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«Half marathon plus» at altitude – why trail running is a hit

16.4.2024

Translation: Elicia Payne

Off the road and into the forest, up hills and mountains. The trend that’s been established for years in cycling through mountain biking is now entering the jogging scene. Trail running offers great experiences in nature and a free fitness boost.

My original plans looked a bit different – I wanted to run my first 50-kilometre race this year in Jura. However, an injury-related training break of almost two months changed that for me. 50 kilometres were no longer possible. So I switched to a shorter distance. But could I manage 23.5 kilometres with over 850 metres of elevation gain?

My preparation had been minimal, yet my body was raring to go. When I stood at the start line on Saturday morning, I was filled with a mixture of anticipation and nervousness. The name of the run, Les Courses du Mont Terrible, didn’t exactly help either.

Although the «terrible mountain» appealed to me, it also instilled some fear in me. The organisers had announced that it would be «a challenging and technical course» that required appropriate training after the winter.

With so many ups and downs, you definitely won’t get bored.
Source: Les Courses du Mont-Terrible

The 23-kilometre «La Terrible» course is just one of many at the trail running event in Jura. More than 1,600 runners registered for the weekend to run, jog or walk distances of between nine and 106 kilometres.

The race was sold out weeks in advance and starting places were no longer available. It was clear from the very first minute that the organisers not only had a lot of experience, but also a passion for the sport. A perfectly marked course, plenty of parking spaces and lots of volunteers who offered help and advice at every corner allowed participants to arrive at the starting line in a good mood and as relaxed as is possible on a run like this.

As soon as the starting signal sounded, my nerves vanished. Instead, I was filled with pure running joy as I set off together with around 300 runners. After a short stretch on concrete, we first headed onto wide forestry roads and then onto winding single trails.

My happy place: I feel the endorphins when I run on trails.
Source: Stefan Munsch

This is where the fun really started. The route initially took us along narrow paths next to a small stream and wooden bridges. Then it was an almost uninterrupted climb to the summit of Mont-Terri, the other name it goes by. I could see the Bernese Alps through the haze.

The first short descent was challenging. Between roots and stones and mud, I tried to walk carefully without slipping or twisting my ankle. Fortunately, I was wearing trail running shoes from Icebug. Their good profile and non-slip soles protected my feet. Then I heard a group of runners approaching from behind, who were obviously more technically experienced than me. I stepped aside. After all, I didn’t want to be an obstacle blocking the way.

When the road started to climb again, I quickly caught up with the group and soon overtook them. Since I tend to start up slowly like a diesel engine, but can then maintain my speed for a long time, I become more and more relaxed. On the next descent, I was already bouncing playfully between stones and roots. I felt my mood lift with every kilometre I covered and I felt fresher and fitter. I enjoyed running in the countryside so much I was able to make up more than ten places in the second half of the race.

The secret to the trail running boom

Trail running is much more than running. It’s an intense experience in nature that requires concentration and relaxation in equal measure. Only relaxed runners can master the narrow paths efficiently, and only those who focus on their surroundings will reach their destination without stumbling or injuring themselves. That’s why it has something meditative for me and is stimulating for body and mind.

And I’m not an exception: scientists are now also taking a look at the trail running phenomenon. Initial test results indicate that running through forests, meadows and rocky mountain panoramas has benefits on mental health. An article in the magazine Trailrunner summarises the benefits, which include; an increase in well-being and available energy and improved sleep.

In fact, trail running requires you to fully engage with the terrain and your physical condition. Jogging long distances along a road or on country lanes often feels monotonous to me. Whereas trails are never boring because the surroundings are constantly changing and strenuous climbs are often rewarded with breathtaking views. That was also the case for the La Terrible Race: I forgot about the distance and just enjoyed nature. The whole run seemed much shorter than 23.5 kilometres. Of course, the perfect conditions with sunshine and summer temperatures also played a role. It was only during the last straight on concrete that I noticed how thirsty I was, the heat and exhaustion in my legs.

The fitness boost is free

When I tried to follow a jogging training plan some time ago in preparation for a half marathon, it felt like a compulsory exercise. The long runs at the same slow pace bored me. More and more often the voice in my head said «I have to keep running» instead of «I can run.» It’s clear these kind of thoughts won’t keep you motivated.

Trail running is different. Every training session is a little adventure. Instead of monotony, I enjoy surprises. Alternating between exertion when running uphill and relaxation when going downhill again means that fitness-enhancing interval training is virtually included.

Running on uneven terrain also requires a certain amount of balance. Core muscles are particularly important when running downhill. That’s why I always see trail running as a full-body workout, which I supplement with stretching, physical strength and balance exercises.

Trail running can increase fitness in many ways without feeling like training. By the way, your pulse doesn’t always have to be in the red zone. On easy training days, a brisk walk up your nearest hill is enough.

If you’re a beginner, I recommend doing a trail running course which explains the running technique and kit you need in detail. I’ve taken a few courses and workshops at Up2Peak in central Switzerland. Thanks to the many technical tips and the training sessions on Lucerne’s local mountain Pilatus, the technical sections of the Mont Terrible didn’t seem as scary as I’d feared.

Crossing the finish line with new goals in mind

In the meantime, the finish arch was in sight. What a great feeling! For me, a race is always a success if I had fun and feel good when I cross the finish line. That doesn’t mean that I don’t make an effort, but it’s absolutely essential that I enjoy the run. I’m definitely more than happy with a top ten finish in the women’s over 40 category.

That was fun! If I’m in a good mood when I cross the finish line, the race was a success.
Source: Stefan Munsch

Flooded with lots of positive emotions, I immediately sat down at my computer and looked for more trail events. Even those that are longer than the generous half-marathon distance. Because I haven’t given up on my dream of running a 50-kilometre race yet. All things considered, I’m really glad I didn’t have to miss out on the event completely and was able to enjoy beautiful trails on a shorter route.

Header image: Kuva

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Siri Schubert

Senior Editor

Siri.Schubert@digitecgalaxus.ch

Research diver, outdoor guide and SUP instructor – I love being in, on and around water. Lakes, rivers and the ocean are my playgrounds. For a change of perspective, I look at the world from above while trail running or flying drones.

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