In the world of sports and outdoor adventures, few pursuits offer the blend of physical challenges and natural beauty that trail running does. Today, we have the privilege of sitting down with Andraž Renko, an avid ultra trail runner, and adventurer who has embraced the thrill of running on trails and exploring the great outdoors. Let's dive into Andraž's journey, passion, and insights into the world of trail running.
What inspired you to start running on trails specifically?
'Looking at my past, I have always been involved in different sports and nowadays mostly ultra trail/mountain running. I started running in 2012 and switched to the trails 4 years later. Once I had a taste of running in the nature, I knew right there that this is my kind of sport. Fresh air, peacefulness, view from mountain tops, narrow hiking paths, up-hills & down-hills, variety of terrain… all of these sound like an adventure to me.'
Are there specific challenges in trail running that require specialised training?
'Because I like to run races from 10km all up until 100 miles; it all depends on the distance and difficulty of the race. The shorter the race is the more focus I will put on speed (shorter, faster training runs) and for the ultra races it is more about endurance (longer, slower runs). Practicing also fuelling during the runs. In between training runs it’s also important to do quite some strength, mobility and injury prevention training. The biggest challenge comes when you switch to Ultra distances, because then you need to be ready, to be on your feet for hours and hours (sometimes 40+h). Hence training on tired legs is a must. Also practicing eating during the runs, being comfortable running during the night and training your mental toughness is highly important.
Can you share a memorable experience from one of your trail races?
'My favourite trail is Caledonia (specifically going down-hill): the freedom of movement during a majestic environment is something special. It is technical, it is tough, but it’s well worth it. It is no surprise this is the most popular trail path in Cyprus. The most memorable experience would be the finish of UTMB in Chamonix. Perfect weather, great atmosphere, all the hard training and suffering during the race payed off. Even though not that many things went as planned… in the end it was all worth it. The feeling when you finish an adventure like that, after 44 hours of running, is indescribable. You simply have to experience it yourself to get the same feeling of joy and accomplishment.'
Trail running can be mentally and physically demanding. How do you overcome challenges during a race?
'Usually it doesn’t happen that everything would go as planned during a race. So you have to be prepared when something goes wrong and/or try to prevent it from happening in the first place. When you practice for so many hours (days, months and years) during your training runs, then the challenges are not there… to be overcome; but rather to be taken with you “for a ride”.
What is your post-race recovery routine like? How do you take care of your body after a challenging race?
'You have to practice, practice and practice different nutrition during training runs. Because every runner is a bit different: what might help me, might not work for someone else. Gels usually work fine, you just need to find the ones which work best for you. However eating only gels would not work best on 24+h runs, so it is recommended to eat some solid foods as well (dried fruits, nuts, bars, cookies, sandwiches…). Also hydration is also key for adequate energy levels: water plus electrolytes. Post-race recovery would look like this: warm healthy meals, beer, massage, going to the Spa (if possible), a lot of sleep, brisk walking during the recovery days, relaxing and not thinking about running for a few days at least.
Can you share an instance where the trail running community provided support or motivation during a race?
'Because of Cyprus trail running community I have been inspired to start organising trail running events myself: a running race called Run Free and a trail running camp with the same name. The most memorable story of support during trail races was providing enough bananas on the check-points. Every time there was a race in Cyprus organised by the pioneers of Trail running Chris & Bryan… they made sure to order extra, extra amount of bananas, if they saw that I was registered for the race. I mean, it’s my favourite fruit and I am guilty as charged to eat a lot of them during races'.
Are there any dream trails or races you aspire to run in the future?
Always when I’m setting and achieving goals… in the end I’m asking myself: “What’s next?”. I’ve ran 3 100-milers so far and I’m sure I’m going to run double the distance in the future. Maybe not in the near future, since I look at it as a long term plan. I will not spoil any names of races though.
Is there something you wish you knew when you first started trail running that you would like to share with beginners?
Just like everything in life: the beginnings are always going to be hard. But once you get over that starting phase, you are going to enjoy the freedom of movement that running in nature provides. It also all depends on your starting fitness level: if you’re starting as a couch-potato… no problem, start with walking first and then incorporate running, even if just for 15s at a time. The mistake that beginners make is that they start way toooo fast. They think being tired after running 2km straight… for the first time ever means that running is not for them. No. It just means you are not ready for this distance at this moment. In the end I think it’s not so key how fast of a runner you are, rather it’s more important that you enjoy the experience it gives you. Running makes us happy by nature. How do I know this, you might ask?? I have observed small kids going from walking to running to walking again. When they are walking they have a neutral face expression. However once they start running, it changes to laughs and giggles. And when they switch to walking again, so does their facial expression back to neutral. It is like running is flipping a switch to happiness for them. Now the problem is… as adults our sedentary lifestyle has removed the happiness of running away from us and convinced the majority to equate running with pain and suffering.
In the world of trail running, we've journeyed alongside a dedicated and passionate individual, Andraž, whose experiences have transcended the limits of sport to touch the very essence of human spirit. Through the mud, the sweat, the challenging terrain, and the endless miles, we've discovered a profound truth: trail running is not just about physical prowess; it's a journey of self-discovery, resilience, and an unwavering connection to the natural world.
As Andraž shared his tales of conquering rugged trails, finding solace in the mountains, and embracing the highs and lows of ultra distances, we've come to understand that trail running is more than a sport; it's a way of life. It's about facing challenges head-on, both on the trail and within ourselves, and emerging stronger, more resilient, and more connected to the world around us. The trails have taught us that every uphill battle is followed by a breath-taking downhill, that adversity is simply an opportunity for growth, and that the camaraderie of the trail running community is a wellspring of inspiration and support.
Through the eyes of Andraž, we've seen that running is not just about covering distances; it's about uncovering the depths of our own potential. So, whether you're a seasoned trail runner or someone lacing up your running shoes for the very first time, take Andraž's advice to heart. Embrace the challenge, relish the journey, and let the rhythm of your own footsteps lead you to places of adventure, self-discovery, and yes, even happiness.
As we conclude this inspiring interview, we thank Andraž for sharing his remarkable journey with us. His story reminds us that the trails are not just a path to physical fitness but also a path to the soul. So, let's lace up our shoes, hit the trails, and find our own moments of triumph, serenity, and pure, unadulterated joy on the winding paths of nature's playground. Happy trails!
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