Handbuch Trailrunning

The present handbook is a guide to becoming faster on the trails while having more fun at the same time. It first considers the general training tools that are important for all runners—whether on the track, road, or trail. Trail and ultra runners, in particular, tend to remove these training tools from their training plans too quickly, even though they would benefit greatly from them. The book then addresses the specific training content for trail running, which is also the focus of this book. Uphill, downhill, or on flat terrain—a trail runner must be able to do it all. A strengths and weaknesses analysis provides insights into which training areas should receive special attention.

The handbook is aimed at all trail runners: beginners will learn how to prepare for their first trail run, while experienced trail runners will receive valuable tips on how to comfortably meet cut-off times and optimally prepare for challenging trail adventures. Even professionals will become more competitive by reading this book and will learn how to minimize their injury risk despite high training volumes. Special attention is given to course profiles, as each trail running course is different and requires different approaches in advance. In the end, every runner will be able to develop the perfect training for themselves—whether aiming for a top placement in the next trail competition or simply wanting to have more fun. Additionally, example training plans for Germany's most famous trail run, the Basetrail XL of the Zugspitz Ultratrail, are included.