Trail Running Bovec: Everything You Need to Know

Are you a trail running enthusiast seeking an unforgettable adventure? Look no further than Bovec, Slovenia. 

Whether you're an early bird seeking a pre-work energizer or an evening runner craving stress relief, Soča Valley offers something for everyone. From beginner-friendly paths alongside Soča River to challenging climbs with panoramic views.

Why trail running in Bovec is so great

Running is connected to physical and mental well-being. It can play an essential role in shaping our personality and helping us change bad habits. Here's a list of some benefits:

1. Stress Reduction:
Running is the most natural and simple way to move. It utilizes all our body, not just our legs. Unlike walking, it brings more blood with fresh oxygen, sugar, and many other essential molecules to every cell. More oxygenated cells are healthier and function better.

2. Improved Immune System:
It's no surprise that runners are healthier than non-runners on average. They not only spend more time exercising outdoors but also have stronger heart and lung muscles. Higher blood flow also stimulates metabolic processes, sweating and detoxification. This all helps the body fight infections.

3. Strengthening Bones and Muscles:
Outdoor activities are a great way to stimulate muscle growth. In the long term, your body will also adapt by investing more energy and resources in building stronger bones and a stronger skeleton.

4. Lowering Mental Load:
Last but not least, running is excellent for reducing mental load and can be very meditative. While running in the 70-80% Pmax zone for a while, the body naturally enters a meditative state, especially in the absence of distractions. Studies show that daily activities constantly demand our mental energy, leaving us exhausted and burned out. This "mental load" is particularly troublesome in cities, where opportunities for distraction-free outdoor activities are scarce. Bovec, on the other hand, is surrounded by wild, untouched nature, making it great for city escapes and mental detox.

Now let’s have a look at some of the reasons why maybe it’s a good idea to consider starting off-road running.

Off-road trail running vs road running

Are you wondering why more and more people are switching from road to off-road trail runs? The answer is simple. It’s harder, but more natural, thus there are less injuries. Your body is forced to utilize various muscles, stability and flexibility are of a greater importance. Breathing fresh air in the forest is much better than being surrounded by traffic, especially in summer time, when the heat is just unbearable. While running on trails might be more difficult and demands much more energy, fitness and experience, the reward is simply better. The tranquility of the hills and mountains come hand in hand with meditation and mindfulness.

Here is a list that best highlights the differences between the two.

	Road running	Trail running
Environment	noisy	quiet
Air pollution	higher	lower
Injuries	more injuries	less injuries
Difficulty level	less intensive	more intensive

I honestly think that it’s great to mix them both. Especially during cold, dark and rainy winter days I prefer running on the road. In other occasions, I might rather opt for trail runs.

Till now we have been talking about physical and mental benefits of running, and the reasons why trail running movement is attracting more and more followers. In the following paragraphs I will try my best to explain why you should spend your next running holidays in Bovec.

Why Bovec Should Be Your Next Trail Running Destination

There are at least 5 good reasons, why Bovec is a great place for running, especially off-road.

1. Do what the locals do

Hiking and mountain trail running are very popular among locals. This is why there are so many marked trails that are being regularly maintained, also by volunteers. Despite being home to only approximately 4000 inhabitants, the municipality of Bovec extends to over 1000 square kilometers, has more than 100 mountains higher that 1000 meters and more than 1000 mountain trails that are kept in a relatively good shape. All this wouldn’t be possible without enthusiastic local volunteers.

2. Suitable for all difficulty levels – diverse terrain

The area offers many trails of different difficulties. From beginner-friendly flat runs like Soča trail and Juliana Trail to more advanced mountain trails like Krn lake, Golobar and Čukla. Every year more and more runners come from all parts of Europe to Soča valley and Bovec in particular, to challenge themselves and try to go beyond their limits.

3. Amazing nature and breathtaking vistas

Most of trails are in forests, near rivers and have beautiful views. Cool down your feet and soak in the pristine natural beauty. They are all marked, so even if you lose GPS signal, you will not get lost. Breathe in fresh mountain air and escape the urban jungle's hustle and bustle. Even though, they might lead you through Triglav National Park, there is no entry fee, so you will have an unique experience, completely free of charge. So, why is Bovec the perfect destination for trail running? Premium nature at no extra cost, to put it simply.

4. Off-the-Beaten-Path Adventures 

Discover hidden gems and secret routes untouched by the crowds.

5. Affordable Escape 

Get excellent value for your money compared to other European destinations.

Best trail runs in Bovec area

Here is a list of my favorite trail runs in Bovec and surrounding area.

