Photo: Salomon

Climb high and come down safely: Here’s how to specifically train for elevation gain in trail running.

Trail running begins where the pavement ends. And it only gets truly exciting with added elevation gain. Whether it’s a steep climb or a technical downhill: if you want to succeed off-road, you should focus on specific uphill and downhill trainings. While climbing sends your heart rate soaring, steep descents challenge your coordination, muscles, and technique.

Uphill

The steeper the climb, the more your stride shifts to the forefoot and the shorter your steps become. It’s important to keep your hips "high" (avoid a seated posture), which improves your center of gravity. Still, don’t lean your upper body too far forward, as this can impair breathing. Even on tough, steep sections, keep your gaze forward rather than directly down at your feet. Active arm movement is crucial as your arms set the rhythm and support your running motion. Taking small steps helps you stay less winded. Running in switchbacks also saves energy.

Downhill

The worst muscle soreness in trail running usually comes from the downhills, not the climbs. On fast, flowing descents, try to keep your stride low and avoid excessive jumping to reduce strain on tendons and joints. Despite the slope, aim to land softly and dynamically on the midfoot or forefoot rather than harshly on the heels. Spread arms and strong core tension help maintain balance.

Specific Hill Running Training?

So what does specific hill training actually look like? Whether you’re a hill or flat runner, most of your training should be in the aerobic endurance zone — i.e., at a steady, easy heart rate. If your season goal includes a mountain run, you can continue with most of your regular runs. Like every runner, mountain runners mainly train their base endurance. And that’s best developed on flat terrain. In other words: if you want to be fast in uphills, you also need to train a lot in the valley.

There are, however, some specific training variations tailored for future mountain goats. These should be adapted based on your season goals and the course profile. It’s important to differentiate between mountain runs that end at the summit and trail runs that include significant elevation gain but also lots of descending. For runs with downhill sections, downhill training must be done in advance, as the eccentric muscle load from descending can lead to serious soreness if not practiced regularly.

Uphill Training sessions can be integrated into your regular training routine using the following sample workouts:

Training Example 1: Fartlek in Hilly Terrain

• Run for around 30–60 minutes in varied terrain.
• The key feature of this fartlek session is frequent changes in running pace.
• Run the intense sections (heart rate around 80–90% of your maximum) uphill if possible. You decide when and how often to run at higher intensities and how long you want to maintain the increased pace. However, the intensity should not remain constant throughout.
• The easiest way to guide yourself is to use terrain markers like a small hill, a signpost, or a tree. Increase your pace until you reach that target, then ease off again until you spot the next one.
• The intense intervals should last no longer than 5 minutes. Overall, the intense sections should make up less than half of your total running time.

Training Example 2: Tempo Runs on Hills

• Perform several runs lasting up to 6 minutes on a moderate incline (around 4–8%).
• Run 500–1000 meters at a brisk pace (not an all-out effort).
• Your heart rate should be around 85–95% of your maximum, near your anaerobic threshold.
• Do 6–8 repetitions for 500 meters or 3–5 repetitions for 1000 meters.
• Use the slow downhill return as active recovery. The rest duration should be at least as long as the work duration—ideally longer.

Training Example 3: Hill Sprints

• Short runs of 30–45 seconds on a steeper incline (about 8–15%).
• Distance: 100–200 m.
• Heart rate should be 90–95% of max, within the anaerobic zone.
• Do 10–15 reps for 100 m or 6–8 reps for 200 m.
• Use the slow downhill return as an active recovery. Recovery should last at least as long as the effort, ideally longer. A good rule of thumb: your heart rate should drop below 120–130 bpm before the next sprint.
• Even when it gets tough, don’t go all out on the last sprint — you should still feel like you could do one more.

Training Example 4: Hill Running Drills (Hill Run ABC)

• This session focuses on strengthening while also improving motor skills.
• The exercises are adapted from classic running drills to fit hill training.
• Suitable drills include: high knees, bounding, squat jumps, single-leg hops, and forefoot runs (landing on the balls of your feet).
• Choose a consistent incline that matches your fitness level. Be careful — these drills are intense but very effective!
• Limit each drill to around one minute. You can repeat circuits, but start slow to avoid overloading your body, especially in early sessions.