Head to Toe with Coach Jeff: Vertical Climbs & Descents

For ultrarunning races like Cocodona 250, Hardrock 100 or UTMB, preparedness for the vertical climbs and steep descents is crucial. Mountainous races demand a unique combination of climbing strength and technical skill to navigate constantly changing terrain.

In this video, ultrarunning coach and Team Injinji Athlete Jeff Browning shares his tips for how to move efficiently through tough terrain.

Lightly edited from the video above for readability in blog format.

• Mountain races challenge the body differently than flat running.
• Uphills, power hiking and downhill running each require unique physical adaptations.
• Successful mountain runners need to train:
  • Climbing strength and efficiency
  • Muscular endurance
  • Downhill durability
  • Technical movement skills

Train your body for climbing!

• Long climbs place significant demands on your legs, similar to strength training.
• Incorporate uphill-specific workouts to build muscular endurance.
• Use steep trails, treadmill inclines or elevation gain during training.

Add weight to improve climbing strength.

• Carrying additional weight during climbs can help build strength and prepare for race-day pack weight.
• Jeff recommends:
  • Adding water weight to your pack so it can be removed at the top before descending.
  • Starting with around 5% of body weight and progressing gradually.
  • Avoid adding too much too soon. Build resistance over time.

Know when to run vs. Power hike.

• Efficient mountain running is about knowing when to transition between running and hiking.
• Use terrain grade and effort level as cues
  • Run runnable sections.
  • Power hike steeper climbs where running becomes inefficient.
• Over time, improved fitness allows you to run sections that previously required hiking.

Uphill form tips:

• Leaning slightly forward while keeping your chest over your knees.
• Maintaining quick, efficient steps on steep terrain.
• Using a strong toe-off and driving movement forward.
• Practicing transitions between running and hiking.

Learn proper pole technique.

• Poles can provide additional power and efficiency on steep terrain.
• Practice transitioning between running and pole hiking.
• Double-pole technique can help on steeper sections:
  • Plant poles and pull while stepping forward.
  • Create a rhythm similar to Nordic skiing.
• Like any skill, pole technique requires practice before race day.

Prepare your legs for climbing and descending.

• Jeff recommends incorporating gym exercises that mimic mountain demands:
  • Step-ups and step-downs
  • Squat jumps
  • Lunge jumps
  • Explosive walking lunges
  • Weighted movements as strength improves
  • Stair machine workouts
  • Incline treadmill climbs

Train for downhill impact.

• Downhill running creates eccentric load on the quads.
• Strength training helps prepare your legs for the pounding of long descents.
• Gradually introduce downhill work to avoid excessive soreness or injury.

Match your training to race demands.

• Your long runs should reflect the climbing demands of your goal race.
• For mountain ultras:
  • Consider matching elevation gain to the distance of your long runs.
  • Use hill repeats or circuits if you don’t have access to large climbs.
• The goal is to build comfort moving uphill for hours.

Build downhill durability.

• Downhill running requires your quads to absorb repeated impact.
• Gradually introduce downhill mileage to adapt your muscles.
• Technical terrain can help improve:
  • Foot placement
  • Coordination
  • Leg speed

Downhill form tips:

• Chest over knees, knees over toes.
• Lean slightly forward instead of braking.
• Keep your feet underneath you.
• Use quick turnover on steep descents.
• Shorten your stride on technical terrain.
• Allow longer strides on smoother, runnable sections.

Use the trail to your advantage.

• Adapt your movement based on terrain:
  • Use banked sections of trail.
  • Adjust foot placement around rocks and ruts.
  • Change your stride length depending on grade.
• Keep your arms compact and active for balance.
• Practice controlled speed rather than simply running faster.

Add non-technical downhill intervals.

• Smooth descents are a great way to practice downhill speed and efficiency.
• Jeff recommends:
  • Short downhill pickups (60 seconds to several minutes).
  • Focus on:
    • Quick turnover
    • Forward posture
    • Efficient arm movement
    • Controlled effort
  • These workouts help prepare your legs for runnable descents during races.