mountain running

8/7/2019 Mountain Running

1/18

Technical Aspects ofMountain Running

Training techniques available toTraining techniques available tocoaches and athletes that arecoaches and athletes that are

particularly appropriate to mountainparticularly appropriate to mountain

running.running.

Adrian Woods WMRAAdrian Woods WMRAMarketing DirectorMarketing Director


2/18

Mountain Running as aMountain Running as aTechnical SpecialismTechnical Specialism

Mountain running is an endurance event butMountain running is an endurance event butinvolves a wider range of unknowns toinvolves a wider range of unknowns toconsider than other running disciplines.consider than other running disciplines.

Ascending / descending and flat running isAscending / descending and flat running isusually more extreme in terms of gradient,usually more extreme in terms of gradient,length and underfoot conditions makinglength and underfoot conditions making

specific technical demands.specific technical demands. Mountain running seldom allows runners toMountain running seldom allows runners to

establish a settled rhythm.establish a settled rhythm.


3/18

Training for the Demands ofTraining for the Demands ofMountain RunningMountain Running

Develop muscular strength for ascending, descendingDevelop muscular strength for ascending, descendingand pace.and pace. Develop muscular flexibility and mobility to permitDevelop muscular flexibility and mobility to permit

adaptation to frequent changes in terrain.adaptation to frequent changes in terrain. Develop the ability to respond to changes in theDevelop the ability to respond to changes in the

underfoot running surface.underfoot running surface. Develop balance and physical coDevelop balance and physical co --ordination whilstordination whilst

running at pace.running at pace. Develop physical capacity to generate periodic surgesDevelop physical capacity to generate periodic surges

of pace.of pace. Develop running technique (body position andDevelop running technique (body position and

fluency of movement).fluency of movement).


4/18

Applying Techniques to theApplying Techniques to theAims of Individual AthletesAims of Individual Athletes

The balance between running, other trainingThe balance between running, other trainingactivities and frequency of training runs of particularactivities and frequency of training runs of particularlengths and particular ascents /descentslengths and particular ascents /descents

Periodisation of training and races with regards toPeriodisation of training and races with regards to

peaking for particular eventspeaking for particular events Coaches to take into account an athletes age,Coaches to take into account an athletes age,

experience, physical and mental development stagesexperience, physical and mental development stagesand genderand gender

The effects of particular training activities onThe effects of particular training activities onrunners bodies in relation to their stage ofrunners bodies in relation to their stage ofchronological and athletic developmentchronological and athletic development

Ensuring that weights and physiological measuringEnsuring that weights and physiological measuring

aids are used only for well defined purposes.aids are used only for well defined purposes.


5/18

CoachingCoaching ImplicationsImplicationsfor Mountain Runningfor Mountain Running

The total distance to be covered for eachThe total distance to be covered for eachsegment and the terrainsegment and the terrain The number of uphill / down hill / flat segmentsThe number of uphill / down hill / flat segments

The duration and type of recoveryThe duration and type of recovery Improvement of lower limb strengtheningImprovement of lower limb strengthening Mobility, especially ankles and kneesMobility, especially ankles and knees Use of arms, coordination, propelling duringUse of arms, coordination, propelling duringascent, balance in the downhillascent, balance in the downhill

Training of reflexes and agility for downhillTraining of reflexes and agility for downhill


6/18

Training for the mountains is like training for anyTraining for the mountains is like training for anyother distance event, best performances dependother distance event, best performances dependmainly on a consistent volume of training.mainly on a consistent volume of training.

However there are significant differences betweenHowever there are significant differences betweenmountain running and other events. The mostmountain running and other events. The mostobvious is the demands of steep climbing andobvious is the demands of steep climbing andsteep descending, both of which require practice.steep descending, both of which require practice.

Less obvious differences are the range of eventsLess obvious differences are the range of eventscommonly undertaken, from short 15 minute racescommonly undertaken, from short 15 minute racesto long mountain marathons and also the frequencyto long mountain marathons and also the frequencyof racing.of racing.

