing and sales are managed from the headquarters in Givisiez, Switzerland. Scott employs more than 1500 people worldwide and operates in more than 100 countries.
Since 2001, Hydrapak has stood for flexible, high-performance hydration systems that reliably accompany athletes on their adventures. Hydrapak's performance-focused design and equipment are distilled down to the essence of functional performance. Hydrapak has earned its reputation on dusty desert trails and icy mountain peaks. Partnerships with Salomon and Osprey are the ultimate seal of quality. Hydrapak not only supplies its brand partners, but also works closely with them during the design and development phase.