Proximity to nature, taking a breath from the bustle of the city and a big sports challenge are just some of the reasons why mountain running is becoming increasingly more popular. Want to try, but not sure where to start? We are here to help. Today, we’ll tell you everything you need to know about starting mountain running.
Mountain running – what are the benefits? Why is it worth embarking on a journey with mountain running?
Sedentary lifestyle, noise and poor air quality in cities are all factors that push many people to seek activities in the outdoors. Mountain running can be a perfect way to spend an active weekend with friends or a goal worthy of the genuine jogging aficionado. Regardless whether you put your backpack on and hit the trail recreationally or you’re training for Bieg Rzeźnika [Butcher’s Run], benefits from exercise are invaluable. Wondering what mountain running gives you? First of all, it:
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Strengthens your muscles,
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Improves body oxygenation,
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Sculpts your body,
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Burns fat,
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Has a positive impact on heart function,
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Adds an intriguing variety to your everyday workout,
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Triggers positive emotions,
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Shapes mental fortitude,
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Gives a chance to commune with nature.
Contrary to appearances, anyone can give it a try – even a beginner runner! Good preparation, however, is key. How to start mountain running? Here are some tips.
How to start mountain running? Tips for beginners
It’s worth starting preparations for mountain running early, and it doesn’t refer to a well-packed backpack only. Even if you run on asphalt, in the forest or park on everyday basis, mountain running may surprise you with varied pace or difficult surface. A really great stamina is needed for mountain running, along with body resilience and muscle strength, that’s why a health check-up should be the first step of the way, followed by a workout preparing for a specific physical exercise.
Tip: there’s more to mountain running than just ultra trail! If you’re new to this physical activity, start with shorter distances adjusted to your capabilities, e.g. 5 or 10 kilometres.
Mountain running – training. How to prepare for a trail race?
How to train before mountain running? Jogging on asphalt in a relatively even terrain might not be enough. It’s worth adding climbing and descending to your daily training plan, as these are an indispensable part of covering your route on mountain trails. You can train for it making use of natural terrain. Stamina is also equally important. Long runs will positively influence it. Before the race in the mountain setting, it’s worth to strengthen the muscles. That’s why you can add variety to your weekly exercise, for example, by adding strength training to it. Running in the forest is also a good way to prepare for mountain running, especially for those living far away from the mountains. Diverse surface: from swampy and marshy to rocky, featuring natural obstacles. These conditions are the most similar to those on the way to the top.
Shoes for mountain running – which ones to choose? We’re here to tell you what should you pay attention to during the purchase
Difficult, rugged terrain and specific topography affect the need to select appropriate footwear. Which shoes are best for running in the mountains? First things first, shoes with sturdy, aggressive thread that ensures good grip on every surface. Trail shoes and shoes for trail running will work perfectly. Make sure to spare a moment or two to check their durability. The upper should be made of a durable, damage-resistant fabric. And if you plan on running in the mountains regardless of weather conditions, go for shoes with a membrane that additionally protect feet against soaking and effectively wick away sweat.
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