HOW TO: Trail running for beginners

The problem is: We have forgotten how to run. People in the Western world spend most of their day sitting. And when we' re not sitting, we' re standing in a posture that is as damaging to our backs as possible. The human body, with its muscles and tendons, is simply no longer used to walking for long periods of time, let alone running. Therefore, start slowly! Get your body used to the movement step by step. And this is where trail running comes in. Instead of mindlessly making the same rounds around the house every day, challenging your body on tar, just unpack your inner child for a change and jump through puddles and over roots.

And now? Should we just start running? The pictures of narrow trails and technical downhills look tempting. But it's not quite that simple. As with any new sport, you first need to practice. Otherwise you'll fall face down in no time. In the truest sense of the word. ? The demands on coordination, balance and technique, as well as on muscles, ligaments and tendons, are significantly higher for cross-country running than for road running. Therefore, a slow start is advisable. If you try too much too fast, you'll exceed your limits and, in the worst case, you'll overstrain yourself and injure yourself.

Daniel (left) was born and raised in Kleinwalsertal and is one of the most successful active trail runners in the valley. H His tips for preparing for trail running.

1. Approach slowly! The best way to do this is on gentler terrain. This allows the muscles to build slowly, in addition to coordination skills, to absorb and cushion while running. "If you approach too briskly, the risk of injury is very high". You can support this with appropriate strength training.
2. Get down with the speed! "In general, it is often the case in everyday training that people start too fast. So that on the one hand the speed is immediately too high and you have the feeling that everything must already hurt." This is not the case. It is better to train a lot in the basic range and with a good feeling.
3. Walking is explicitly allowed. Don't grit your teeth on uphill sections and walk rather than run. "At some point it is also more economical to walk. Even professionals do it. People do try to keep it up as long as possible, but if it's too steep, everyone starts walking."
4. Practice technique on easy terrain. Try running downhill on the forefoot. For stability and to prevent injury. And uphill? Take small steps and lean your upper body slightly forward. Don't forget to breathe!