RUNNING - JOGGING ON SUNSHINE


8 running and Nordic walking circuits are available on the Ramsau sunny plateau for the running enthusiasts amongst our guests and locals for their healthy and sporty exercise.

The high altitude praised in many studies, the climatic cure resort and the resulting bracing atmosphere at around 1,200 m makes the Ramsau running and Nordic walking tracks an almost perfect leisure opportunity.  

The choice of routes offers the sporty runner as well as the amateur or beginner lots of different variety in splendid alpine landscape over the whole of the high plateau.






In addition, running and Nordic walking available in Ramsau is an ideal complement to the Ramsau Sports Training Centre. Olympic champions and world champions, the best in the whole world, find the "source of their energy" here. Cross country champions and cross country guru Dr. Alois Stadlober have used their experience in the realisation of these facilities.

Starting point for the running and Nordic walking tracks is the cross country stadium (Events Centre  Ramsau Ort). After finishing their sporting activity the participants can make use of the Ramsau Swimming Pool Complex with its extemsive health & beauty facilities. There are also changing facilities, toilets and car parking.

Ramsau am Dachstein also offers its guests a Nordic Training Centre with treadmill, fitness room with weight lifting equipment, rowing machine and running machines of the highest technical standard, a climbing tower and a gym. Performance diagnosis and training is available for all amateur sportsmen and guests. 

Running meet: every Thursday at 7 p.m. - running in groups according to ability, Nordic walking at the Kobaldhof


 


To sum up - the most important facts and advantages of the Ramsau running and Nordic walking facilities are:

• ideal high altitude 1,200 m - climatic health resort 
• healthy bracing climate 
• 8 running and walking routes 1 km to 42 km
  centrepiece is the Ramsau Marathon in the original length of 42.195 m and a total incline of 1,055 m. In one large loop it leads over the whole of the Ramsau plateau
  
  
  

  5 fountains with drinking water quality provide refreshment along the route all routes are numbered (according to length) and runner-friendly marked sunny plateau - wide flat surfaces in magnificent alpine countryside central starting point for all routes with extensive health & fitness facilities and toilets at the Ramsau Swimming Pool complex in the centre of Ramsau Sport Office Ramsau: equipment hire for businessess

  
  
  
  
  Information material:
  Ramsau running & Nordic walking maps with distance profile, tips and recommendations from cross country champion Dr. Alois Stadlober are available from the Tourist Office.
  
  
  
  
  Ramsau running routes
  
  
  
  For an enlarged version please click on the map! 
  
  
  To the individual routes with running profile  
  
  Spring run - 10,007 m
  
  
  
  
  Kulmberg circuit 11 - 11,050 m
  
  
  
  
  Kulm circuit 5 - 5,305 m
  
  
  
  
  Beach circuit - 6,000 m
  
  
  
  
  Schildlehen circuit - 9,560 m
  
  
  
  
  Rittisberg circuit - 18,480 m | Ramsau Marathon - 42,195 m
  
  
  
  
  
  
  

  	Ramsau running routes - map - pdf
  	Folder "Walking and Running ParadiseRamsau am Dachstein - pdf

  
  
  
  
  

  Running - tips and tricks by Dr. Alois Stadlober Prepare your muscles and cardio-vascular system for training by running slowly or walking. Then mobilise your leg, upper body and shoulder muscles with gentle stretching exercises to avoid initial tension and injuries.

  
  
  
  
  How fast, how long and how often should I run?
  
  As a beginner you can't run slowly enough. If you find it difficult to run more than 10 minutes at a time, after about 2-3 minutes try walking for 1 minute. After a few training sessions the walking intervals can be shortened so you are running for longer at a stretch. Try and progress to a total time of half an hour.  
  
  The more experienced, fit runner should at first increase the running distance and then only occasionally the intensity. Train mainly in the aerobic area. That means, that your organism and muscles always receive enough oxygen. If you can still talk to your running partner then the speed is okay. The ideal training heart frequency is between 60 and 70 % of the max. heart frequency. Let a sports doctor determine your optimim training heart frequency with an endurance test - a pulse watch makes training in a training effective manner easier.  Vary the stresses and strains, don't always run the same route at the same speed. Train at least 30 to 40 minutes - three times a week.
  
  
  
  
  Some rules so that everything runs smoother:
  
  
• Put your everyday hectic life behind you and enjoy the activity in the fresh air and wonderful nature.
• Take it easy. Training is according to level of performance, age and distance, increase kilometres gradually.
• Pay attention to the correct running style and breathing techniques.
• Running should be fun. Monotony is the beginning of the end.   
  Therefore vary constatly - route, distance, intensity.
• Gentle stretching exercises, but above all running makes the muscles more supple and less prone to injury.
• Cool down - slow down gradually.
• Rest must follow exercise. The more strenuous, the longer the rest - up to 48 hours.
• Food - about 2 hours before the run no solid food but lots of liquid (fresh spring water) before and during the run. After the run fill up carbohydrate reserves with pasta, potatoes, grains, rice ...
• Clothing should drain the sweat to the outside and be breathable.
• Proper running shoes should fit well (at the front a finger width's space) should have a cushioning and stabilising effect, should ensure correct rolling characteristics and should be breathable.
• Set yourself attainable goals and don't overstrain yourself.
  
  
  
  
  
  
  
  
  There's no such thing as running without stretching  
  
  Stretching increases mobilty, guards against injuries and accelerates regeneration.  
  Warm up by running slowly at first, then do a few stretching exercises. Muscles stretch easier when they are warmed up. Hold each stretch for 10 - 30 seconds until you feel a light tension but no pain. Repeat 2 - 3 times. No more than 5 - 10 minutes is required.
  
  After running, slow down gently and stretch. If you feel muscle pain after demanding training then only stretch gently 3 - 4 hours afterwards. In the meantime stock up on your carbohydrate reserves with pasta, potatoes, grains, rices ... A warm bath can also speed up regeneration.