Mountain running has become more than just a way to train but a way for me to disconnect from the screens and hustle of building a business. It allows me to reconnect with nature and myself as it’s the only thing I’m focused on and even when I’m with other people, we’re just in it together. Whether it’s the grind up the mountain or the free falling of the downhill. While mountain running can be a ton of fun, it can also be a difficult sport or hobby to get into and I’d like to share with you the 5 essential tips to mountain running that I wish I knew when I first started.
One: Start with the Right Gear
The three items that come to mind are shoes, clothes, and hydration. For shoes, I look for shoes that have strong grip on the bottom and a rock plate to protect your feet. The grip allows you to pump the breaks when you need it most, especially on the downhill. The rock plate is going to be your life saver when you step onto a sharp rock pointing up. I’ve had shoes without them in the past and I can tell you, it’s not the best feeling. I’m currently running in the Ultra 3s for my longer runs and Flows for my shorter runs from VJ Shoes. This brand has been my go to for years as the shoes are not only functional but they last a long time.
For clothes, it’s important to have moisture wicking clothes so you don’t end up getting cold. This is crucial for those windy days.
For hydration, I like to use the belt from Naked as they sell a water bottle that goes into the belt.
Two: Build Strength Before You Climb
While I wish we could spend all of our time in the mountain, it is essential that you incorporate strength training into your programming. The biggest reason why is because strength training will make your body durable. Mountain running is hard on the body. Especially on our favorite part, the downhill where we get to let go and just fly. Strong legs will allow you to endure the longer runs that will go from a struggle fest to an enjoyable time that goes too fast. I’m currently running 6 days a week with Sunday being a full rest day and do strength training 3 days a week that I couple with my effort days.
Three: Master Your Pacing and Breathing
If there’s one thing that mountain running has taught me it’s to dissolve the ego. Going into mountain running with an ego is the quickest way to get hurt or destroy your central nervous system. This is a big thing when it comes to the up and downhill portions. On the up, it’s OK to walk. I’ll say that again… it’s ok to walk the uphill. As a beginner, I would pivot that uphill focus to your breathing where you’re inhaling through your nose and exhaling through your mouth. We want efficiency over speed. Over time you could start to add ratios where you do a jog for 1 minute then walk for 3 mins and repeat that until you get to the top or whatever ratio works best for you. Remember you don’t want to be completely drained at the top because we still need to make our way down and that’s where things can get technical.
Four: Learn How to Run Downhill Safely
Running downhill is a skill and something that takes time. I can tell you that in my second year as a mountain runner I rolled my ankle so many times and DNF’d so many races that year. I wish I took the time to slow down on the downhills to focus on technique and get comfortable before going faster. Two things I would think about when going downhill would be one, use short, quick strikes instead of big steps. Think fast feet. Second would be to let your arms help with balance. Once you start getting faster you’ll notice your arms will want to come up as if you’re flying as gravity is doing all the work.
Five: Pick Beginner Friendly Trails First
An app that made the world of difference for me was AllTrails. It allowed me to filter trails by distance and elevation gain. When thinking about beginner routes, I would look for routes that are between 4-8 miles depending on what you feel comfortable with and try to keep the elevation gain under 1,000 feet. This will allow you to get comfortable being on the mountain as you’re in the elements. Remember, weather can change quickly especially at higher altitudes so be sure to check weather ahead of time. I’ve been caught in wind storms at 14,000 feet and it is not a fun time.
Closing Thoughts
I hope this was helpful. If there’s anything that’s still a question mark for you, please leave a comment below. Be safe out there!
-Omar