Mountain Running: So you want to get into it?

By francescaconte on June 19, 2023
4 min read

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kuhl conte run When people ask me why I like to run in the mountains, the simple answer is that’s how it always was, is and will be. I remember running in the mountains before I remember going to school, or having my first boyfriend, or getting my first job. I was not training back then, but running around in the mountain was just something I did. The mountains grew to be a place of comfort, friendship and just general well being. In the last few years, mountain running has exploded into a sport of its own, both in Europe and in the United States. Weekend warriors, bored with the hand holding of over crowded marathons, are looking for a challenge that only a few can accomplish. Many tackle it focusing on performance and training. Many others for the sheer joy of having the opportunity to experience some of the most beautiful places in the World. I cannot explain what draws me to the mountains: simply, the mountains are calling and I must go. There is a rush and euphoria associated with standing on a mountain, a different prospective of the World seen from above, instead of below, a sense of awe and presence of something larger than yourself, something that always was, is and always will be. You can call that religion, if you wish: I call it going for a run in the mountains. However, running in the mountains is not without risk. Mountains are dangerous places that always need to be understood and respected. Weather and falls are the number one killers. I spend a lot of time researching and outfitting my pack with proper women's clothing, which is why I appreciate all the work that Kühl puts into their line. “Weather in the mountains can change unexpectedly” is not just a made up phrase, but harsh reality which cannot be understood unless experienced. Burning heat, sun exposure, hail, blackout conditions in blinding clouds which make it impossible to see the trail, rain and freezing temperatures that can easily cause hypothermia in the span of an hour are all conditions that can be experienced in one single run. Not to mention the risk of lightning, perhaps one of the most dangerous mountain weather phenomena. The sad reality is that inexperience or misconceptions are often the cause of most accidents. Many people will bring rain gear, but will then hide under the tallest pine they can find during a lightning storm. Proper training is perhaps your number one friend, because it teaches your limits and allows you not to put yourself in dangerous situations. If you have never run down a scree field, don’t do it the first time you go out there, especially if it’s raining and you might get stuck on a face with a broken ankle. During your training for mountain running, your body will go through a maturation process which will not only allow you to perform better in a race, but also to survive in a dangerous situation. Your ankles will grow stronger and more flexible at the same time, so a simple roll will not cripple you. Your quadriceps will allow you to take the pounding of steep descents, so you can have more control. You will gain more balance and understanding for shifting rocks, so you can minimize falls. How do you achieve these mountain goat abilities? There are some targeted workouts that you can do, even if the mountains are not exactly in your back yards and they all involve elevation change and a learning curve. 1) Put away your watch for a while. If you are used to fixating on pace or heart rate, resign to the fact that you’ll go slower in the mountains: you will be a stronger and more versatile runner because of it. Use effort and not actual pace. 2) Always carry a map and be familiar with the terrain. Study your route before getting out there and understand where you are planning on going. I often go out without a map but, in the Alps, straight up is away from home and straight down is toward home, so it’s a bit harder to get lost. The easier places to get lost are trails with lots of trees and canopy and many intersecting trails, like the Blue Ridge Mountains. 3) Short hill repeats develop speed, equilibrium, nimbleness and strength. Work on a minute and a half uphill and downhill repeats at 5K effort. Switch between technical and non technical terrain, but work into the technical terrain gradually, especially for the downhill: it is a learned skill and takes time and patience. 4) Long hill repeats develop endurance and strength. If you have access to one, find a 2-3 mile uphill and work up to two to three reps at a marathon effort. 5) If you are planning to race at altitude, be aware that acclimatizing is a process that works differently for everyone. Some people need more time, some need less but, no matter who you are, your abilities will certainly be impaired with less oxygen. 6) Learn how to eat. Running in the mountains takes more time and more energy, so learn the best ways to fuels yourself. I opt for close-to-reality products like CLIF or real foods like nuts, mostly because I love to eat. 7) Try to make it light. Don’t overburden yourself with unnecessary items, unless you are planning on getting lost and needing a sleeping bag, knife and matches. 8) Lastly, be respectful of the mountains’ majesty and treat them like your home and a friend.
francescaconte
francescaconte

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