Health & Trail Running

At HOKA Val d'Aran by UTMB®, we believe that trail running is not just a sport, but a lifestyle that connects us to nature and our bodies. To enjoy it to the full and in a sustainable way, it is essential to take care of our physical and mental health.

Every race, training session and mountain adventure requires a balance between endurance, nutrition, rest and injury prevention. Getting to grips with these issues is not just an option, it is a priority if you want to stay strong and safe on the trails.

That's why we are committed to sharing knowledge, experience and resources on:

1- Injury prevention and effective recovery

2- Nutrition and supplementation tailored for trail running

3- Training techniques to improve performance without compromising health

4- Mental wellness and effort management in challenging environments

We believe that an informed runner is a stronger, more resilient runner. Let's take care of our bodies as much as we love the mountains. Let's take care of our bodies as much as we love the mountains.

Next, we delve into four essential aspects that make a difference in the performance and well-being of every runner:

Trail running subjects the body to repetitive impacts, terrain changes, and prolonged exertion. To prevent injuries and ensure consistent training, it's essential to:

• Strengthen the core and stabilizing muscles, which improves technique and reduces fatigue.

• Work on mobility and flexibility with specific exercises for key joints such as ankles, knees, and hips.

• Listen to your body and learn to differentiate between normal discomfort and warning signs of a potential injury.

• Prioritize recovery through stretching, physiotherapy sessions, adequate rest, and techniques like contrast baths or sports massages.

Proper injury prevention allows us to run longer, with less risk and better performance.

Every runner is unique, but there are basic nutrition principles that guarantee sustained energy and optimal recovery:

• Strategic hydration before, during, and after running, adapted to weather conditions and the duration of the effort.

• Quality carbohydrates to maintain performance during long runs, combined with healthy fats for prolonged exertion.

• Protein for muscle recovery, especially after demanding training sessions.

• Essential electrolytes and minerals to prevent cramps and premature fatigue.

• Smart supplementation, when necessary, with gels, bars, or isotonic drinks to meet energy demands.

Proper nutrition not only optimizes performance but also improves endurance and reduces the risk of injuries.

NÄAK NUTRITION GUIDE

Success in trail running is not just about running long distances but training intelligently:

• Variety in training, combining mountain runs with strength, mobility, and technique sessions.

• Technique work for both ascents and descents, learning to optimize stride and pole use.

• Cross-training, such as cycling or swimming, to improve endurance without overloading the joints.

• Respect for rest and recovery cycles, avoiding overtraining and ensuring sustainable progress.

Running more is not always better. Listening to your body and following a structured plan is key to improving without compromising your health.

Trail running is not only a physical challenge but also a mental one. Knowing how to manage fatigue, motivation, and effort can make a difference in a race:

• Breathing techniques and mindfulness to improve concentration and reduce stress.

• Effort management strategies, learning to regulate your pace on demanding terrains.

• Visualization and a positive mindset are key to overcoming difficult sections and maintaining motivation.

• Connection with nature, enjoying the environment as part of mental training.

The balance between mind and body is essential to overcoming challenges and enjoying every experience in the mountains.

At HOKA Val d'Aran by UTMB® we believe that trail running is an adventure to be experienced with passion, but also with responsibility. Addressing these issues not only helps us improve our performance, but also allows us to enjoy the sport in a safe and sustainable way. Because taking care of ourselves is just as important as running.