Your own performance in trail running depends on many factors. Internal and external components play a decisive role in your own performance. Especially on long-distance competitions such as the Karwendelmarsch, the influence of internal and external factors on the body is decisive and even greater than on shorter distances. While your own physical performance time (circadian rhythm) dominates the internal factors, the temperature is the most important external factor for performance. No other environmental factor influences your performance on the Karwendelmarsch like temperature. Reason enough to address this issue before the start.
The right clothing
A logical point on the checklist – and yet one with potential. There is often too little time and thought given to the (perhaps too obvious) purchase of trail running clothing during the planning phase. Because with a clever clothing concept, you can stay in the best possible physical and mental condition. One approach for the packing list: Start from the absolute hottest day and choose this outfit as your first layer. Based on this, pack a second (light!) layer that can withstand a cold snap. Because the weather in the Karwendel can change quickly. Finally, pack a waterproof jacket just in case (of rain).
- Tip: Trying on the clothing set-up before the race gives you a better idea of whether something is missing or superfluous.
Well protected
The right clothing is only part of the ‘climate strategy’ during the race. Because without the right sun protection, even the best material set-up won’t help much. Spending a long time in the sun is a constant strain. If the body is busy coping with the effects of UV radiation, valuable energy is wasted.
Good protection starts with sun cream, includes sensible headgear and ends with sunglasses to protect your eyes from the sun. The less energy is used for sun protection, the more is left for the legs.
The treatment
The human body is good at keeping going for as long as possible, even when it is not being nourished. However, your own performance is gradually reduced in the process. The way to maximise performance during a run is therefore to top up your energy levels as much as possible. The rule of thumb: take every opportunity to reload. This applies first and foremost to hydration: drink, drink, drink! Mountain streams are also suitable for a short stop between refreshment stations.
The lost seconds are easily made up for by the extra power. The refreshing water over your head also supports the body’s cooling process. The opportunity to recharge your batteries – and save some energy 😉