Training for Events


7/18

Endurance Hill Repetitions The total climbing time for these would probablyThe total climbing time for these would probablybe in the range of 15be in the range of 15 --25 min and the climbs may25 min and the climbs may

take 2take 2 --3 min each. A brisk decent is desirable to3 min each. A brisk decent is desirable tokeep the recovery tight maximising the endurancekeep the recovery tight maximising the endurancebenefit.benefit.

There is nothing magical in the length of theThere is nothing magical in the length of theclimb. The key factors are the total size of theclimb. The key factors are the total size of thesession and the controlled intensity. The severitysession and the controlled intensity. The severityof the climb is important in judging this sessionof the climb is important in judging this sessionright.right.

Steep walking is also important to practice and ifSteep walking is also important to practice and if

undertaken during a brisk effort a high pulse isundertaken during a brisk effort a high pulse iseasily maintained.easily maintained.


8/18

Race Intensity Hill RepetitionsRace Intensity Hill Repetitions

The intention of this session is to work hard,The intention of this session is to work hard,copying the demands of racing.copying the demands of racing.

Total climbing time is best kept to aroundTotal climbing time is best kept to around

1212 --15 minutes only, with the length of effort15 minutes only, with the length of effortbetween 30 secbetween 30 sec 1 min 30 sec.1 min 30 sec. Recovery should be sufficient to maintain aRecovery should be sufficient to maintain a

similar repetition time.similar repetition time.

One intense hill session per week isOne intense hill session per week issufficient, not within two days of havingsufficient, not within two days of havingraced or within two days of a race to come.raced or within two days of a race to come.


9/18

Descending Descending is worth practising. If left toDescending is worth practising. If left to

racing alone the athlete will beracing alone the athlete will beuncomfortable attempting steep descents atuncomfortable attempting steep descents atspeed.speed.

Like other aspects of training, descendingLike other aspects of training, descendingdoes not have to be done at race speed todoes not have to be done at race speed togain benefit.gain benefit.

There are a variety of ways of incorporatingThere are a variety of ways of incorporatingthis into training, from fast descents duringthis into training, from fast descents duringotherwise steady runs to specific downhillotherwise steady runs to specific downhillrepetition sessions.repetition sessions.


10/18

Descending TechniquesDescending Techniques

Varying the length of the stride. Looking several strides ahead of the foot plant Practice on a variety of terrains with heel, flat foot, or

toe first foot plant Increase confidence by visualising yourself

descending fast Find a comfortable degree of lean for the slope the

steeper the more upright. Be prepared for an insecure foot plant Total concentration on underfoot terrain. Wear correct shoes with good grip


11/18

Track RunningTrack Running The advantage of track work is the speed at whichThe advantage of track work is the speed at which

intervals can be run. Many mountain runners are inintervals can be run. Many mountain runners are indanger of never practising running fast in training.danger of never practising running fast in training.

Example of classic 5k sessions:Example of classic 5k sessions:

12 x 400m with about 1min recovery, 6x 800m with12 x 400m with about 1min recovery, 6x 800m witharound 2 min recovery. The way to interpret thearound 2 min recovery. The way to interpret thesession would be as for the short hill repetitionsession would be as for the short hill repetitionsession.session.

Alternatives for those who want naturalAlternatives for those who want naturalsurroundings might be to do this type of speed worksurroundings might be to do this type of speed workon paths, trails, forests, playing fields or cycleon paths, trails, forests, playing fields or cycletracks.tracks.


12/18

Recovery RunningRecovery Running

If an athlete trains correctly to specificIf an athlete trains correctly to specificquality sessions, all other running must alsoquality sessions, all other running must alsobe carefully controlled.be carefully controlled.

Mostly, it needs to beMostly, it needs to be recoveryrecovery runningrunning This is relaxed running, without pressure, toThis is relaxed running, without pressure, to

enable recovery from previous hard workenable recovery from previous hard workand adequate freshness for the next hardand adequate freshness for the next hardsession or race.session or race.

The pace of this running will vary betweenThe pace of this running will vary betweenathletes according to fitness and talent.athletes according to fitness and talent.


