Introduction How do you train for a 4+ hour race? The World Trail and Mountain Running Championships in Innsbruck would be longer and hillier than any race I had ever done. I had a few ideas on how I could train for it, but I wasn’t sure what would work and what wouldn’t.
Really interesting read, noticed that most weeks you kept one flat+fast track workout, I've been debating whether or not to do the same training for fellrunning. Why not also do this uphill like other key sessions?
I think either approach can be successful but I find that my cadence is generally higher on flat intervals, so it keeps that ability to turn my legs over quickly - which I think is important. Also, it's easier to do longer reps without a long downhill recovery, which isn't possible on many hills near me.
Hey Kris, always love reading these blogs and congratulations on the race.
I wanted to ask about orienteers competing in these World Mountain Running races - a quick look over the last couple years I see yourself, Sasha, Cat, Judith Wyder, Tove, Fabian Aebersold, Joey Hadorn, Frederic Tranchand, Marten Bostrom - and I'm sure I'm missing a load more. Has it always been the case that so many orienteers have competed in these races and I just haven't paid any notice until now, or is there something causing a more recent shift for orienteers to compete (and in many cases do very well) in these events?
I didn't really notice before either. These races do bring together a mix of backgrounds - track, mountaineering, orienteering, fell running. It's quite a cool mix of people.
My strength training approach is minimal. I mostly do it to move my body in different ways - rather than the forward/back of running.
A bit of core, some activation exercises and dynamic stretching, then two to four main exercises - squats, lunges, calf raises, single leg deadlift or similar. I don't think this is best, but it's quick, simple and I can do it consistently.
Downhill running wasn't the best during the race. My legs didn't have any strength at the end of the race and I started to cramp. I could improve that for sure. Possibly through different strength training or simply running more hard downhills..
Thanks Chris , that's interesting that it's not that elaborate but consistently trumps that , everyone. Main reason for the ask was that I am going from a flat marathon (mcr) to some hillier trail races in the peaks and lake district late summer. Am concerned my quads may be destroyed 😅
In my experience you really have to get time spent doing the downhill running movement. The high repetition eccentric contractions that your quads have to do to brake your motion stresses soft tissues in some different enough ways to the high-load low-rep work you would do at the gym. I guess there is some overlap of the physiology, but not enough to save you on race day. I feel that total descent over the trailing 4-6 weeks is the best metric for being a resilient descender on race day. My take anyway.
I think it takes time to build up that leg strength. As much as strength training probably helps, I think time in the mountains and running down hills is important.
My approach is to build the level of general fitness as high as possible - so if you live in the flat you might train similarly to how a marathoner would.
Then you have to give a little thought to how you get specificity.
- You can visit big hills for some practise running up/down and on technical ground.
- You can do some sessions on the treadmill or stairs to help condition the legs to the uphills.
It's not ideal, but training in the flat also has some advantages! You can work better on leg speed, and you can control your effort easier than if you are running on hilly terrain.
Really interesting read, noticed that most weeks you kept one flat+fast track workout, I've been debating whether or not to do the same training for fellrunning. Why not also do this uphill like other key sessions?
I think either approach can be successful but I find that my cadence is generally higher on flat intervals, so it keeps that ability to turn my legs over quickly - which I think is important. Also, it's easier to do longer reps without a long downhill recovery, which isn't possible on many hills near me.
Hey Kris, always love reading these blogs and congratulations on the race.
I wanted to ask about orienteers competing in these World Mountain Running races - a quick look over the last couple years I see yourself, Sasha, Cat, Judith Wyder, Tove, Fabian Aebersold, Joey Hadorn, Frederic Tranchand, Marten Bostrom - and I'm sure I'm missing a load more. Has it always been the case that so many orienteers have competed in these races and I just haven't paid any notice until now, or is there something causing a more recent shift for orienteers to compete (and in many cases do very well) in these events?
I didn't really notice before either. These races do bring together a mix of backgrounds - track, mountaineering, orienteering, fell running. It's quite a cool mix of people.
Great read , would be interested in the strength training element and also your thoughts on conditioning for downhill running
My strength training approach is minimal. I mostly do it to move my body in different ways - rather than the forward/back of running.
A bit of core, some activation exercises and dynamic stretching, then two to four main exercises - squats, lunges, calf raises, single leg deadlift or similar. I don't think this is best, but it's quick, simple and I can do it consistently.
Downhill running wasn't the best during the race. My legs didn't have any strength at the end of the race and I started to cramp. I could improve that for sure. Possibly through different strength training or simply running more hard downhills..
Thanks Chris , that's interesting that it's not that elaborate but consistently trumps that , everyone. Main reason for the ask was that I am going from a flat marathon (mcr) to some hillier trail races in the peaks and lake district late summer. Am concerned my quads may be destroyed 😅
In my experience you really have to get time spent doing the downhill running movement. The high repetition eccentric contractions that your quads have to do to brake your motion stresses soft tissues in some different enough ways to the high-load low-rep work you would do at the gym. I guess there is some overlap of the physiology, but not enough to save you on race day. I feel that total descent over the trailing 4-6 weeks is the best metric for being a resilient descender on race day. My take anyway.
I agree on the whole. I think there are things which partly prepare your body, but specific downhill running is key.
I think it takes time to build up that leg strength. As much as strength training probably helps, I think time in the mountains and running down hills is important.
Hey Kris, amazing read and thanks for sharing such detailed insight.
Would you please advise how should we approach the training for a sky ultra while living in the flats.?
My approach is to build the level of general fitness as high as possible - so if you live in the flat you might train similarly to how a marathoner would.
Then you have to give a little thought to how you get specificity.
- You can visit big hills for some practise running up/down and on technical ground.
- You can do some sessions on the treadmill or stairs to help condition the legs to the uphills.
It's not ideal, but training in the flat also has some advantages! You can work better on leg speed, and you can control your effort easier than if you are running on hilly terrain.
Understood.
It means I'm on the right path. Thanks a ton!