5 Tips for Trail Running in the Alps
By: Constant Wiederkehr, Vert.run Coach + Marketing Assistant
Lead image: Kim Strom
The Alps are widely known to be Europe’s trail running mecca. From the valley of Chamonix, France to the peaks of Italy’s Dolomites, to passing through the lunar landscapes of the southern Alps… you’ll find a huge variety of trails to run.
If you’ve never been to the Alps, it can be wise to explore the area with experts to make the most out of your experience. And if you’re signed up for (or thinking about signing up for!) a Run the Alps trip, you’ll be in the best hands. Run the Alps guides have years of experience trail running and racing in the Alps, and many of them even call the Alps home, too!
One of the best ways to make the most of your Run the Alps trip is to train beforehand, so that you can relax and enjoy the challenges of running these trails.
Without Further Ado, Here Are Vert.run’s Top 5 Tips for Trail Running in the Alps:
Tip 1: Start Training…Now!
We know–it might seem like we’re biased because we’re a training app–but we wholeheartedly believe that training consistently before your Run the Alps trip (and starting to train early on) is the #1 key to enjoying all the adventures of your trip. Preparing beforehand is important for several reasons:
- Since trail running can be physically demanding, especially on hilly and technical terrain like in the Alps, being physically prepared will help reduce the risk of injuries such as strains or overuse injuries. (And nobody wants to deal with an injury when you’re in such an amazing place!)
- If you’ve trained in advance, and have worked with a coach to strengthen your weaknesses, recover from any lingering injuries, and build both physical strength and confidence, you’ll be able to fully immerse yourself in the experience without being constantly fatigued. That’s the recipe for enjoying the experience!
- You’ll also learn how to recover better between runs and be able to run day-after-day without risking injury or overtraining!
Overall, training before your Run the Alps trip creates a solid foundation for success, and helps ensure that you’ll make the most of the amazing opportunity to run in the Alps.
Tip 2: Prepare for Altitude and Elevation Gain
Preparing for altitude involves focusing on cardiovascular fitness through good base-building, hill training, and more. As far as altitude is concerned, Run the Alps trips never go much above about 2500 meters (8200 feet). If you’re coming from sea level, that’s still enough to add some additional stress to your body, but if you live near hills or mountains you might already have an advantage!
While being at altitude is a minimal concern, going uphill and downhill poses a challenge. Maybe you live in a flat place or city, and feel worried about being prepared for your Run the Alps trip, but don’t worry – you can absolutely prepare for elevation gain while living someplace without massive vertical relief. There are lots of ways that you can simulate vert in your training–using a treadmill with incline; doing specific strength exercises to prepare your legs for uphill/downhill; and one of our very favorites: using stairs.
Tip 3: Carry the Essentials
For time on the trails, try to pack lightweight items that can adapt to changing conditions, allowing you to stay comfortable. By packing smart and prioritizing essential gear, you’ll be ready to tackle any adventure the Alps have in store.
Essential gear includes proper footwear, hydration & nutrition, weather-appropriate clothing, a GPS watch, and a first aid kit. Yes, you never use it when you have it, but you always need it when you don’t have it…
All Run the Alps guests receive our Guide to Trail Running in the Alps to assist in preparing for their trip. The guide includes a full packing list showing what to bring and what you can leave at home.
Tip 4: Be prepared for Technical Trails
The Alps are unique and different, especially when compared to the mountains we find in the U.S. The trails, especially those in the Chamonix valley, can be steep and rocky. Some of the best ways that you can prepare for this type of terrain is by doing strength, core, and ankle exercises! By adding some simple but specific training, you can help make sure that you’ll be able to focus on the amazing views in the Alps.
Tip 5: Enjoy the Experience
Even though running in the Alps can be challenging, it comes with a surprise twist–the Alpine trails are peppered with small huts and refuges, which sell coffee, cake, tarts, and more–so come prepared to make pit stops with well-deserved treats.
Remember to stop and take it all in during your Run the Alps trip–and enjoy the experience! Immerse yourself in the beauty of the Alps, savoring panoramic views and local culture along the way.
The Alps are full of beautiful landscapes and amazing new foods to taste. Take time to appreciate the journey and celebrate your accomplishments! You’ll also discover a sense of adventure and camaraderie that will stay with you long after your trip is over.
About the author: Constant Wiederkehr lives in Annecy, France (just 1 hour from the Chamonix Valley!) He is a passionate trail runner, Vert.run Coach, and Vert.run Marketing Assistant.
About Vert.run: Vert.run is a training app for trail runners–their mission is to make trail running accessible to everybody, everywhere through smart training plans and affordable coaching.
