The end of July is the three-day Trailrun event at the foot and also on the Zugspitze. From the tricky 3km course, criss-cross through the city center of Garmisch-Partenkirchen, to the hard-hitting marathon with 3809 vertical meters, there's something for EVERY runner!
As I have recently touched my outer bands, I start slowly with the running training. Therefore, I strive with three friends the short distance with 10.1km and 554hm. In general, I'm not sure if I'm at Trail runs with altitude meters do not prefer the longer distances. Because once you're warm and everything runs smoothly, you can usually keep going. Even a longer distance you can choose a slower pace and a stop of 5 minutes at the supply stations is not so significant. At short distances you have to give more gas.
The 10km in the level actually makes every trained runner good, but especially the altitude should be trained. You should already have a certain basic condition and strength. If you often go for long hikes in alpine terrain, you already have good conditions. Because the bands especially on the ankles must be adjusted to the uneven ground. When traill running but also the entire musculature of the body is claimed differently. Helpful here are various balance exercises, which also strengthen the trunk muscles and be able to better absorb later missteps. To promote coordination and concentration, I often train on rooting forest trails and go once a week into a varied outdoor circuit training. In trail running every way is different, so you have to adjust your individual pace again and again. This should be sensitized in training, so that in competition, even under time pressure, not too many missteps or even stumblers has. In steep passages, telescopic poles are extremely helpful and supportive. Uphill, the arms take a part of the leg work and downhill reduces the impact on the foot and knee joints.
Recommended training for a 10km Traillauf run twice a week in the field at least 1h. In addition, an alternative training twice a week, which makes the change and other muscles train. Parallel to this, hiking at normal speed and also climbing helps me, which strengthens the stabilizing muscles. After any intensive training, you should schedule a full rest day for regeneration. Generally, my principle is: listen to your body! He tells you exactly what is going on and how long. In trail running is definitely the way the goal and you should enjoy every natural obstacle with fun. Last Friday we ran the track once to be able to optimally divide our powers during the official race.
Unfortunately, there is no GPS track on the event homepage to download the tracks, so we did a bit hard at the beginning of the route search. Especially the first turnoff hides between high bushes and trees, so we missed them immediately. When we found the right track, we liked it very well, because it has a moderate slope to warm up at first. Only the ski slopes, which lead to the highest point of the route to about 1450m, have it all. Here we think, for this steep part and the mountain running at the end, to take sticks. We will think again before the start and see if it is helpful during training, or at just 10km on the rest of the route rather annoying. As soon as you see the Gamsalm on the right side, it is only steep downhill. Here you can accelerate and the last kilometer goes again flat out to Ehrwald. All in all a nice track to look forward to!
What to look for in the equipment: the most important utensil is certainly the shoe
On Trail Shoe differs from the normal road running shoe in many ways. Many Trail shoes have around (similar to approach shoes) or mainly on the toes a kind of protective cap that protects against sharp stones and branches. A midsole protects the sole of the foot against the partially edged ground.
You should definitely test the shoe well so that it is comfortable to ride uphill or downhill. The foot requires minimal play on the inside, so that the toes do not hit the shoe wall during steep mountain running. Anyone who has ever had too small shoes, knows how much it hurts the next few days. The toenails should be cut again before the run, so that the nail bed does not get too many bumps. The foot should be stable in the shoe, so that one avoids kinking and supports the foot as much as possible. The heel and ankle should be pleasantly embedded in the shoe. Especially on sloping paths, the foot must not slip back and forth in the shoe.
Also important is the breathability of the material, as trail runs are very sweaty. I would not recommend waterproof shoes because I think sweat faster in my opinion. They let less heat to the outside and so you stand in your own sweat. The fact that you get wet and dirty on the way is just part of running in the open air and it should not bother you.
The trail running shoes are often less dampened than pure road running shoes, as the forest floor is softer and more cushioning than pure asphalt. But since the forest rarely starts outside the front door, you still have asphalt roads up to the entrance to the trail. The best way to avoid large roads and avoid the profile of the Trailsohle.
I am especially looking forward to the varied route. Start and finish are in the village Ehrwald, so that one can count on many motivating shouts of the spectators ;-).
I hope you feel like it now and we'll see you in a few weeks!