Run easy more often
Climbing is an expression of your fitness. One of the main drivers of pace and fitness is your LONG TERM CONSISTENT volume. The best way to be consistent and get more volume is to stop training at ‘middle-ground’ intensity. Enjoy your runs and sprinkle more walking and easier endurance paced runs. If you are injured or tired a lot this is a primary spot to start.
Do strides
On both flat ground and slight uphills, practice running fast, like an athlete. These can be sprinkled into warmups, and cooldowns on harder days and even serve as a stand-a-lone workout (e.g. 8 x 30 sec strides at the end of a 5km to 5 mile run is a common workout we use). Run fast for 20-30 seconds then settle right back into your endurance pace. These will help your body get used to faster paces and efforts without tiring you out.
Get to hillier terrain on the weekends
We see many people want to climb faster on their bikes or for running. In many cases they also avoid climbs because they aren’t fond of them or because its not as convenient to get to them. We also find the best climbers climb a lot. Try to get to hills more and embrace the practice!
Do strength (of any type!)
Step-ups and lunges are common ‘mountain athlete’ movements but building your athletes and leg strength will help.
Build those Calves and Ankles
We like to include pogo hops, calf raises and use a ‘calf-wedge’ block to keep developing options for the body to adapt to running and hiking uphill.
Play with power hiking and poles
While we try to run most hills , that isn’t practical or possible for everyone and for certain races and hills so depending on your capacity and goal events you may want to try poles and work on power hiking so, again, you have options to thrive in your goal environment. Don’t make a decision to use poles on race day without using poles a lot in training.
