Here are some tips to help you prepare for mountain runs and sky races that will take place in our mountains throughout the spring and summer.

The trail running, mountain racing, and Sky Race season has finally begun! During this time of year, running calendars are packed with races of all distances and increasingly challenging elevation gains. Among these are the “daunting” vertical kilometer races—sprint-style events where it’s not the distance that matters most, but the elevation gain! Although open to everyone, vertical races are not, however, competitions “for everyone, ” but only for those athletes who, in addition to a particular genetic predisposition, have followed a precise and careful training program focused on uphill running.

But what does it mean to run uphill?
First of all , it means working much, much harder. Running uphill requires two types of effort: propelling your body forward, but also “upward,” which demands much greater exertion than running on flat ground. At the heart of running uphill, therefore—just like with all other types of running—is the application of a whole series of rules, both big and small, that you need to follow… and plenty of training. In fact, thinking that a 400-meter climb up the ski jump ramp is something anyone can do… is a huge mistake!

Being explosive doesn’t mean you can run uphill: to run uphill, you need to build strength!
So here are the basic rules for running uphill—though, as some trail runners say… “When running uphill, unless you’re Kilian Jornet Burgada, you’re better off walking…” But if it’s a competition, and you really don’t feel like walking, here are some helpful tips!

Shorten your stride compared to running on flat ground by applying more pressure to the ground
Increase your heart rate and breathing
Lean your upper body slightly forward, using your weight to your advantage
Reduce the angle between your body and your arms, using your arms to help you climb
Adjust your effort based on the length and steepness of the climb