Trail running uphill & downhill technique training

Day 1: Uphill training on Piz Scalottas

The first day of our Trail Running Uphill & Downhill Technique Training is all about running uphill. We train intensively and playfully to improve your uphill performance and save energy for your run or competition.

• Between power hiking and running: getting to know and trying out different running styles uphill
• Analysis of different stride lengths on the efficiency of the ascent
• Foot placement technique and energy-saving foot placement on steep and/or blocked hiking trails
• Video analysis of your running style with individual discussion and suggestions for improvement
• Forward-looking pace planning so you don't run out of energy before you reach your goal
• Use of trail running poles for a more efficient running style

Day 2: Downhill training over 1,000 meters of elevation from Rothorn

After focusing primarily on running uphill on the first day, today you will need power for running downhill. We take the cable car up to an altitude of almost 2,861 m and warm up by climbing a nearby peak of almost 3,000 m in alpine running style. We apply the techniques we learned the day before and are now well warmed up for the long downhill run back to the valley.

• Placing your feet when running downhill: you will learn intensively how to place your feet precisely, survey the next 3-4 meters of the trail, and at the same time not lose sight of the overall route.
• Mountain running without knee pain: how can you find the optimal movement pattern that is easy on your knees? What will hold, what will slip?
• We analyze your running style in terms of surefootedness on hiking trails with rock slabs, gravel passages, earthy or grassy sections, and improve the stability of each individual step—because falls and misplaced effort cost time and rob you of valuable energy.
• Elegant flow instead of frantic flailing: how can you tackle a descent in trail running in a controlled but fast manner? What role does your whole body play in a professional, efficient running style?
• Use of trail running poles in downhill running: where does it make sense, when does it become dangerous?

At the end, we will have time for individual questions before we conclude two intensive days of technical training together in Lenzerheide.

We offer the Trail Running Uphill & Downhill Technique Course as a complete package at a total price. Our experience has shown that many people would like to take part in this kind of technique training with fellow runners. With our offer, we want to make it possible to hold a two-day intensive course on a flexible date of your choice in a group with familiar faces for a total price of CHF 960. With 3 participants, this results in a total price of CHF 320 per person.

Of course, we also run the course with more than 3 participants. Simply indicate the number of people in your request and we will get back to you with a customized offer.

The region around Lenzerheide offers ideal conditions for trail running. The mountains are high, but never too high, and the climbs are steep, but never too steep. Thanks to the support of the railway, the area is perfect for technical training, where the focus is less on distance and more on improving personal skills.

Lenzerheide can be easily reached by car via Chur or by public transport. The journey time by car from Zurich is approximately 1 hour and 45 minutes.

We deliberately offer this course without fixed accommodation. Lenzerheide offers a wide range of accommodation options, from modern campsites and vacation apartments to luxury hotels. This means that there is a suitable place to stay for every preference. The meeting point and starting point for our runs is in the center of Lenzerheide, which is easily accessible on foot from all parts of the town or by bus.

We are happy to arrange suitable accommodation on request for an additional fee. Please let us know when you contact us if you would like to use this service.

We will have lunch at a mountain restaurant along our running routes. This will give us the opportunity to incorporate some theoretical lessons. You can bring your own snacks for in between meals, such as energy bars or similar.

The exact equipment list will be sent to you in advance. The following equipment items are for guidance only and may differ from the final list.

Clothes and shoes

• Trail running shoes with soles suitable for off-road terrain (road running shoes with smooth soles are not suitable)
• Trail running backpack, trail running vest, or similar with space for weather protection, food, and drinks
• Optional: Lightweight trail running poles with hand strap system
• Functional clothing for running in different temperatures and weather conditions
• Thin hat and gloves
• Food and drink for on the go

We recommend bringing some energy bars, gels, or similar items for trail runs, as well as water bottles or a hydration system for your running backpack.

Meals

Individual accommodation costs

Train journeys or public transport journeys

Insurance is the responsibility of the participants (accident, health, and liability insurance). We recommend REGA membership and cancellation insurance.