Legend Karwendelmarsch: With these tips you are ready!

Adrian is originally from Hohenlohe (Germany) and is studying education. The Adidas Terrex Trailrunning athlete has dedicated his free time to sports: first to triathlon, today mainly to mountain running. Soon he will fulfill his dream of living in Tyrol - the Karwendelmarsch is probably the best start for this! He likes to share his experiences, which he has gathered in many years of mountain running, with other hobby athletes and professional athletes.
Further down you will find Adrian's tips for runners and finally his tips for all hikers who will be marching the Karwendelmarsch.

Adrian, how did you come to the Karwendelmarsch?

After my first Ironman long distance in 2014, I had set myself new goals for the coming season. Through a hiking vacation with my parents, I discovered my love for the mountains. After some research on the internet I came across the Karwendelmarsch - a great time and with a little more than a marathon and not toouu many altitude meters it was good to master for a triathlete - at least that's what I hoped. So in 2015 I participated in the Karwendelmarsch. At the time I thought, "This shouldn't be so difficult!" - but unfortunately my imagination diverged somewhat with reality.

What experiences did you have?

Probably the most memorable moment was the sunrise below the Falkenhütte - it was one big play of lights. Running in the group, I could not keep my enthusiasm to myself, as I was not used to such a backdrop. The enthusiasm changed in the second ascent to disillusionment. I had not imagined that it would be so hard. I had planned my race totally wrong and had to pay for it after the narrow and was neatly "passed to the back". Directly at the finish there could be nothing better than the Achensee. There I jumped in to cool off and took a much-needed nap on the shore.

Why are you so keen to take part again this year?

This year the Karwendellauf will take place for the 10th time, and with the move to Tyrol there would be no better debut than to participate again in the crossing of the Karwendel, which ultimately brought me to running in the mountains. In addition, I can meanwhile some kilometers and altitude meters in the legs, with which I will hopefully not again experience such a slump, as in 2015.

What tips do you have for training?

My best training tip I can give is to have fun running! That helps immensely to stay motivated and to do a constant and continuous training. Long runs are also important, as they are the foundation for such a long race. In addition, I would also recommend somewhat faster and more intense runs on the flat every now and then, which makes the flat sections - and especially the last flat kilometers to Pertisau - easier.

How else do you prepare well? Do you have any advice on refreshment points, nutrition and blisters?

Before you tackle the adventure of the Karwendellauf on 25.08., you should get to grips with the exact route and profile plan in the days before. This is the only way to calculate the estimated running times and thus your food and drink intake, which plays an important role in a long run. If you have a trail running backpack with you, you can take one or two delicacies with you and treat yourself to them during low phases of the run. If you get blisters, usually only one thing helps - a firm tape or blister plaster. If you are not sure about your shoes, these things should be taken along in any case, so that the run does not become a torture.

What's the best thing to do about the excitement the night before?!

A healthy amount of excitement is actually quite good. However, consistent preparation helps you go into the last night confident. Also, rituals are important to calm and encourage you, as long as that's not a bottle of wine.

One more question about nutrition: what do you eat for breakfast the morning before a run like this?

Breakfast should be light food. I myself eat two bananas and drink tea and an energy drink. For most of us, toast with jam has proven to be good - but everyone can decide for themselves what tastes good and is good for you! The last three to four days before the race you should switch to a lighter diet and increase the amount of carbohydrates - "carboloading" is the term here. However, this is a very comprehensive and in-depth topic that I cannot go into in detail here. For hikers and hobby athletes it is also rather unimportant.

What hiking tips do you have for preparation?

To prepare, you should definitely go on one or two longer tours. You should test the items and the material that you take with you - especially the shoes. If you pack one or the other item too much, you will notice during test tours which ones you can safely leave at home, or which ones not. Also make sure that your clothing does not rub or chafe, otherwise it will be very painful over such a long distance. A T-shirt might be the better choice than a top, so that the straps of the backpack do not chafe, in addition, the shoulders are then more protected from sunburn 😉

What's the best thing to do about the excitement the night before?!

Again, I repeat myself: a healthy amount of excitement is actually quite good. However, consistent preparation helps you go into the last night with confidence. Also, rituals are important to calm and encourage you, as long as that's not a bottle of wine.

And the recovery afterwards 😉?

I will certainly jump straight into the Achensee again! For a quick recovery, it helps to eat something after the march. Fortunately, there are also the very good supply stations. Sauna also helps tired hiking legs and muscles to recover - and is simply good for the soul!