Training for Steep Trails in the Alps: Tips from Vert.run

By: Constant Wiederkehr, Vert.run Coach + Marketing Assistant

Do you wonder whether you are ready to tackle the challenging trails of the Alps? Whether you’re an experienced runner or a newcomer, preparing for the steep trails of the Alps requires specific training. Here are a few essential tips and strategies to prepare for running the Alps with confidence, even if you live in flat terrain. 

Understanding the Challenge:

Before diving into proper training tips, it’s crucial to understand that trails in the Alps are different from the gravel roads and paths found in much of America. They often feature more technical terrain and are steeper. Therefore, your training should focus on building strength, endurance, proprioception, and a good amount of mental resilience.

Training for Steep Trails: 

As trail runners, we have a variety of tools that we can use to develop our uphill running skills. Here are a few: 

1. Hill Repeats

Incorporating hill repeats into your training builds strength and power in your legs. Find a hill and repeat running uphill at a good pace multiple times. You can recover by jogging or walking back down before the next repetition. Week-by-week, you will be able to increase either your pace or the number of repetitions.

2. Trail-Specific Training

Whenever possible, train on trails that simulate the conditions you’ll encounter in the Alps, even in smaller proportions. Look for local trails with steep gradients, technical terrain, and elevation gain to familiarize yourself with the challenge.

3. Stair Climbing

If you have access to stairs, you can use them to simulate uphill climbs. Incorporating stair climbing sessions into your training routine also improves your form. Stairs can be a good tool for runners living on the flat! 

4. Treadmill Workouts with Incline

Some of the best trail runners use treadmills with adjustable inclines to mimic uphill running. This allows you to control the intensity of your workouts and gradually increase the difficulty. Again, this can be again a great tool for runners who cannot enjoy the mountains daily! 

Training in Flat Terrain

As mentioned above, living in a flat area doesn’t have to hinder your training for steep trails. You can prepare well for a challenge in the Alps even if you don’t live there. Here are some additional strategies that Vert.run includes in their training plans:

1. Jump Routines

Plyometric exercises such as jump squats, box jumps, and lateral jumps improve leg strength and power.

2. Strength Routines

Strength routines that target the muscles used in uphill running are essential. Including strength training exercises targeting your lower body, core, and stabilizing muscles like squats, lunges, calf raises, and plyometric exercises like box jumps can improve your ability to navigate steep terrain and maintain stability. They’re included 1x or 2x per week in each of Vert’s training plans.

3. Cross-Training

Cross-training activities such as cycling, swimming, or XC skiing build endurance and key muscle chains for uphill running without relying solely on running. These activities are great as they also provide a mental break from just running! 

4. Mental Preparation

Visualizing yourself succeeding is crucial during training sessions and long runs. Developing mental toughness and confidence can help you tackle any terrain.

Preparing for very steep trails requires a combination of training on the trails and at home or in a gym. With a good amount of willingness – you can do it anywhere! 

By incorporating these training tips into your program and adapting them to your environment, you’ll be well-equipped for the steep trails of the Alps. 

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