Legend Karwendelmarsch: With these tips, you are ready!

Adrian originally comes from Hohenlohe (Germany) and studies education. In his free time, the Adidas Terrex trail running athlete dedicates himself to sports: Initially triathlon, and today especially mountain running. Soon he will fulfill his dream of living in Tyrol – the Karwendelmarsch is surely the best start for that! He enjoys sharing his experiences, which he has gained over many years of mountain running, with other hobby athletes and professional sportsmen.
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 get into the Karwendelmarsch?
After my first Ironman long-distance event in 2014, I set new goals for the upcoming season. During a hiking holiday with my parents, I discovered my love for the mountains. After doing some research on the internet, I came across the Karwendelmarsch – it seemed like a great opportunity, and with just over a marathon and not too many elevation gain, it was achievable for a triathlete – or at least I hoped so. So, in 2015, I participated in the Karwendelmarsch. Back then I thought: "This shouldn't be too difficult!" – but unfortunately, my expectations were a bit at odds with reality.

What experiences have you had?
The most memorable moment was the sunrise below the Falkenhütte - it was a play of lights. While running in the group, I couldn't contain my enthusiasm, as I was not used to such a backdrop. The excitement soon turned into a sobering realization during the second ascent. I had not anticipated it to be this hard. I had completely mismanaged my race and had to pay for it after the first bottleneck, being quite "sent to the back". Right at the finish line, there was nothing better than the Achensee. There, I jumped in for a refreshing dip and took a much-needed nap on the shore.

Why do you want to be part of it again this year?
This year, the Karwendel run takes place for the 10th time, and with the move to Tyrol, there couldn't be a better debut than to participate in the crossing of the Karwendel again, which ultimately got me into running in the mountains. Additionally, I can now count several kilos and meters of elevation in my legs, so I hope I won't experience another crash like I did in 2015.

What tips do you have for training?
My best training tip that I can give is to have fun while running! It greatly helps to stay motivated and to maintain a consistent and continuous training regimen. Long runs are also important as they lay the foundation for such a long competition. Additionally, I would always recommend incorporating some faster and more intense runs on flat terrain from time to time, as this makes the flat sections – especially the last few flat kilometers to Pertisau – easier.

How else can you prepare well? Do you have any tips for the refreshment stations, nutrition, and blisters?
Before embarking on the Karwendellauf adventure on August 25th, one should take the time in the days before to closely examine the specific route and profile plan. Only by doing so can one calculate the estimated completion times and thus plan their food and drink intake, which plays a crucial role in a long run. If you have a trail running backpack, you can bring along some treats to enjoy during the low phases of the run. If you develop blisters, usually only one thing helps – a strong tape or blister plaster. If you're unsure about your shoes, you should definitely bring these items along to prevent the run from becoming a torment.

What is the best way to deal with excitement the night before?!
A healthy level of excitement is actually quite good. However, consistent preparation helps you to enter the last night with confidence. Additionally, rituals are important that calm and reassure you, as long as it's not a bottle of wine.

Another question about nutrition: What do you have for breakfast on the morning of such a run?
Breakfast should be something light. I personally eat two bananas and drink tea and an energy drink. For most people, toast with jam has proven effective – but everyone can decide for themselves what they like and what works well for them! In the last three to four days before the race, one should switch to lighter foods and increase the intake of carbohydrates – "carbo loading" 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, this is also rather unimportant. But if anyone has questions about it, feel free to contact me through my social media (Facebook or Instagram)!

What hiking tips do you have for preparation?
For preparation, it's definitely a good idea to undertake one or two longer tours. During this, one should test the items and materials that they will bring along – especially the shoes. If you pack one or two items too many, you will realize during test tours which ones you can confidently leave at home, and which ones you cannot. Also, pay attention to clothing to ensure that it does not rub or chafe, as this can become very painful over a long distance. A T-shirt might be a better choice than a top, so that the straps from the backpack do not rub, and also to provide more protection from sunburn on the shoulders 😉

What is the best way to deal with excitement the night before?!
Once again, I repeat: A healthy level of excitement is actually quite good. However, consistent preparation helps to go into the last night with confidence. Additionally, rituals that calm and reassure you are important, as long as it’s not a bottle of wine.

And the recovery afterwards? 😉
I'm sure I will jump straight into Lake Achensee again! For quick regeneration, it's helpful to eat something after the hike. Fortunately, there are the very good refreshment stations for that. Sauna also assists tired hiking legs and muscles in recovery – and simply does good for the soul!