Mountain running for beginners: how to get started

With mountain running you are in the middle of nature – but the sport is also tough. Especially for beginners, it makes sense to prepare extensively for running in the mountains. We explain what you should consider.

Mountain running takes you high. As the name suggests, the running route leads up a mountain instead of through the flat country. Mountain running is a demanding sport that requires a lot of preparation. But you are in the great outdoors and your efforts are usually rewarded with a beautiful view.

If you are interested in mountain running, it is a great advantage if you already have running experience and a good one persistence bring. For total Beginners: indoors a mountain run is too demanding. After all, the terrain in the mountains is completely different than, for example, the short jogging route in the park. This is not only due to the height differences or slippery stones, but also to many other factors. Also, mountain running can put a tremendous strain on the body. So before you take part in a running competition in the mountains, you should first start slowly with mountain running training and increase it step by step.

by the way: In Germany, mountain running is not only possible in the Alpine region. There are also routes in the Harz Mountains, Saxon Switzerland, Franconian Switzerland, the Ore Mountains and the Black Forest that are agreed on for a mountain run.

Training for beginners: How to prepare for mountain running

The typical route of a mountain run is usually between six and twelve kilometers long. But there are also real mountain marathons where the runners cover up to 40 kilometers. To be well prepared for this, practice is everything.

• Train in a hilly terrain: In order to prepare yourself for the conditions of mountain running, you should not only train your endurance on flat terrain. If you don’t live near the mountains, there might be hilly terrain or a park with a viewpoint nearby where you can get your running workout. Intensive stair climbing or a height-adjustable treadmill also prepare you for the steep conditions of mountain running.
• Learn to divide your powers: Mountain running is usually a very steep climb right at the start. If you exhaust yourself at this point, you can run out of breath after the first few kilometers. When running uphill, you should always adapt your speed to the terrain. If the route is particularly rocky and impassable or leads over fallen tree trunks, it is better if you cover this section in a brisk run. This also prevents falls. In mountain running, running, fast walking and jogging alternate. If you are exhausted or on uncertain terrain, you can only go fast. Therefore, you should also incorporate different running speeds during training.
• Step length and appearance: Rather take smaller steps to save your strength. Make sure to step on your forefoot and then roll your foot off. You can also practice this in the flat country. Striking the forefoot and midfoot is also healthier for your joints.
• Prepare your body for mountain running: Mountain running puts a different strain on your body than running in the valley. There is a lot of stress on the legs and torso in particular. So that it doesn’t get too uncomfortable, especially in the upper body tension or pain, you should make sure that you keep your upper body as straight as possible on hilly terrain and stretch your hips during training. You should also bend your arms and always pull them well. This provides additional momentum when running in the mountains.
• Find out about the area in advance: Every mountain running route is different and has its own characteristics. So before you go up the mountain, you should do some research about the route. Hiking guides, hiking websites on the internet or the exchange with other mountain runners can be possibilities for this. If you have enough time, you can explore the route at a normal pace before the mountain run.

Mountain running for beginners: You need this equipment

A mountain run needs to be well prepared. Therefore, it is also important that you are suitably equipped. The following equipment is recommended:

• Well-worn running or trail running shoes that stabilize your foot. run the shoes be sure to check it out before heading up the mountain. Even if running socks are supposed to prevent blisters, that is by no means a guarantee.
• Functional shirt and running pants.
• A fully charged cell phone so you can call for help in an emergency or check if you’re still on the right track.
• Sunglasses, suncream and cap to protect you from the sun.
• A lightweight backpack that will hold a lightweight water bottle and energy bars can accommodate. It also doesn’t hurt to take a map with you in your backpack in case your cell phone has no signal, or to pack a light running jacket in case you get cold.
• A GPS device or a GPS watch offers you even more security when it comes to the way.
• A headlamp in case the darkness catches you by surprise.
• A rescue blanket – for some mountain runs it is even mandatory to have one with you.

Mountain running or trail running: these are the differences

If you’ve already inquired about mountain running, you’ve probably come across the term trail running. There is no precise definition of the two sports and the boundaries are fluid. In Germany, Austria and Switzerland, mountain running mostly only goes up. The starting point is in the valley and the finish is usually at the top of the summit. The descent is then often at a normal, more leisurely pace.

Trail running is also about going downhill at high speed. Therefore, the risk of injury is also higher in this type of sport, since joints such as the knees are stressed in a completely different way when running downhill and falls can occur more easily. In addition, in trail running, large parts of the route are often off the beaten track.

Read more on Techzle.com:

• Long-distance hiking: That’s what’s so special about it
• Slow jogging: How the fitness trend works
• Time out from everyday life: You can go on vacation in these 10 mountain huts