Trail running is an adventure 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! While the Netherlands is generally known for its flat landscape, there are still ways to train for your next trail run.
1. Dunes and Hills
The Netherlands boasts several beautiful dune and hilly regions that are excellent places to train for elevation gain. Some popular locations include the Schoorlse Dunes in North Holland, the Posbank on the Veluwezoom, and the hills of South Limburg. These areas offer varied terrain with sand dunes, steep slopes, and winding paths to improve your climbing and descending skills.
2. Climbing stairs
Cities and towns in the Netherlands often have public staircases you can use to train your elevation gain. Think of the steps of church towers, parking garages, or even the dunes. Stair climbing is an effective way to strengthen your leg muscles and improve your cardiovascular endurance.
3. Artificial Hills
Some Dutch cities have created artificial hills or bumps to offer residents the opportunity to train for elevation gain. Look for such locations in your area and take advantage of them. These artificial hills can vary in height and offer a good opportunity to train at various levels of intensity. Think of old garbage dumps from the last century.
4. Repeated Climbs
If you don't have access to hilly terrain, you can still train for elevation gain by doing repeated climbs. Choose a nearby bridge, overpass, or hill and climb it several times. This simulates the feeling of constant elevation changes you might encounter during a trail run.
5. Use of Pedal Machines
Some gyms offer stair machines. These machines simulate climbing stairs and allow you to gain elevation 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's definitely possible. Be sure to challenge yourself and gradually increase the intensity of your training to prevent 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!
