Are you planning a trip to a mountainous area and want to bring your running shoes, but are you not used to run on hilly terrain? These tips from our Club Trainer Nine will help you to enjoy your run in the mountains.
When you usually run on flat surfaces you can feel intimidated when you see inclines during your runs. Don’t let them scare you, once you’re on top you feel awesome. Plus: you will be rewarded with spectacular views. Follow these steps for proper mountain running to enjoy running up- and downhill on your holiday destination.
Run safe. Let someone know where you plan to run and the estimated time of your run. Take your cell phone with you.
Start out slow. Don't push too hard at the beginning, because you will pay for it later.
Maintain your effort level. This means you run a slower pace on the uphill, so you don't waste energy and end up out of breath at the top.
Run with a short stride and quick cadence. This helps you maintaining proper running technique and dealing with the altitude.
Eat and drink. Staying hydrated is very important for your health. Carry water and extra fuel (gels, nuts, dried fruits... whatever works for you) with you if you're out there for more than an hour.
Check the weather forecast. The weather conditions on top of a mountain are often different from the conditions at the base of the mountain. It can get windy, cold, and wet. So it can be handy to bring a wind- or waterproof jacket. Mountain weather forecasts are available online at Mountain Weather Information Service (MWIS)
Enjoy it. Stop every now and than to enjoy the scenery. Have fun out there!