Soča Trail

One of the most scenic trail runs Bovec with stunning viewpoints

Sever Trail: Čezsoča - Polovnik

This trail actually does not have an official name. Many locals call it Sever, which is the name of the company who built it. It is a macadam road leading from center of Čezsoča village, passing the old skiing area of Čezsoča and ending near the top of the mountain Polovnik. You will have a great view of whole Bovec basin, including the town of Bovec, the village Čezsoča and the nearby mountains, like Kanin and Rombon. The Sever trail is still a hidden gem, so you will most probably not meet many hikers or runners.

Golobar Trail: Čezsoča - Golobar

Bovec Trail Running Guide

Nutrition & Hydration Strategies for Peak Performance

Good hydration is essential for longer runs. Especially, on a hot summer day. It might be hard to find a drinkable water source in wild nature surrounding Bovec. Thus, we recommend you bring plenty of water with you. At the reception you can also rent the 8L and 10L trail running backpack with water bottles and water blader, where you can easily fit 3L of water or even better isotonic drink. The backpacks are ergonomically designed for trail running and will fit your body tightly. Moreover, there is enough space also for a rain jacket, which is a must-bring also if the weather forecast predicts only sunshine. This is because the weather in the mountains is very unpredictable and rapid temperature drops are always possible. You should also consider to bring with you energy bars or any type of highly energetic food.

Local, budget-friendly, almost zero waste liquids for jogging

When running, you will be sweating a lot, especially on hot days. You will not only be loosing water, but also essential minerals, like sodium, potassium, calcium, magnesium and important trace elements like zinc, copper, iron and chromium. Therefore, it is very recommended to stick to proper frequent hydration.

I would avoid cheap, commercial, heavily sweetened isotonic drinks and instead would go for a home-made alternative. I like making my own hydration powder with quality sea salt from Slovenian salt pants, sugar, sodium bicarbonate, potassium chloride and magnesium mixture. Firstly, I would mix all solid parts and then, before the run, I would add some herbal tea. I usually make the tea from the home-grown herbs, especially mint. During your stay, you can pick up herbs in our garden and make the tea how you like it the best.

Here is the recipe for my home-made isotonic drink that serves me well when preparing for road marathons as well as for long trails, like Vipava Trail.

For 1L of isotonic drink mix:
Crystalline sugar (mostly contains glucose)	14g
Sea salt Sečoveljske soline (rich in minerals)	1.354g
Bicarbonate of Soda (NaHCO3)	1.354g
Magnesium salts (magnesium oxide, magnesium carbonate, magnesium bysglicinate, magnesium L-pidolate and other organic salts)	0.145g
Potassium salts such as potassium chloride	0.76g

So what food should you bring with you when you go trail running around Bovec?

Bovec municipality is one of the least inhabited in Slovenia, this means you might not find any shop or cottage selling food on your way. This means it is wise to prepare all food in advance and carry it with you.
When exercising, with my boyfriend we have realized that there is nothing better than eating home-made energy bars. My boyfriend usually likes making them with many different nuts and oats. They are healthier than the commercial alternatives and don’t have any additives, colorants or sweeteners. They also taste much better then the commercial alternatives, even though the price is the same.

ADVANTAGE: healthy and fresh, no additives, package-free, more freedom what to put inside

DISADVANTAGE: same price as the commercial alternatives, time consuming to make

If we are speaking about fruits, then bananas are the way to go. They are rich in potassium and have a high caloric value. Moreover, unlike most fruits, bananas aren’t acid. What is the downside? If energy bars are rich with carbohydrates and fatty acids, banana is rich in sugar and minerals, then we still need something that is rich in proteins. I think diary products are great before or after running, but during my workout I honestly prefer meat, especially prosciutto. I know this might come to a big surprise to you as prosciutto might be quite a challenge for the stomach and digestion, but my body just seems to be in love with it. Maybe it has just the right amount of proteins and fatty acids, while being rich in salts and minerals.

Nobody can really say, what you need to eat while running. Every body is different and it should come to no surprise if your body enters a meditative state of mind and refuses to eat. It can go as far as to feel sick when only smelling food. This is a clear signal that you are going too fast and you are cutting everything off, but the essentials. In this case you should slow down or take a rest.

While running you body is influenced by adrenaline, that’s why you might not feel hungry. Well, this happens to me all the time, so I typically force myself to eat. Why? Because I have learnt the hard way that I need food even if I don’t feel it. Hours after the workout I would be getting terrible headaches, my body would be very slow and clumsy, I would not be able to concentrate. And actually, it should be quite the opposite. You should feel good, refreshed, juvenile

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