Swap pavement for trails – discover running joy

Many runners focus on pace, mileage, and personal bests. But an increasing number are discovering a different side of running, one that is less about performance and more about the experience itself. For experienced runner Tomas Åkerstedt, who has completed everything from the Ultravasan and the BAM Mountain Marathon to nine editions of the Lidingöloppet, nature has always been an essential part of the joy of running.

In recent years, trail running has grown significantly in popularity, and the number of trail races across Sweden continues to increase. Trail running simply means leaving roads and pavement behind and heading into the forest. Compared to traditional road or gravel running, it offers several advantages. Many runners find it gentler on the body and an experience in its own right, something Tomas wholeheartedly agrees with.

– There’s a liberating sense of freedom in running through nature. On pavement, the focus is often on pace, times, and performance. On the trails, the focus shifts to the experience, the adventure, and exploring your surroundings, he says.

When Tomas heads into the woods, he rarely follows a strict plan. Instead, he follows trails, explores new routes, and lets curiosity guide him. Running on uneven terrain requires more attention to roots, rocks, and the landscape, making it harder for the mind to drift elsewhere.

– On the road, it’s easy to start counting kilometers and thinking about how far you have left. In nature, time seems to fade away a little. You become absorbed by what’s around you instead. It becomes more interesting than exhausting.

Nature Makes Running Easier on the Mind

Since May 1909, Swedish Society for Nature Conservation has helped shape environmental policy and protect both species and valuable natural areas. Without its efforts, Sweden would look very different today. Tomas believes that the growing popularity of trail running is about much more than exercise. Mental recovery is just as important.

– Our lives are highly planned and structured. Nature has a structure too, but it’s completely irregular. There’s something incredibly freeing about that.

At the same time, he is careful to point out that motivation does not always come naturally. Even after many years of running, there are days when it feels difficult to get out the door. His solution is simple:

– I use the five-minute rule. Put on your shoes and run for five minutes. If it still feels just as awful after five minutes, you can turn around and go home. But almost every time, you keep going.

How should you train for the Lidingöloppet?

The Lidingöloppet may not be a trail race in the traditional sense, but its terrain places very different demands on runners than a flat road race. That is why Tomas recommends training in hilly terrain throughout the summer.

– Many people think the uphill sections are the biggest challenge. In reality, it’s the downhills that take the greatest toll on your legs.

His most important advice is therefore not to run too aggressively downhill and to conserve energy during the first part of the race.

– Don’t destroy your legs on the downhills. If you haven’t trained for that kind of running, you’ll pay for it during the final miles.

For runners who want to prepare thoroughly, he also recommends incorporating a few longer training sessions to get the body used to being active for two to three hours at a time. Most of all, however, he hopes more people will discover nature as a running arena.

– Try leaving the pavement behind once in a while. You’ll get just as good a workout, discover new places, and I genuinely believe it will make you both a stronger runner and a happier person.

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Fact Box: Tomas’ Top Tips for the Lidingöloppet

1. Train in hilly terrain

The Lidingöloppet is not particularly technical, but it is demanding because of its hills. If you are used to flat road races, your legs need time to adapt to climbing and descending.

2. Don’t start too fast

Many runners get carried away by the atmosphere, the spectators, and the adrenaline during the opening kilometers. Avoid pushing too hard on the first climbs while your excitement levels are high.

3. Be smart on the downhills

Many runners believe the uphill sections are the toughest part of the race, but Tomas argues that downhill running puts the greatest strain on the thighs.

“If you let loose too early, you risk heavy legs or cramps during the final miles.”

4. Conserve your energy

“I’ve learned to manage my energy wisely. It makes both the experience and the result better.”

5. Include long runs in your training

“A few longer sessions, where your body gets used to being active for two to three hours, can make a huge difference.”