Runners are always looking for the next big challenge. It usually starts with giving up roads to run on unpaved surfaces in much more exciting surroundings. Then, once you've mastered the trails it's time to take to the mountains. Mountain running is different from trailrunning in that it is characterised by a significant elevation gain.
While the transition from road to flatter trails might be seamless, mountain running takes so much more, especially if you plan on doing Ultras.
"You can’t expect to blast up and down mountains if you are a jelly on legs. Ultras – especially mountain ultras - are a full body undertaking which means if all you do is run you’re in for a shock." - Andy Mouncey
According to Andy the following should be kept in mind when training for Ultra Mountain running events:
1. Conditioning - building strength from your knee up to your shoulders is key to being able to run up and down a mountain on uneven terrain. Cross training works well to build overall strenght without having to spend hours in the gym.
2. Know whats coming - read as much as possible about the route, terrain and other runner's previous experiences. The more you know the better prepared you'll be mentally.
3. Trekking poles - learn how to use them properly and they could make a significant difference to your ascending and descending efficiency.
4. Minimum kit lists are there for a reason - "Everything is more extreme a few thousand metres up and it happens and changes faster. Check your forecasts, test your kit and respect your playground."
5. Downhill training is just as important as hill training - I'ts the progressive onset of impact related muscle soreness when descending which usually kills you, not all the climbing.
6. The most efficient strategy for running in a mountain - Adopt a walk - up ; run - down strategy to minimise the effect of muscle damage.
7. Posture and running form - Putting less unnecesary stress through your tissues means you'll be able to preserve good function for longer.
To read the full article written by Andy Mouncey for RunUltra.co.uk click here.
Wanting to get into mountain running. Why not try the Jonkershoek Mountain Challenge 11km run - the perfect introduction to mountain running.