13/18

Cross TrainingCross Training CrossCross --training is a form of training differenttraining is a form of training different

from the competition but with the aim offrom the competition but with the aim ofdeveloping the right kind of muscle strengthdeveloping the right kind of muscle strengthand cardiovascular efficiency.and cardiovascular efficiency.

Other sports such as swimming, cycling orOther sports such as swimming, cycling orcross country skiing are usually consideredcross country skiing are usually consideredbest for cross training.best for cross training.

They are often used at a time of runningThey are often used at a time of runninginjury, or for a psychological break.injury, or for a psychological break.

Specific plyometric exercises, weight trainingSpecific plyometric exercises, weight trainingand circuit training are other examples.and circuit training are other examples.


14/18

Training for MountainTraining for MountainRunningRunning

Performance can be greatly improved byPerformance can be greatly improved byspecific trainingspecific training Different types of muscle strengthDifferent types of muscle strengthrequired for mountain runningrequired for mountain running

Reflexes have to be alert to variableReflexes have to be alert to variableterrainterrain Good basic speed is essentialGood basic speed is essential


15/18

There is no oneThere is no one magic schedulemagic schedule for training but allfor training but all

top class athletes have the motivation to applytop class athletes have the motivation to applythemselves to a considerable volume of workthemselves to a considerable volume of workconsistently over a period of time.consistently over a period of time.

There is recognition that to be successfulThere is recognition that to be successfulinternationally mountain runners need tointernationally mountain runners need todemonstrate about 30 min 10km shape for men anddemonstrate about 30 min 10km shape for men andsub 34 min for women.sub 34 min for women.

Training in a nonTraining in a non --mountainous locality, seniormountainous locality, seniorinternational aspirants need to think of about 70international aspirants need to think of about 70miles per week upwards. This equates to anmiles per week upwards. This equates to anaverage of about an hours good running trainingaverage of about an hours good running trainingper day as a minimum.per day as a minimum.

Training ImplicationsTraining Implications


16/18

Planning a Training andRacing Programme

A sensible training programme can only beA sensible training programme can only beworked out in relation to the racingworked out in relation to the racingprogramme of which it is a part.programme of which it is a part.

The whole is best broken down into differentThe whole is best broken down into differentemphasisemphasis -- periodisationperiodisation ..

It pays to plan the occasional easy week afterIt pays to plan the occasional easy week afterperhaps 6perhaps 6 --8 weeks good quality training.8 weeks good quality training.

Some prefer a pattern ofSome prefer a pattern of easyeasy toto mediummediumhardhard toto hardhard weeks and other combinationsweeks and other combinationswhich enable recovery from hard work.which enable recovery from hard work.


17/18

Training SessionsTraining Sessions Working to a planned week with deliberateWorking to a planned week with deliberate

hard sessions and deliberate easy runs ishard sessions and deliberate easy runs islikely to produce the best result.likely to produce the best result.

In a typical training week, with no race at theIn a typical training week, with no race at theend, the fit athlete should be trying toend, the fit athlete should be trying tocomplete 3 good quality sessions.complete 3 good quality sessions.

Two of those could be intermittent running,Two of those could be intermittent running,one on the flat, one on hills, and oneone on the flat, one on hills, and onecontinuous hardcontinuous hard


18/18

Training and Racing forTraining and Racing forInternational CompetitionsInternational Competitions

Specific preparation for the trial should start at least 6Specific preparation for the trial should start at least 6weeks before the event. This assumes that the athlete isweeks before the event. This assumes that the athlete isin very good condition.in very good condition. Races should largely be confined to short events.Races should largely be confined to short events.Preferably shorter in time than thePreferably shorter in time than the trialtrial and the worldand the worldevent.event.

It by no means automatically follows that top classIt by no means automatically follows that top class5000m/10,000m track, road and cross country5000m/10,000m track, road and cross countryperformers will make good mountain racers.performers will make good mountain racers. As with all disciplines, elite performances are the resultAs with all disciplines, elite performances are the result

of natural ability plus consistent, specific training.of natural ability plus consistent, specific training.

mountain running

Documents