Train yourself for a mountain race

Pau Blasco

7 February, 2019

Whether you started running or you run by asphalt, you should know that running around the mountain has different characteristics. We leave you some tips to get started on mountain races and a base training.

If you are thinking about a mountain race, the first thing you should know is what type of race you want to perform. There are different types, short between 8 and 15 km, long from 18 / 21 km, marathons and ultramaratons. In these last two we will not enter because they need a much longer approach, and above all, a previous sports history.
But if you want to get started in trail running, the first two are ideal.

If you run on asphalt, you should know that running around the mountain has different characteristics. There are a number of advantages, since the terrain is softer and our knees do not suffer so much, that there is less pollution, less noise, less stress. And it also requires special material.

Specific footwear
Whether you started running or you run by asphalt, you should start buying some specific mountain shoes, in which you feel comfortable and with the Suitable sole for irregular, rocky and slip terrains. It is important that they are not very tight sneakers and the foot has a play, since the feet swell a little with the sport practice, and in the descents the hardness of the ground can cause wounds. We can not run mountain races with some asphalt because we can suffer, and much, especially lowering, and consequently some serious fall.

Interval training
The type of training must be based on interval training. And what does that mean? Intervival training is based on the changes of pace, of unevenness, of relief, and therefore there is one variation in our pulsations.
The first workouts will be done based on pace changes and working at controlled pulsations never reaching our maximum. We will continue progressing by increasing the difficulty, either by increasing the pace of work or distance.

El rhythm We can control it through our pulsations, or if we already have previous experience, with our rhythms of race.
Later we will work with slopes and different orographies and profiles. We will include climbs and gradually increase your difficulty. At this point it is important to emphasize that during the training it is very important to "run" all the gains that we mark.

The rises They will increase, and a lot, our pulsations, which is why it is important to run during training. While in the race you do not have to run all the races, and we will control our pulsations to reach forces in the final part.

Another important aspect will be how to deal with them downloads. During the training we will have to practice the different ways of facing a descent. Be nailing or tapping. The first one is more controlled movement and the second one is more thrown and fast.
If you like to download and you are not afraid, the latter is the most convenient for you. But do not forget that after many miles your legs are tired and we do not have the same reaction time, so during the training you have to practice all the type of descent.

Finally, a good training to start in this world is feared steps. In this training we will gain strength and resistance in the ups and downs, and in the descents, we will also improve ours core and the stabilizing musculature of the legs.

And to combine everything, it is always good to make the famous one day a week long shot Without an established rhythm, simply go out to enjoy the environment.

Base training of one week:

Day 1: Stairs
We will look for relatively long stretches of stairs and we will make 3 series rising from 1 to 1, from 2 to 2, and from 3 to 3. If we want to do more, we will perform a series with exercises with the feet jumping together.

Day 2: Career continues with pace changes
We run by making changes of rhythm every 500 m, increasing the rhythm every time, a maximum of 5 times. We rest and do it again 1 or 2 times more. This training can also be done with changes of tempo by time.

Day 3: Series with unevenness
We are looking for a ramp between 300 to 500 m. We will make the current series. Upon arriving we rest between 30 seconds and 1 minute, and we go down quickly, but controlling. We rest 15 seconds. And so between 4 and 8 times.

Day 4: Long run
We will make a long run, where the objective is to perform between 8 and 15 km, depending on the distance we want to face. And always look for different profiles.

In short, to get started in mountain races, you only need to win and it guiding a professional, to take the first steps and follow the subsequent evolution. So you can progress appropriately and practice it trail running be a positive experience. The motivation will come alone. The freedom to run through the forest or the ridge is priceless.
Just say one more thing: have a look!

And it isIf you want to run a nearby mountain race, do not miss it Can Caralleu Mountain Cros, you will find all the information a www.croscancaralleu.cat

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the author

Pau Blasco

Technician and personal trainer

Senior technician in physical activities

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