How to trail run

#1: Just get started!

You don't need a lot of equipment for your first short run. Of course, it doesn't hurt to have already built up a little stamina on a run or two on the flat or to have gained a few meters in altitude on extended hiking tours. In general, however, all you need is a comfortable, sporty running outfit and running shoes with a suitable sole for sufficient grip. Whether you choose a specific trail running shoe or a hybrid model for road and trail is of little importance to begin with - the only rule of thumb is the more technically demanding the trail, the more stability and grip the shoe needs to provide.

#2: The proper technique: uphill and downhill 

When trail running, the right technique is crucial to moving efficiently and, above all, safely. When running uphill, it helps to take shorter, quick steps and lean your upper body slightly forwards so that you can use the power of your legs optimally. When running downhill, it is important to run in a controlled manner and cushion your steps slightly to protect your knees.
Tip: In steeper passages, poles can also help you ascend and descend. With them, you can utilize your arm strength as support when climbing larger steps and find a secure grip on technical downhill sections.
 

#3: Carbs, carbs, and more carbs 

A balanced diet plays a key role, especially during longer, demanding runs. Make sure you eat enough carbohydrates prior to the run to top up your energy reserves. During the run, high-energy snacks such as bars, gels or bananas are useful to keep you fueled along the route. Do not forget to also drink enough - it's best to choose a drink with electrolytes to compensate for losses through sweating.

#4: Terrain training 

To prepare yourself for the various challenges of trail running, you should incorporate specific off-road training. Running on uneven ground, over roots, stones and small obstacles will help you to improve your coordination and balance. Stair runs or uphill sprints can also prepare you for the stresses and strains of mountain running.

#5: Trail running etiquette

With advanced training, you are probably a little faster than the occasional hiker. However, the trails are meant for everyone! Friendly greetings to other oncoming runners, hikers or bikers should be a given anyway. Should you want to overtake someone on the path from behind, however, adjust your speed and draw attention to yourself in a friendly manner. Only overtake when a suitable opportunity presents itself, especially on challenging terrain. Even on wider paths, it is strongly recommended that you do not simply sprint past at full speed, especially in groups with children or dogs - you do not want to run over anyone or accidentally trip over a leash!
Also: Leave no trace! Banana peels, gel and bar wrappers etc. belong in the bin, not in the nature.

#6: Safety first 

Trail running can also entail dangers, especially on rough terrain or in poor weather conditions. Check the weather forecast before you set off and adapt your equipment accordingly. It can also be helpful to inform someone about your planned route, pack a first aid kit and have an emergency number ready in case something happens.

#7: The longer the tour, the more gear is needed

If your tours get longer, a trail running vest is definitely a worthwhile investment. It allows you to carry water, snacks and a light jacket without the bulk getting in the way. It also offers space for smaller emergency equipment in case you are out and about longer than planned. You can find suitable vests in one of the many sports shops in our region.

#8: Stay orientated!

Especially if you are not yet completely familiar with the Glemmtal hiking and forest trails, you should always take a charged sports watch or mobile phone. You can use it to save your planned route and even navigate the way. You can find route inspiration on our interactive trail running map.
Tip: Our entry-level tour tip is the Soul Trail with 9.3 kilometers and 450 meters of elevation gain.

#9: More people = more fun

Especially as a beginner, it can be motivating to not always run alone. Sharing experiences with more experienced runners can help you learn tips and tricks, and running together is simply more fun. It can also be reassuring to see that even the fastest runners pace themselves on the occasional steep section instead of sprinting.

#10: Recovery is key

After an intensive trail run, recovery is at least as important as the training itself. Allow yourself sufficient rest, a protein-rich meal and make sure that you take care of your muscles - be it through light stretching, a massage, yoga sessions or simply a relaxing break from training. Proper recovery will help you to prevent injuries and get back to full speed on your next run.
Tip: In our event calendar, you will find lots of yoga offers, especially in the summer season, or you can find your own flow on the yoga islands at Forest Wellness. Namaste!

1. With these tips, you'll be well equipped to take on trail running and soon be blazing over the trails of Saalbach Hinterglemm yourself! The countless trails and forest tracks in the Glemmtal valley offer you an extensive training paradise in a wide range of difficulty levels. If you're still looking for accommodation for your next training camp, you're sure to find it among our wide range of accommodation providers. Have fun running and maybe we'll see you next year at the starting line of the next Saalbach Trail & Skyrace?!