Mountaineering isn’t necessarily a leisurely stroll – it’s any activity that involves ascending mountains, such as traditional mountain climbing or skiing. In order to complete the task at hand, as well as have fun, athletes and strong individuals are necessary. A trek under-trained is no fun.
Are running and mountaineering compatible? Running is one effective way to train for mountaineering, but it shouldn’t be your only/main workout. The combination of running, a difficult workout (preferably hills), a strength routine, and task-specific training (hiking if you’re training for a hike, for example) will greatly improve your fitness and mountaineering experience.
All hikers who have done a multi-day trek, have underprepared or not prepared at all for their hikes. Casual hikers may think of hiking as a leisurely activity when it doesn’t involve much vertical movement.
That’s how we understood it until we saw people going on a vertical hike.
Running as a Preparation for Mountaineering
Running should not be your only method of training for mountaineering, as we mentioned above. You should never forget to include running in your training plans when you plan them. When you go on your big mountaineering trek, you should be training all year long and peaking when that time comes.
Due to busy schedules at work and at home, and other life events, it can be difficult to maintain a training schedule that balances running, strength training, and task-specific training. Running, therefore, is a great way to at least maintain fitness throughout the year.
When you can maintain just two elements of training year-round, keep strength training and running – but make sure you’re getting out on the hills, tough terrain, and doing longer efforts/fartlek style workouts. To know about the exercises read our article on exercises.
Training should be based on a plan. It’s important to assess your fitness level before making a plan; do you exercise regularly? Reflect on your current running routine/fitness as well when incorporating running into your training routine.
Have you recently raced a 10K? If so, what was your best time? Do you have any experience running up hills or on rocky terrain? Having determined your fitness level, you can incorporate running along with other training aspects into your preparation.
To know more check out this video!
Build your running volume gradually
Beginners should begin their training regimen slowly. For a few weeks, train every other day before you transition to a daily schedule, and make sure you have plenty of variety, such as different weight lifting routines, different running workouts/routes, various hikes, etc. By varying your routine, you will continually challenge your muscles and, as a result, become stronger.
If you are just beginning your running regimen, you should run 15-20 minutes on a hilly terrain, preferably on a trail or dirt road. Make a 10% increase in your weekly mileage.
If you plan to run for mountaineering, don’t forget to build volume into all other aspects of your training. Ideally, you should split your time equally between running, task-specific training, such as climbing or skiing, and strength training.
As you gain strength, reduce your rest days to 1-2 days a week, to 1-2 days every two weeks, to 1-2 days a month. When combining training aspects in a single day (for example, strength training and running one day, climbing and running the next, etc. ), it should be a gradual process, not every day, unless you are an experienced athlete.
You should only start doing this once you’ve been training regularly for at least 2-3 months.
In that case, when would be the right time to begin this schedule? Today, we will talk about it. You don’t have to wait if this is what you want to do. Ideally, you should start at least six months before the date of your planned mountaineering trip.
How Many Times a Week Should You Run?
It is recommended that you run at least three to four times a week as a cardio workout. In that case, running can be incorporated into your training for mountaineering. During some days, you might slog three miles before an upcoming climbing session, while on other days you might slog uphill just before weightlifting.
In any case, running should not be your sole source of training- running does not produce the type of fitness needed for a long, severely uphill hike with a 50lb pound pack.
Practice makes perfect, so you must practice at anything you want to improve at on a regular basis. If you are training for a climb, you should prioritize climbing – even if you can climb only once or twice a week, make that the day where you get the most out of it. Basically, your hard workout days. Rest of the time will be spent increasing your cardio, strength, and maintaining your fitness.
It is obvious that climbing walls, ski hills, and other training facilities might be scarce in your area. You’ll be fine if you supplement your training with running and strength exercises.
Example of a Cardio/Running Training Week
The following is a general description of a mountaineering training week. Usually, you peak once you’ve built your base, not before you’ve built your base. Your peaking period should begin at least two weeks before your trek- meaning you should ease off on hard workout days and strength training.
- Monday: Cardio (40-60 mins) + Strength
- Tuesday: Cardio (40-60 mins)
- Wednesday: Hard Workout
- Thursday: Cardio (50-70 mins) + Strength
- Friday: Off Day or Active Rest Day
- Saturday: Long Hike or Climb with Pack
- Sunday: Cardio (30-60 mins [depending on feel])
Frequently Asked Questions (FAQs):
Is running good for mountaineering?
Running is one effective way to train for mountaineering, but it shouldn’t be your main workout and the combination of running, a difficult workout (preferably hills), a strength routine, and task-specific training (hiking if you’re training for a hike, for example) will greatly improve your fitness and mountaineering experience.
What are the best exercises for mountaineering
To know about the exercises on mountaineering then read our article on exercises.
What are the tools required for mountaineering?
To know about the tools required for mountaineering then you need to check out our article on mountaineering tools.