Step by step uphill: Trail running in Zell am See-Kaprun
Step by Step Uphill
The first steps are often easy. You find your rhythm, your breath settles into a beat, your thoughts quieten down. Trail running isn't just about running. It's about accumulating altitude metres, discovering trails, and getting closer to the mountains with every step.
Zell am See-Kaprun provides the perfect setting: with trails meandering between lake, forest, and mountain view, with sports events, and with a lifestyle that is maintained long after the run. Anyone who runs here soon understands why trail running is so captivating. Nature sets the pace, the terrain demands concentration, and every climb brings a bit more freedom.
- But how to start?
- What helps when the first run in the mountains turns into a real sporty challenge?
- And what's important when participating in a trail running event?
Two professional trail runners share their tips: on technique, motivation, preparation, and the moment you realise your feet can handle more than you thought possible.
WHY TRAIL RUNNING IS SO INSPIRING
For Manuel and Hans-Peter Innerhofer, trail running has been more than just running for many years. The two Salzburg athletes decided at the age of 16 to make mountain running and trail running their sporting route. Today, the twin brothers are members of the Salomon Running Team and train where forest paths, roots, rocks, and altitude metres set the pace. "When trail running, I don't just follow asphalted roads, I can also run cross-country on small mountain paths and discover nature in all its variety," says Manuel enthusiastically. It is precisely this mix that makes it so appealing: trail running combines endurance with mindfulness, strength with body awareness, and sporty challenge with the experience of being outdoors. In Zell am See-Kaprun, this combination is particularly evident. Between Lake Zell, the Schmittenhöhe, and the Kitzsteinhorn, the perspective changes with every section. Sometimes the trail leads through the forest, sometimes the view expands over the water, and sometimes the next climb is already waiting around the bend.
GETTING STARTED: START SMALL, KEEP IT UP
Trail running doesn't have to start with a steep mountain. It's important to start without pressure and gradually get used to the terrain, especially in the beginning. Manuel and Hans-Peter recommend trying flatter trails first and finding your own rhythm.
A good starting point is short intervals: five minutes running, five minutes walking. Over time, the running intervals can be lengthened as your legs, breathing, and concentration adapt to the terrain. This builds confidence without losing motivation on the first ascent.
For these two professionals, one thing is particularly important: good body awareness. Those who can sense when their stride is secure, when their body is getting tired, and when a break is advisable, prevent injuries and continue to enjoy the sport for longer.
TRAINING FOR MORE ALTITUDE metres
When initial trail runs become regular training, the demands change. Besides endurance, trail running requires strength, stability, balance, and coordination. Every step on uneven ground challenges the body differently than running on asphalt. As a competitive runner, Manuel trains daily and regularly adds more intensive sessions in the mountains to his base training. This level of intensity isn't the goal for beginners. The key is to gradually increase the strain: first longer distances, then more altitude metres, and later perhaps a specific event.
Trail running downhill also requires practice. Your gaze is focused several metres ahead, your steps remain short and controlled, and your body works attentively with the terrain. In this way, uncertainty gradually turns into confidence.
THE RIGHT EQUIPMENT FOR THE TRAIL
The most important piece of equipment for trail running is shoes you trust. They should provide support, good cushioning, and sufficient grip even on wet or slippery surfaces. It's worthwhile to get to know different terrains and find out what feels most comfortable for you, especially in the beginning.
With longer distances and more altitude metres, the weight of the shoes becomes more important. However, for Manuel and Hans-Peter, comfort and safety remain paramount. Lightness plays a more significant role only when the technique gets steadier.
A running vest can also be helpful on longer runs. It offers space for water, a change of shirt, a windbreaker, or a small snack, and fits snugly against the body without getting in the way while running. Soft flasks are convenient because they collapse when you drink from them and only take up space when they're full.
The two professionals have differing opinions on running poles. They can be helpful on very steep climbs. However, for trail running beginners, they can also be distracting, as the pole technique has to be added to the running itself. Those who use poles should pay attention to the correct length: On flat terrain, the arms should be bent approximately at a right angle.
WHAT YOU SHOULD take with you
- Trail running shoes
- Water
- A shirt to change
- Running vest
- Running poles (optional)
- Windbreaker
- Hat and gloves if necessary
- Sports gel
When it comes to food, the athletes also recommend: Less is more. For beginners, however, it definitely makes sense to pack a muesli bar or a banana in addition to water. "Or you stop at an alpine pasture, then you have the lightest of backpacks," they both smile.
Tour tip
For those wanting to try trail running in Zell am See-Kaprun, the Panorama Trail Long offers a suitable tour for sporty strides in an alpine setting. The trail combines exercise, views, and altitude metres to a tour where you can directly feel the rhythm of the mountains.
This is precisely where it becomes clear what trail running is all about: you don't run against the landscape, but with it. The terrain dictates your stride, the ascent the pace, and the gaze ahead the next moment.
EVENT TIPS FOR YOUR SPORTy CHALLENGE
If you're not just looking to train, but want to set yourself a specific goal, Zell am See-Kaprun offers the perfect setting. Trail running, running, and obstacle courses become memorable sporty challenges here.
The Grossglockner Ultra-Trail takes trail runners around Austria's highest mountain, combining long distances with alpine terrain. Those primarily seeking to experience the running atmosphere will find a unique running experience in the region at the Night Run Austria, part of the IRONMAN 70.3 Zell am See-Kaprun. And if you'd like to combine your sporty challenge with obstacles, the Spartan Race adds extra variety to the course.
Trail running in Zell am See-Kaprun can be many things: the first off-road run, a training day with altitude metres, or the start of a new sporty goal. Step by step, with steady breathing and the eyes on the next section of the trail.
