How to prepare for a mountain running workout?

Fitness / Date: 04-17-2025

For some athletes, running in the city is no longer a challenge to overcome their own limits , so why not try something new, without losing the essence of the sport? Based on this idea, mountain running emerged, an alternative style to street running!

Characterized by uneven terrain, asphalt is no longer the focus of practice. Runners need to adjust their pace and technique in order to complete a unique and radical route as planned in the sport, while maintaining all possible safety.

If you are thinking about entering the world of mountain running and want to know how to face the challenge without fear, this content is dedicated to you!

Features of mountain running

Mountain running (or trail running ) is a branch of traditional running , characterized by being practiced outside urban centers. Nature is the starting point , and it can be practiced on trails, forests, mountains, rough terrain and, of course, in mountains .

Because it involves uneven terrain, it requires balance from the athlete , especially because, in order to maintain stability along the route, it is necessary to use a shorter stride. And because it involves ups and downs, the lower limbs need to be well-strengthened to withstand the intensity of the training.

Finally, mountain running has many unpredictability factors . During the course, it can rain and you may bump into tree trunks or holes , in addition to constantly feeling your instincts on edge. In other words, it is a sport that will take you out of your comfort zone!

What makes mountain running different?

If mountain running is an alternative to street running , what would be the big difference in this modality?

Starting with adrenaline , the runner learns to use this hormone in a positive way. After all, by experiencing the sensation of fighting or fleeing, it is possible to use this feeling as energy to continue the journey . It is also a way to alleviate the stress of routine , ensuring well-being and mental health .

Excitement and adventure are other distinguishing features of this practice , especially because the route is more interesting than running on asphalt. Trail running takes the sport to another level, as the training, combined with the landscape, allows the athlete to experience unique and healthy moments.

Mountain running is also an excellent sport for self-knowledge. It is necessary to practice mindfulness and natural breathing , to take the brain out of automatic mode and have a safe workout. In other words, it is a sport that helps in the maturity and adaptability in the life of those who practice it.

How to prepare for mountain running?

Now that you know most of the features and differences of trail running , it's time to prepare yourself for a safe and effective workout. To do this, check out the following tips:

1. Study the route

Although mountain running is considered a more extreme sport, it should not be done without any kind of control . And to start preparing, it is important to study the route.

The places where mountain training is possible have different routes, with varying distances. And to recognize the path, the route is usually marked so that the runner does not get lost. If you want to ensure your safety, the golden tip is to know the place where the practice is taking place .

2. Take one step at a time

There are endless possibilities within trail running , however, don't let ego and arrogance take over!

This sport is designed to be adventurous, but you need to recognize your limits. Use an average speed, know how to control your breathing on the climbs and descents, don't rush to finish, and pause the route if necessary .

3. Carry a water bottle

As mentioned, the feeling of adrenaline can be beneficial for dealing with the challenge, however, it is important to keep an eye on basic needs, such as hydration. It is common, during the journey, to forget to drink water or take breaks to breathe and recover energy.

Therefore, pay attention to your body's signals and never forget to stay properly hydrated during the race .

4. Bring accessories and supplements

It is also worth mentioning other accessories and supplements for good practice, so don't forget:

Face towel.
Sports shoes for the practice field.
Hydration backpack.
Thermal sock.
Windbreaker.
Protein bars.
Light snacks.

5. Be flexible

Finally, the most important tip: be flexible. Mountain running is a sport that can undergo numerous changes from one day to the next. The training location may become unviable, the weather may change, and other factors may affect safety . Therefore, always analyze the space to be versatile when running.

Due to the constant growth of trail running enthusiasts , it is important to pay attention to your preparations before running, so be ready for any unforeseen events that may arise, after all, the sport is nothing more than pure resilience .