5 Top Tips for Mountain Running

5 Top Tips for Mountain Running

1. 1. Footwear – am not talking about trainers versus trail shoes, but the appropriate shape footwear for you.   Each individual is different whether it be biomechanics, bodyweight or foot shape, and all of these factors will contribute to how efficiently you run.  Wearing the wrong shoe can cause overuse injuries, therefore it is hugely important you see a footwear specialist when choosing your running shoe, it can make all the difference to your performance.
2. Single leg strength – running is a single leg activity, and each time your foot strikes the floor up to 3 times your bodyweight is absorbed through one leg, increased to as much as 5 times when running downhill.  To avoid overuse injuries which are associated with such high impact, a resistance training programme is advised to ensure your leg flexor and extensor muscles are balanced and can provide safe execution of the powerful strides needed when running up and down hills and mountains.
3. DOMS – ever experienced delayed onset muscle soreness (DOMS) after running downhill? This is due to damage caused to the muscle cell and in particular the connective tissue as a result of eccentric contractions of the muscles (where the muscle lengthens under tension).  This type of contraction is costly to running efficiency and therefore your resistance training plan should incorporate some eccentric strength work to see reductions in your energy cost.  Look at including some light plyometric exercises such as hop and holds, squat jumps and skipping into your programme once a week, but be smart about when you fit these in your weekly plan as the muscles will need time to recover and allow adaptations to take place following the damage caused.
4. Core stability – the aim of core stability is to ensure the deep trunk muscles (stomach, back and hip stabilizers) are working correctly to control the lumbar spine during dynamic movements such as running.  An imbalance between lower back strength and lower abdominal strength can lead to a poorly aligned pelvis, which results in poor running economy and can lead to injuries.  The stronger your core the more solid you are when you hit the ground, which reduces the need for unnecessary stabilization and preserves your energy to give improved performance.
5. Recovery – a vast topic that’s hugely important in allowing you to continue training effectively, and ensuring the correct adaptations are taking place. Five essential factors to incorporate into your recovery plan 1. Hydration and re-fuelling is so important for pre, during and post exercise, 2. Sleep – the body recovers best when asleep, 3. Stretching and foam rolling to avoid muscle imbalances which so often lead to injury, 4. Rest day – your body needs it! 5. Cross train – use other means of exercise e.g. swimming or biking to allow your body the rest from impact, but still gain benefits of training.