Training for a Mountain Race When You Don’t Live by Mountains
Many runners feel the pull to run in the mountains. The beautiful alpine scenery, the show stopping sunrises, and the determination of reaching summits. But mountain running comes with a unique set of challenges; from technical terrain, to extreme weather, to running at altitude, and more. The body needs specific training to be able to endure mountain races that are tough to recreate if you live at sea level. The runners in Trail Roots love mountain races and our coaches have compiled some tips and workouts to help prepare for that next big race or adventure through the mountains.
Hill Repeats
It’s best to train as closely to the terrain and elevation change as possible as your race. Doing hill repeats is the closest we can get to try and mimic those two elements. By taking the total number of elevation gain and loss within a race, you can practice doing hill repeats until you reach a number close to it. Depending on the hill, that could mean many repeats, but they will train your body and mind to settle in and endure the challenge of uphill and downhill running and power hiking. When you get closer to your race, try switching from mileage to elevation goals to make sure you are training enough for the elevation of your race.
In Austin, one of our favorite places to do this is at the Hill of Life. The technical and wide trail is about a mile down and back up with 300 ft of gain, doing 5 reps will get you close to 1,500 ft of gain. See coach Erik’s advice on running hills. Start off slow and build up the reps as you get stronger. These workouts take a bit longer and the monotony can be mentally tough, but they will pay off tenfold come race day.
Strength Training
We know: runners like to run, but strength training is equally as important to building the muscles that you will use for running in the mountains. Specifically your quads, glutes, calves, and hip flexors. Don’t sleep on strength training.
Train Your Mind
We won’t sugar-coat it, mountain running is hard. It’s tough to know what to expect until you are out there. If possible, try to get a taste of mountain running before your race. Consider doing a weekend running trip somewhere that can help you prepare mentally. Some Texas runners will go out to the Guadalupe Mountains, Franklin Mountains, or Big Bend National Park to train.
If travel isn’t in your wheelhouse, using visualization can help prepare your mind. Try it on one of your next long runs. Study the course of your race, then go through it the best you can in your mind. What happens if you run out of water? What happens when you get tired? Go through every scenario and have a plan or two for how you will overcome obstacles. We can’t always plan for everything, but we can do our best to be prepared for the challenge ahead.
Work with an Experienced Coach
Specific races require specific training plans. There is no one-size fits all when it comes to mountain running. By hiring a coach, they can work with your fitness level and customize a plan specific to your needs and goals. Then you can gradually build up endurance and strength, helping to prevent injuries, and get a step by step plan to get you race ready. Trail Roots offers custom coaching and virtual coaching if you live outside Austin.
“I’ve been working with coach Rachael Blair for a year and she has coached my training through two marathons. Both races I’ve had a PR in.”
Find Support On and Off the Trail
There’s nothing like embracing a difficult challenge than with people who have a similar goal. It makes getting up at 5am much easier if you have friends who are waiting for you and will be by your side for 20 miles. In Trail Roots, we alternate speed, hill, and long run workouts to build well-rounded runners. We have many mountain-loving runners in the group who can help give you support.
Additionally, having support with your loved ones is critical. Spending 5 or 6 hours on the trail on a Saturday can deplete a person. Having friends and family who know your goal and can help support you, (and make sure you eat!) is a lifesaver. Big goals require help, and as much as we like to think we can do everything on our own, it is always better when you let people in.
“If you want to go fast, go alone, if you want to go far, go together. ”