How to improve climbing in trail running?

In trail running, climbs are often dreaded. They demand sufficient muscular strength to produce powerful pushes and muscular endurance to sustain the effort over time. Whether facing a steep slope or managing a long, gradual ascent, these two qualities are essential. This article explores why they are crucial, how to develop them, and which mistakes to avoid. To support you as best as possible, we called on our ambassador and coach specialized in physical preparation for trail athletes, Matthieu Andreux. He has been helping runners, both amateurs and experienced, optimize their performance and prevent injuries for years. Certified in physical preparation, nutrition, and rehabilitation, Matthieu is known for his scientific and personalized approach. His goal? To help each person fully exploit their potential while maintaining good physical health. Muscular strength: the foundation to propel every stride uphill Muscular strength, defined as the ability to generate maximal effort, is essential for climbing slopes efficiently. In trail running, it shows during steep climbs where every stride requires a powerful push to lift yourself upward. Concrete benefits: 1. Optimization of footings: Stronger muscles generate more stable and effective footings, reducing energy loss with every stride. 2. Handling technical terrain: Increased strength allows you to overcome obstacles (rocks, roots) while maintaining an effective posture. 3. Better running economy: A powerful trail runner saves energy, which is decisive over long distances. Take the example of an experienced athlete: during a climbing test session, his gain in muscular strength (measured by the power generated at each stride) allowed him to reduce his time on a segment by 15% in just 8 weeks. Recommended exercises: 1. Heavy squats (70-80% of max load): Ideal for developing quadriceps and glutes, key muscles for climbing. 2. Calf raises: Mimic the effort of a steep climb by working the power of ankles and calves. 3. Step-ups on a bench: Strengthen muscles while simulating the running motion. Strength endurance: the key to lasting through ascents While raw strength allows you to produce powerful pushes, strength endurance lets you repeat this effort without exhaustion. On climbs, the constant repetition of muscle contractions puts muscles under heavy strain. Insufficient muscular endurance results in early fatigue and loss of efficiency. Why it’s essential: 1. Delaying fatigue: Strength endurance allows muscles to maintain their efficiency even after several minutes or hours of effort. 2. Preparing for long climbs: In an ultra, a 30-minute or longer ascent is common. Without strength endurance, pace collapses quickly. 3. Reducing post-effort pain: Trained muscles tolerate prolonged efforts better, limiting soreness and injuries. Concrete example: During the UTMB, one of my athletes incorporated 3 months of strength endurance work with gym circuits and repeated climbs. Result: he maintained a steady pace on ascents, saving nearly 45 minutes on his final time. Key exercises: 1. Functional circuits: Chain squats, lunges, and step-ups on a bench with light loads to simulate prolonged efforts. 2. Climbing sessions: Alternate 3-5 minute periods of sustained effort with short recoveries on moderate slopes. 3. Resistance work: Use bands or light weights for long sets (15-20 repetitions). Smooth it all out in a coherent training program A well-structured program integrates both strength and strength endurance development, alternating specific sessions for each quality. Here’s a recommended approach: 1. Muscular strength: One weekly session focused on heavy loads and short repetitions (4 to 6 reps). 2. Strength endurance: Another weekly session with long sets or circuits. 3. Field work: Combine these qualities by including specific hill sessions (steep climbs for strength, long climbs for endurance). Natural transition between the two: “Working raw strength without strength endurance is like having a powerful engine but a limited fuel tank. To perform on climbs, both must be developed simultaneously.” Common mistakes and solutions Overloading too fast - Mistake: Adding heavy loads without mastering technique or progression. - Example: A beginner athlete who increased his squat weight by 50% in one month injured his knee due to inadequate preparation. - Solution: Start with light loads, focus on mastering the movement, then increase by 5 to 10% every two weeks. Neglecting recovery - Mistake: Accumulating strength sessions without allowing muscles time to regenerate. - Example: Overtraining can cause chronic muscle pain and performance decline. - Solution: Include active recovery days (light cycling, walking) and quality sleep. Limiting yourself to one quality - Mistake: Training only strength or only endurance. - Example: A runner powerful on steep climbs but unable to sustain long ascents quickly loses his advantage. - Solution: Alternate sessions to develop both capacities. In summary Developing your muscular strength and strength endurance is essential to perform on climbs. These complementary qualities allow you to climb slopes efficiently while reducing fatigue and injury risks. With a balanced approach, adapted planning, and attention to detail, every trail runner can turn climbs into an opportunity to make a difference. Integrating these principles now lays the foundation for sustainable progress and conquering every summit with confidence.