Running in the Dachstein Salzkammergut – 5 tips & recommendations
Suitable clothing for running in summer and winter
Enjoy fresh, clear air during your visit to Bad Goisern am Hallstättersee, Hallstatt, Obertraun and Gosau am Dachstein whilst enjoying a run in both summer and winter. You need to make sure that you are properly equipped before you set out.
Firstly, you need to make sure that your clothing is breathable. If you don’t want to invest in lots of different outfits at the start, a cotton t-shirt and cotton leggings or jogging bottoms will do just as well.
Lady runners: Please make sure that you wear a supportive but unrestricting bra. Otherwise you might feel uncomfortable, and you do not want to end up with lower back pain.
In winter you need to make sure you are not wearing too many or too few clothes! It’s fine if you feel a bit cold at the start of your run. This will certainly change the further you run (if not, run a bit faster!)
Depending on your condition/level of fitness we recommend:
- running outfit in summer: short or ¾ length running trousers, a short running top, sunglasses, perhaps a sweatband for your forehead or wrist, and possibly a light jacket (spring and autumn)
- running outfit in winter: long running trousers, long or short running top, light-weight jacket, headband or hat, gloves, head torch
Important right from the start are the correct running shoes!
Proper running shoes protect you from leg and knee injuries and an unhappy experience. We strongly advise you to buy your shoes from a specialist sports shop. You will get proper advice and you can also try out your shoes.
If you go running more than twice a week, we recommend that you have more than one pair of shoes. This helps avoid injury, as different shoes place different amounts of pressure on knees, muscles and ligaments.
Throughout the Dachstein Salzkammergut Holiday Region there are many outfitters for your running equipment:
- Dachsteinsport Janu, Hallstatt
- Sport Jirka, Gosau am Dachstein
- Sport Lichtenegger, Bad Goisern am Hallstättersee
- Sport Zopf, Bad Goisern am Hallstättersee
A proper warm-up before your run prevents injuries and muscle cramps
Whether you are new to running or even a professional, you should always warm up your muscles and ligaments before you set off. This way, your body is ready for more strenuous activity, and the risk of injury is kept to an absolute minimum. It is best to start with a few light stretches, and afterwards run/walk at a slower pace for the first 1 to 2 minutes.
Here are some examples for stretch movements before you start your run:
Training Runs – from beginner to profi
Are you still new to running? No problem! In our region there are plenty of running routes that are ideal at the beginning of your running career. Select a short route with fewer metres of altitude. That way you will increase your level of fitness without too much strain on your muscles.
Give yourself 20 to 30 minutes. After you have warmed up, alternate between 1 minute of walking and 1 minute of gentle running. If you are using a heart rate monitor, make sure that your pulse remains within the normal range. You should still be able to breath and talk normally without getting a stitch in your side. If you go running 2-3 times per week, you will soon notice an increase in your fitness levels. If you feel good, increase the running/walking intervals to 2 minutes, then 3 minutes and then 4 minutes. Each time you go out, try to increase the amount of time you spend running until you can run comfortably for 30 minutes. Afterwards you can increase the length of your runs until you have reached your personal goal.
Another method for beginners is to set an appropriate speed so that you can spend the 30 minutes comfortably from the start. You start by walking quickly and then incorporating some Nordic Walking and gentle jogging. It is advisable to increase your speed gradually.
We recommend that all runners, whether beginners or professionals, to incorporate “Lauf ABC” exercises into their training. This is a series of exercises that help prevent injury and also help improve running technique.
It is best to complete these exercises either after warming-up or just before the end of the training session. Each activity requires a stretch of ground 30 metres long, and should be repeated approx. 2 to 3 times.
Example activities from the Lauf ABC:
- Take extra long running strides
- Make your strides shorter
- Bend your knees to the right alternately
- Stretch your heels out behind you, alternately
- Take large steps backwards, using each leg alternately
You can practice the Lauf ABC whilst training on our recommended running routes.
Running for weight loss
If your aim is to lose weight, you will need to be patient. The primary purpose of running is to improve your health and fitness. Do not expect to lose those extra kilos in a short time. You start to actively burn fat after the first 90 minutes of running. If your aim is to lose weight, you need to combine running with healthy eating. Then you can avoid that yo-yo effect and achieve long lasting results!
Have fun running in the Dachstein Salzkammergut Holiday Region!