The Jung formula for the perfect trail runner - INTERVIEW

Daniel Jung, how did you get into trail running?

Like almost every boy, I started playing football at the age of 6 and was active until I was 21. At some point the moment came when I wanted to try out an individual sport. I just wanted to find out my own physical limits and reach my limits. So I started mountain biking. After eight wonderful and successful years, I wanted to try something new again and so one day I laced up my running shoes and started running. I've been trail running for three years now and I have to say that I just love it! For me, trail running means pure freedom and unlimited possibilities.

What skills are particularly needed for trail running? As a trail runner you should be very versatile and have strong leg muscles, and years of biking certainly benefit me. I think that a good trail runner must also have the eye and instinct for choosing the right running line. It should also be equally good uphill, downhill and flat everywhere, because compared to a marathon, which is only flat, trail running has ascents and descents, as well as flat sections. Ultimately, mental strength is crucial in ultra running, because this is the only way you can successfully master such long distances. In endurance sports you generally have to pay attention to the body's signals and you can develop a good feeling for this over time.

How important is the mental aspect?

Mental training is the same as actual training and recovery. Without this, nothing is possible with ultra running. You should work on it a lot and prepare yourself accordingly for the upcoming challenges. I think yoga is particularly suitable for this.

What does your classic training week look like and what does the competition week look like? For me, a classic training week usually consists of three running units: one unit of around 4 to 8 hours, one unit between 2 and 4 hours and a shorter unit of 1 to 2 hours. Depending on the length and duration, the tempo is adjusted accordingly. The rule of thumb is: short sessions at a fast pace or long sessions at a moderate pace. In a training week I always include 2 complete days of rest and on the weekend I always go hiking or biking in the mountains with my girlfriend and friends. These sociable days give me a lot of strength and I also find a certain balance. In the week before the competition I only do 1 or 2 short running sessions of around half an hour. All you really have to do is let your body rest and prepare well for the upcoming project.

How do you eat before, during and after a run? Before a competition, I make sure that I only eat very healthy and nutritious food. This is especially the case with carbohydrates. Shortly before the start, I only eat very light things so that my stomach can digest everything quickly and so I have full energy available during the competition. During the run I change things up quite a bit and usually eat according to my mood - sometimes bars , sometimes bread, chocolate, fruit, chips, gummy bears or something similar. Of course, the longer the run, the more important it is to take various electrolytes, salts and special nutritional supplements that support long-lasting performance. After the run, drink a good recovery shake to provide the body with a lot of valuable building blocks and trace elements to boost recovery straight away. After this shake, anything possible can be shoved in as desired.

How important is regeneration time and what tips do you have for it? For me, regeneration is just as important as the actual training. Every athlete, and especially endurance athletes, should take this aspect very seriously, because this is the only way to give your body back its full performance after all the training hours and competitions. I really enjoy going to the sauna and swimming pool to regenerate. Every now and then I sit down on the bike again. I think regular massages are very important.

Do you only train with running shoes or do you sometimes change sports? In addition to my running sessions, I go hiking a lot and I always get on my mountain bike. I believe that this combination is what makes me successful at the moment. I also keep my body fit with Pilates and free-body exercises at home and prepare it for the stress.

What is the importance of dry training? Which parts of the body need to be particularly trained?

Dry training is very important for a trail runner. This not only prepares you for the tough competitions, but also reduces your susceptibility to injury and allows you to recover more quickly after a possible injury. I prefer a full body workout and try to have an all-round strong body. The core muscles are certainly one of the most important parts of the body that need to be trained regularly.

What advice would you give to a beginner who wants to start trail running? Start with leisurely runs on flat terrain and combine running with cycling, as this will optimally strengthen your leg muscles for trail running. Only train on steep terrain once you have built up adequate muscles and do everything step by step. Your body always has to get used to the new stresses. Also do a lot of stabilization and balance exercises so that your tendons and muscles are gently prepared for the heavy loads.

What equipment should you never be without?

These are several things: I always have a cell phone, money, food and drink with me. But as soon as I head into the mountains, a rain jacket, a hat and gloves are always at the top of my list.

Interview: SN/Alex Facchini

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The Jung formula for the perfect trail runner - INTERVIEW

33-year-old Daniel Jung from Latsch is currently considered Italy's number one in trail running. Last year he won, among other things, the “Cortina Skyrace” and the “Südtirol UltraSkyrace”. SportNews asked the exceptional athlete for his secret recipe.

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