Introduction

Trail running, especially in mountainous areas, is a demanding sport that tests physical and mental endurance. When traversing rugged trails at varying altitudes, the body undergoes changes in temperature, atmospheric pressure, and oxygen levels. These factors can affect not only endurance but also recovery and the runner’s overall well-being. At the same time, Hash CBD is gaining interest in the sports community, particularly for its potential anti-inflammatory and relaxing effects. In this article, we will explore factual and verified information on the use of Hash CBD in the context of mountain trail running, based on reliable sources such as published scientific studies and current Swiss regulations.

Switzerland has a particularly favorable legal framework for CBD. According to the Federal Office of Public Health (FOPH), it is legal to market and consume CBD products with a THC content not exceeding 1.0% (Ordinance of the DFI on the Narcotics Tables, RS 812.121.11). Consequently, many athletes or outdoor sports enthusiasts try to incorporate Hash CBD into their routine, attracted by the prospect of better muscle recovery and greater relaxation after exertion. However, it is imperative to understand what the effects of Hash CBD actually are, to avoid making decisions based on misconceptions or unverified ideas.

In the following sections, we will discuss the science behind the effects of CBD, the interest of this molecule for trail running enthusiasts, usage precautions, and key elements to optimize mountain outings. We will also share feedback based on practical observations and see to what extent these observations resonate with existing scientific literature.

What is Hash CBD?

Hash CBD is a product derived from hemp and more specifically from cannabis sativa L., cultivated for its high cannabidiol (CBD) content and low tetrahydrocannabinol (THC) content. Unlike traditional hashish, which is rich in THC and psychoactive, Hash CBD contains less than 1.0% THC in accordance with Swiss legislation. Hash CBD is obtained by concentrating the resin of the legal hemp plant, giving it a compact granular or sometimes more malleable texture, depending on the manufacturing processes.

Manufacturing Hash CBD

1. Selection of flowers:
   Manufacturers select hemp plants authorized in Switzerland, meaning those with a THC content of 1.0% or less. These varieties are favored for their terroir and high CBD content.

2. Resin collection:
   The classic process involves separating the trichomes — these resinous glands that contain various cannabinoids including CBD — from the rest of the plant material. This separation can be done by sieving or more sophisticated extraction.

3. Pressing and refining:
   Once the resin is collected, it is pressed hot or cold to form compact blocks. Some producers add essential oils or natural terpenes to modify the aromatic profile or enhance certain desired effects.

Composition and Terpene Profile

Hash CBD is generally appreciated for its high CBD content (between 10% and 40%), as well as its range of terpenes. Terpenes are organic compounds responsible for the aromas and flavors of plants. In hemp, we often find:

• Myrcene: A terpene known for its earthy and musky aromas, sometimes associated with relaxing properties (source: Burstein S., Bioorganic & Medicinal Chemistry, 2015).
• Limonene: Also present in citrus fruits, it brings fresh and lemony notes and is the subject of studies on its potential anxiolytic effects (data compiled in the journal Cannabis and Cannabinoid Research, 2017).
• Pinene: As its name suggests, it imparts a woody scent similar to pine resin and is of interest to research for its possible role in mental clarity (same source).

These terpenes can not only enhance the taste experience but also contribute to the “entourage effect,” a phenomenon where the synergy between cannabinoids and terpenes could maximize the potential benefits of CBD.

The Potential Effects of CBD for Trail Running

Interest in Muscle Recovery

Trail runners are interested in CBD mainly for its possible anti-inflammatory and analgesic properties. Preliminary studies, including one published in Cannabis and Cannabinoid Research (Iffland K, Grotenhermen F., 2017), indicate that CBD could modulate pain sensation and inflammation, especially after intense exertion. As for muscle pain induced by altitude training, it can be more pronounced, with a cumulative effect over successive ascents and technical descents. Trail running enthusiasts may see it as an asset for better managing post-race stiffness and soreness.

Anxiolytic Dimension and Concentration

Mountain races can generate particular stress: managing elevation, risk of slipping, bad weather, etc. Research such as the review by Shannon S. et al. in The Permanente Journal (2019) reports a possible link between controlled CBD consumption and reduced anxiety in some patients. In a sports context, it is not about claiming that CBD cancels fear or eliminates stress, but it can, for some people, help calm nervousness or even improve concentration before an event.

