Trail running is an adventurous sport that often involves challenging elevation gain and mountainous terrain. But what if you live in the Netherlands and don’t have mountains nearby? No worries! Although the Netherlands is generally known for its flat landscape, there are still ways to train for elevation gain for your next trail run.
1. Dunes and Hills
The Netherlands has some beautiful dune areas and hilly regions that are excellent places to train your elevation gain. Some popular locations include the Schoorlse Duinen in North Holland, the Posbank on the Veluwezoom, and the hills of South Limburg. These areas offer a varied terrain with sand dunes, steep slopes and winding paths to improve your climbing and descending skills.
2. Climbing stairs
Cities and villages in the Netherlands often have public stairs that you can use to train height meters. Think of the stairs of church towers, parking garages or even the dunes. Climbing stairs is an effective way to strengthen your leg muscles and improve your cardiovascular endurance.
3. Artificial Hills
Some Dutch cities have built artificial hills or bumps to give residents the opportunity to train for elevation gain. Look for such locations in your area and make use of them. These artificial hills can vary in height and offer a good opportunity to train at different levels of intensity. Think of old garbage dumps from the previous century.
4. Repeated Climbs
If you don’t have access to hilly terrain, you can still gain elevation by doing repeated climbs. Pick a nearby bridge, overpass, or hill and climb it multiple times. This will mimic the feeling of constant elevation changes that you might encounter on a trail run.
5. Use of Pedal Machines
Some gyms offer stair machines. These machines simulate climbing stairs and allow you to train for elevation gain in a controlled environment. They can be a valuable addition to your workout routine. While you’re at the gym, you can also set the treadmill to a steep setting. If you enjoy indoor running,
Training for elevation gain in the Netherlands requires creativity and perseverance, but it is definitely possible. Make sure to challenge yourself and gradually increase the intensity of your training to avoid injuries. Trail running is all about overcoming obstacles, and training for elevation gain will help you be better prepared for those challenging mountainous trails, even if you live in a flat country. So lace up your trail shoes, get out there, and let the Netherlands be your altitude challenge!
