This month, we tackle a different subject area—one that I love—because I think we can all train smarter for events. How do you prepare for races that have 10k of climbing/descent when access to hilly terrain is limited? First, proper preparation, according to sound exercise physiology principles, helps ensure that our bodies don’t break down, and we get the maximum training benefits. Below, I’ve broken this answer into two parts: training for ascending and training for long descents.
Training for Ascending
When training for long ascending, access to a treadmill is optimal. Putting in long hours, at inclines between 7 and 10 percent, can help to get climbing legs into shape. If you typically use poles in a race, feel free to use them on the treadmill. Taping, or getting rubber tips for your poles can also help to keep you out of trouble with gym management. Practice steady-state climbing at a pace you can maintain for long periods of time, focusing on good hiking and upper body technique. Remember, your legs are more efficient than your arms, so use a light touch with the upper body when ascending and focus on light and quick hip drive forward (think marching) with a quick turnover. Stand as upright as possible and keep your stride length short. Think about placing your foot up the hill and not pushing back when climbing. If you don’t have access to a treadmill, work on the same technique on flat ground and add a weight vest or a loaded pack to increase resistance.
Another essential component, whether you have access to hills or not, is a sound lower body lifting routine that you can perform 2–3 times a week. Mountain running and ultras require a lot of strength, as the forces our bodies generate and absorb during training and racing far exceed those of just body weight. Having the strength and reserves to handle the demand that we put on our bodies keeps our joints and tissues healthier, and keeps us out of the PT office. Also, for those of us that have limited training hours available because of busy lifestyles, there is good research that shows strength training helps to maintain fitness better than just putting in junk miles. Instead of another 5-mile run, think about spending that time on strength training and you will see the benefits. Some of my favorite lower body exercises are split squats, pistol squats, deadlifts and calf raises. When done properly, these simple exercises can hit all the major muscle groups that you will need for ascending and descending mountainous terrain.
Training for Descending
This one is a bit harder if you don’t have access to hills. The “work hardening” that our tissues and joints need for sustained descending is tough to replicate. A solid strength routine is an essential piece to the puzzle as a replacement for hills. That strength routine needs to be periodized for strength, power and endurance phases, depending on what part of the training cycle you are in. Plyometrics are also important. The systematic and repetitive loading of joints with plyometrics can help to replicate the pounding you will feel when running downhill. And, on top of all of this, there is no substitute for a solid stair routine. Repetitions on stairs, both up and down, can help to build the strength and endurance needed for prolonged downhill running. Don’t be afraid to add a weight vest or loaded pack for more resistance.
If you live in an area that is flat and need to train for hilly races, the best bet is solid treadmill training for uphills, stairs for both uphills and downhills and a well-rounded, periodized, strength training program that includes plyometrics. If you include all of those elements in your training, you’ll be prepared for tackling the vert as well as preventing those injuries that might keep you sidelined.
Medical disclaimer. What I write here in no way substitutes for an in-person, thorough evaluation by a licensed Physical Therapist. As with many body issues, there can be multiple factors involved with your aches and pains, and, in some cases, more serious underlying conditions that can be manifesting as physical symptoms. It is always best to have a PT that you can see when you have concerns so that you can make sure your personal situation is being addressed appropriately and safely. This column should, in no way, serve as a substitute for seeing a licensed medical practitioner.