Sports Legitimacy and Legal Status

It is important to note that CBD has not been on the World Anti-Doping Agency (WADA) list of prohibited substances since 2018. However, THC, the main psychoactive cannabinoid, remains controlled. The THC levels allowed in Swiss CBD products (up to 1.0%) are generally compatible with this regulation, but any athlete wishing to participate in official competitions must act with caution. A quality Hash CBD must be tested by a recognized laboratory, so the athlete ensures that the product complies with this maximum content, thus reducing the risk of a positive THC result during a doping test.

Preparation, Dosage, and Consumption Methods

Different Forms of Consumption

Hash CBD can be consumed in several ways suitable for occasional or regular use:

1. Vaporization:
   Low-temperature vaporization (between 160°C and 180°C) can release CBD and terpenes without combustion, limiting the inhalation of potentially irritating substances. It allows for an almost immediate effect, interesting for those who wish to quickly feel relaxed after a mountain outing.

2. Infusion:
   Another way to consume Hash CBD is to crumble it into a hot drink, such as tea or herbal tea. To improve the solubility of CBD, adding a fat (milk, coconut oil) is often recommended. Although the absorption time is longer (about 30 minutes to 1 hour), the relaxing effect can be prolonged.

3. Culinary Methods:
   Some athletes prefer to incorporate Hash CBD into their recipes (seeds, homemade protein bars, etc.), allowing them to potentially benefit from the effects of CBD while enjoying a nutritional intake adapted to the effort.

Managing Dosage

There is no definitive consensus on the optimal dosage of CBD for athletes, as long-term clinical studies remain limited, although several publications indicate promising avenues. According to the WHO Expert Committee on Drug Dependence (2018), CBD has good tolerance and a low risk of adverse effects in most individuals. However, the response remains highly personal.

For a trail runner who wants to discover Hash CBD:

1. Start with small doses:
   For example, vaporize 5 to 10 mg of CBD, then gradually adjust based on personal feelings after exertion.

2. Monitor frequency:
   Too frequent doses can cause drowsiness in some individuals. In a sports context, a post-exertion intake or a few hours before bedtime may be more judicious.

3. Be mindful of potential drug interactions:
   Anyone undergoing medical treatment should consult a healthcare professional before starting regular CBD use to avoid any risk of interaction.

Experience Feedback: Mountain Trail Session

Outing Planning

To illustrate the potential of Hash CBD, let’s take the example of a trail running session on a moderately difficult course (800 m positive elevation, 15 km distance) in the Vaud Alps. The goal is to test how the runner manages the intensity of the effort, particularly heart rate and stress level, and then observe muscle recovery.

• Preparation:
  • Two days before the outing, the runner adopted a balanced diet, rich in complex carbohydrates and proteins.
  • The day before, tested a small vaporization of Hash CBD (about 10 mg of CBD) to promote restorative sleep.

Feelings During the Race

On the day, the runner tackles the first kilometers of ascent. At this stage:

• Heart rate: The initial feeling is that the suddenly elevated heart rate does not amplify the usual nervousness during a sustained ascent. Is this directly related to the Hash CBD ingested the day before? Difficult to say, but the sense of calm is notable according to their words.
• Mental focus: During technical sections, where obstacles (rocks, slippery passages) must be anticipated, concentration is crucial. The runner reports feeling relaxed without being drowsy or too relaxed.

A break is taken at the summit, where a light snack is integrated, and proper hydration is maintained. It is during the descent that the joints and muscles, especially in the quadriceps, are most stressed. The session ends with the feeling of having better managed the descent from an articular point of view, without the repetitive impacts having excessively increased painful tension.

Post-Exertion Recovery

Following a good shower and a balanced meal, the runner proceeds with moderate vaporization of Hash CBD (about 15 mg of CBD). Some observations:

• Reduction of the “heavy legs” sensation in the hours following. It is delicate to distinguish between the usual recovery protocol (hydration, light stretching, adapted nutrition) and the contribution of CBD. Nevertheless, the relaxing effect on the muscles is felt.
• Sleep quality: At bedtime, the runner reports a slightly lower heart rate than usual at the end of the day. They feel calmer and, from their perspective, fall asleep faster.

