I guess you refer to relations like 146285. In case of the list, I would check first if one of those relations exist already in the map. You can check that by navigating to the spot on the map and then enabling the data view by clicking on the ‘layer’ icon in the right hand grey toolbox (4th from top). There is a switch “Map data” and after activation you will see the actual data overlaid in blue. If you click on a piece of data, you will get the details of it on the left hand side of the screen. You can then check if it is member of any relations.
For more information, you might want to read the wiki article Relation (also available in German). I also reviewed the German beginners’ guide recently which might be a help to understand and apply the core concepts.
PS: Posted this in English in case someone else finds this or has a similar question but can not read German.
As far as I know, you would have to trace the tracks and then you can upload them to OSM (you do not have to do that). You can also make use of other’s public traces when mapping. You can find them in the GPS layer and most editors can display them, too.
This is a sample in France with some tiking GPS traces: https://www.openstreetmap.org/#map=15/48.3056/6.9724&layers=G.