Coach’s Corner: Mastering the Mountains - How to Train for Vert Races

Whether you're eyeing legendary races like the Helvellyn Sky Ultra, Scafell Skyrace or Ben Nevis Ultra, training for vertical gain is essential. In this edition of Coach’s Corner, mountain runner and climber Laurel Walker breaks down how to train smart for races that go straight up - from power hiking and pole use to terrain-specific workouts that build the strength and efficiency you’ll need on race day.

Laurel (pictured above), writes: "July is upon us and with that comes two particularly exciting trail races in the US.

The Hardrock 100 mile endurance run - a monster of an ultramarathon that runs a big loop around the San Juan Mountains of Colorado with over 33,000 feet of vertical gain. 

Much like the Western States 100 Mile Endurance Run, ultrarunners across the globe spend years qualifying and waiting on lotteries with baited breath for a shot at this behemoth of a course.

The other, the Mount Marathon, in Seward, Alaska, is on the the other end of the distance spectrum with a total distance of 5 kilometers, but boasting almost 3,000 feet of vertical gain. Runners in this event need to expect a mix of surfaces involving scree, roots, rocks and, sometimes snow.  

If you’re tackling races like these, then your training will need to be targeted to these specific demands. At a minimum, dedicating 2 days per week to vertical training will be helpful for this focus. 

Vertical training, or “vert” as we often call it, is an integral part of trail and ultrarunning. While you can train on flat ground, develop VO2 max and still be successful on the steeps, there’s nothing like the real deal, especially with the added element of technical trails. 

The hours spent running and hiking up and down steep, technical, high-altitude trails will pay dividends when it comes to race day. 

So, what does vert training look like? First off, think of this as developing efficiency for moving through steep terrain, but bear in mind, this does not necessarily mean you will be running the whole time. 

Power Hiking

Power hiking is a huge component of ultrarunning due to the duration as well as variety of terrain encountered. With long and/or steep gradients, it is often more efficient to hike than it is to run. Poles can be very helpful for both running and hiking over steep terrain, and the techniques need to be practiced. 

Tips for Using Poles

Poles can be a great tool to help save your legs and improve efficiency. If you do choose to use them, make sure you practice before race day! Start by walking with the poles and planting alternately with your stride. Strive for about a 45 degree angle at a distance in line with your opposite foot. Once this feels good, try running and repeating the same motion. The more practice the better, but at a minimum, it would be helpful to use pols twice a week for at least 6 weeks leading up to your race. 

I learned this hard way back in 2017 and ended up with very sore arms after 100 miles of my first time with poles. If you have ever been Nordic skiing you will find some familiarity with running poles. If not, have no fear! It is pretty straightforward, and also easy to vary to your preference. Just practice, practice, practice. 

Vertical Training Workouts

In terms of the actual running and training, it is important to think about the specifics of your goal race and mimic those in training. For example, if it is steep and technical, then train on that terrain as much as you can. If your race has long, sustained climbs with better footing, find similar terrain so you can learn to move efficiently through that specific terrain. 

Generally, one uphill interval workout and one longer, vert-focused workout (could be during a long run), is a great place to start with getting better at steep running.