These observations remain, of course, subjective. Several factors can explain improved recovery (weather conditions, optimized nutrition, runner’s training level). However, these points align with some elements found in scientific literature on the potential properties of CBD in reducing inflammation and regulating stress.

Precautions and Usage Limits

Controlling Origin and Quality

For athletes and any other category of consumers, the quality of Hash CBD must remain a major concern. Choose a product:

• Whose origin is clearly indicated (certified hemp plant in Switzerland or the EU).
• That has undergone laboratory analyses to confirm its THC and CBD content.
• Free of contaminants (heavy metals, pesticides), information that can be attested by an independent laboratory report.

Knowing the Legislation

In Switzerland, the law is clear: a legal CBD product must contain less than 1.0% THC. Athletes registered for competitions governed by WADA or other sports bodies must, however, remain vigilant. In the event of an anti-doping test, a THC level detected above the authorized threshold could cause sanctions. It is therefore recommended:

• To favor transparent suppliers recognized for the quality of their analyses.
• To keep certifications or laboratory reports in case of need.

Potential Side Effects

CBD is generally well tolerated according to the WHO (2018), but rare side effects have been reported in some studies: dry mouth, mild fatigue, possibly diarrhea at high doses. If a runner notices such effects, it is advisable to reduce the dosage or consult a healthcare professional to assess the situation. Additionally, slight sedation may occur in some people, which can be counterproductive if planning an intense running session right after taking CBD.

Practical Advice for Informed Practice

1. First consult a healthcare professional:
   Especially if you are on medication or have specific medical history.

2. Experiment outside of competitions:
   Test Hash CBD during mountain training to see how you react, rather than during an official race.

3. Take care of your overall recovery:
   Hash CBD can possibly complement a good recovery plan (nutrition, hydration, massage, stretching, sleep). It should not replace adequate physical preparation.

4. Check product labeling:
   Swiss or European labels can offer more transparency on traceability and production quality.

5. Avoid overdosing:
   There is no proven benefit to taking extremely high doses of CBD. Start low, increase gradually.

Trends and Perspectives

As CBD gains popularity, research on its applications in sports is developing. Whether on optimizing recovery times, managing pre-competition stress, or reducing chronic inflammation, studies still need to be consolidated. Nevertheless, it is certain that the demand for high-quality products will grow, and regulatory controls should be strengthened to better oversee the manufacture and distribution of Hash CBD.

In Switzerland, the CBD industry is already focusing on transparency to reassure consumers concerned about complying with the law. Local producers focus on controlling THC levels, the absence of contaminants, and maintaining a high CBD content in hemp extracts. This overall evolution benefits athletes who can thus access reliable and legally compliant products.

Conclusion

Mountain trail running is a demanding activity, requiring excellent effort and recovery management. In this context, Hash CBD appears as one of the potential supplements to support the muscular and mental comfort of runners. Despite the absence of a definitive scientific consensus, several studies (Burstein, 2015; Iffland and Grotenhermen, 2017; Shannon et al., 2019) suggest that CBD has anti-inflammatory and anxiolytic properties that may interest athletes. The relatively permissive Swiss legislation on THC levels (up to 1.0%) allows those who wish to turn to this solution legally, provided they source from certified suppliers.

The experience feedback mentioned in this article offers a concrete insight into the sensations and potential benefits that can be felt during a recovery period. However, it should be remembered that the effectiveness of Hash CBD remains specific to each individual, linked to their physiology, training, and lifestyle. Before introducing Hash CBD into their protocol, each athlete should thoroughly inform themselves and, if necessary, seek the advice of a healthcare professional or a sports coach aware of the issue.

Ultimately, Hash CBD can be seen as an ally for both psychological relaxation and physical recovery in trail running, provided the principle of caution in dosage is respected, impeccable quality is chosen, and individual peculiarities are acknowledged. Research continues to progress, and it is likely that athletes benefiting from this type of supplement will see their knowledge and recommendations specific to their needs refined over time.