How to get started with trailrunning: tips & training plan from the Sport Conrad coach | Sport Conrad Blog | Advices, Guides, News and Outdoor Equipment

Do you want to explore narrow trails with minimal equipment and conquer the mountain peaks on foot? Have you always been fascinated by trailrunning, but don’t know where to start? Our colleague Annika Doppler, Event Manager at Sport Conrad as well as fitness coach and nutritionist, is running the Zugspitz Ultra Trail and has tips for your start into trailrunning – including a training plan for a two-week period and motivational boosts.

WHY START TRAIL RUNNING?

Do you want to get out of the daily grind and into nature? Then trail running is your sport. Instead of tarmac, the forest floor is waiting for you. Instead of monotonous straight running: Trails, roots, climbs, views. Whether you come from hiking or road running – on the trail, it’s your pace. Your route. Your flow.

WHO IS TRAIL RUNNING SUITABLE FOR?

Quite simply: for anyone who enjoys exercise in the great outdoors. You don’t need a history of mountain running or altitude training – just curiosity and a bit of stamina. Whether you’re a beginner who simply wants to get fitter, dream of jogging on forest trails or an advanced runner looking for variety – trailrunning is as versatile as the trails themselves. The important thing is to listen to your body and start slowly.

Annika Doppler is an enthusiastic runner and fitness coach herself and organises the events at Sport Conrad. Photo: Sport Conrad

Annika’s tips for trailrunning beginners

The golden rule: start slowly

Annika recommends: “Especially at the beginning, it’s important not to overdo it. Even if you want to start straight away, give your body time to adapt to the new strain. A classic mistake is to want too much too quickly. This can quickly end in frustration or injury. That’s why my tip is very clear: take it easy, listen to your body and celebrate even small progress!”

More fun with the right equipment

Without the right equipment, trailrunning is only half as much fun – or, in the worst case, leads to injury. Our basics for the start:

Trailrunning Shoes: Running shoes that fit your foot are essential to have more fun and performance while running and to stay injury-free.
Running socks: Often underestimated – but they make a big difference. Breathable, seamless running socks prevent blisters. Compression socks can also promote blood circulation and regeneration.
Trailrunning poles: Helpful on long climbs or technical passages – they take the strain off your legs and knees and provide additional stability.
Functional trail running clothing: opt for breathable, quick-drying materials and clothing that fits well.
Running and GPS watch: If you want to train specifically, a running watch is a real game changer.
Optional – but nice to have:
- Running rucksack or running waistcoat for longer sessions
- Drinking systems (soft flasks or hydration bladder)
- Sunglasses, cap or neck warmer for weather and sun protection

You can find all the tips on trail running equipment in our article: Trailrunning essentials: what you need to run!

Do you want to start trail running? Make sure you have the right equipment and listen to your body. Photo: Sport Conrad

Stay motivated: how to keep going

Motivation is everything, especially at the beginning. Get inspiration from athletes, follow trail running accounts or find running partners. And: set yourself realistic goals. Whether it’s running 5 km or covering 200 metres in one go – celebrate your progress. They are the path to your goal.

GETTING STARTED WITH TRAIL RUNNING – HOW IT WORKS

How often? 2-3 runs per week are enough to get you started.
How long? That depends on your level:

Trail newcomer with no running experience: Start with 3-5 km per run. Taking walking breaks is totally okay – it even makes sense!
Road runner: Are you used to 5-10 km on tarmac? Perfect, then you can start with 5-6 km on the trail. The metres in altitude will be added gradually.

Annika’s tip: Pay attention to your heart rate. If you want to train specifically, it’s worth getting a heart rate monitor – e.g. from Garmin or Suunto – and a lactate test to determine your training zones.

Do I need a training plan?

You may be asking yourself: Do I even need to train with a plan?
The answer: It depends. A training plan is useful if you want to train in a targeted and effective way – whether to improve your performance or with a competition in mind. It gives you structure, motivation and shows you how you can gradually improve.

After all, nothing is more frustrating than feeling like you’re treading water. Small advances – such as extending the distance from 3 to 4 kilometres – make all the difference. They give you confidence, bring back the fun and show you that you are making progress.

A plan can also help trail running beginners to find the right rhythm – with room for breaks, recovery and personal success. It is always important that the plan adapts to you, not the other way round.

Do you want to train effectively and specifically? Then a training plan to get you started definitely makes sense. Photo: Sport Conrad

2 week training plan for beginners

The following training plan is aimed at beginners who want to start trail running in a safe and structured way. The aim is to build up basic endurance, familiarise yourself with uneven terrain and avoid overloading yourself. This is complemented by strength and flexibility training.

Important: 2-3 running sessions per week are absolutely sufficient at the beginning – listen to your body and increase your pace.

Week 1

Day	Training
Monday	Restday or optional light relaxation training
Tuesday	Trail Run-Walk-Interval: – Warm-up with running ABC (10 min) – 8×2 min run (zone 4) alternating with 1 min walk – Cool-down: 5 min jogging
Wednesday	Regeneration & Mobility: Fascia roller, mobility exercises or yoga sequence
Thursday	30-35 min endurance run/trail run on flat terrain (zone 2/GA1), alternating between walking and running depending on form + 3 incline runs
Friday	20-30 min strength & stabilisation training: Focus on core and legs
Saturday	Restday
Sunday	45-60 min long, slow trail run (zone 2-3) Include a few metres of elevation gain, steady heart rate

Week 2

Day	Training
Monday	Restday or easy stretching, walk, relaxation training
Tuesday	40 min off-road jogging in the GA1 range Flowing running without pressure
Wednesday	Mobility Training: Stretching, Yoga, Mobilisation
Thursday	30-35 min riding game (zone 2-4): Change of pace by feeling + 4×8 sec. hill sprints
Friday	20-30 min strength & stabilisation training: (core & legs)
Saturday	Restday
Sunday	60 min hike & run: Alternate between hiking, trotting and running – depending on your form on the day + first downhill sections (feel your way carefully!)

CONCLUSION: YOUR TRAIL, YOUR PACE!

Trail running is not a sprint – it’s an adventure in stages. Whether you run or walk, whether you do 3 or 13 kilometres – you decide what progress means. And: fun always comes first.

So: lace up your shoes, find a trail – and off you go! 🌲🏃‍♀️🏔️

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