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The Benefits of Mountain Running and Why You Should Give It a Try

I have heard about mountain running but I was unsure what it was. I did some research and this is what I have found.

Mountain running challenges the body and mind, improves cardiovascular fitness, strengthens muscles, and enhances overall health. Additionally, running in natural environments can reduce stress, improve mood, and boost mental well-being.

Lets take a look at what mountain running is, it’s benefits and why you should give it a try.

What is Mountain Running?

You may think Mountain running involves running up a mountain but, it involves running or racing on trails and/or roads with significant elevation gain. This may be a mountain or very steep hill. A mountain run can range from short and steep to very long with multiple climbs, and hard-won views.

There are many different types of mountain running such as vertical kilometre, vertical mile and Skyrunning races.

Vertical kilometre

A Vertical Kilometre (VK) is a race that covers a distance of no more than 5K, but with an elevation gain of 1,000 meters or more from start to finish. This type of mountain running race is usually steep and intense, requiring a high level of fitness and technical skill. The course is usually marked with flags, and runners must pass through certain checkpoints before reaching the finish line.

Vertical mile

Similar to a Vertical Kilometer, a Vertical Mile (VM) is a race that covers a distance of around 15 to 20 miles but with an elevation gain of 5,280 feet or more. This subcategory of mountain running is incredibly demanding, with steep inclines.

Skyrunning races

Skyrunning races are high-altitude mountain races that take place above 2,000m altitude. These races can take place on rocky ridges, snow-capped peaks, and exposed mountain faces, challenging runners to push their limits in some of the most rugged and remote locations on the planet. Skyrunning races are often held in some of the world's most breath-taking mountain ranges, including the Alps, the Himalayas, and the Andes.

Mountain running It is a great way to push yourself to the limit while enjoying nature.

The Physical Benefits of Mountain Running

There are many benefits of mountain running, let's take a look at some.

Increased Endurance and Strength

Mountain running requires a high level of endurance and strength. Running uphill and downhill on uneven terrain engages a wider range of muscle groups than road running. As a result, mountain runners tend to have stronger leg muscles, core muscles, and cardiovascular systems.

Improved Cardiovascular Health

Mountain running is an excellent form of cardiovascular exercise that can help improve your heart health. The intense and continuous nature of mountain running elevates your heart rate, which strengthens your heart muscles and improves blood flow. This can reduce your risk of heart disease, stroke, and other chronic conditions.

Reduced Risk of Chronic Diseases

Mountain running has been shown to reduce the risk of chronic diseases such as diabetes, obesity, and hypertension. The combination of aerobic and strength training can help control blood sugar levels, reduce body fat, and lower blood pressure.

The Mental Benefits of Mountain Running

There are some benefits mountain running has on your mental health.

Reduced Stress and Anxiety

Mountain running reduces stress and anxiety. The natural surroundings and fresh air can help calm your mind and relieve tension. Additionally, the physical exercise releases endorphins, which are natural mood boosters.

Boosted Mood and Self-Esteem

Mountain running can also help boost your mood and self-esteem. The sense of accomplishment that comes with conquering a difficult trail can be empowering and confidence-building. Additionally, the release of endorphins during exercise can improve your overall mood and sense of well-being.

Increased Focus and Cognitive Function

Mountain running can improve your focus and cognitive function. The mental demands of navigating a challenging trail require concentration and focus. This can help improve your mental clarity and decision-making skills.

Training for Mountain Running

Training is crucial for mountain running. It is recommended to start with basic endurance and strength training before moving on to more advanced training techniques. Building a strong foundation can prevent injuries and improve performance.

Endurance training should include long runs on uneven terrain and hills. Strength training should focus on core, legs, and upper body to build overall strength and stability. Hill repeats and interval training can also help build strength and speed.

Preparing for Your First Mountain Run

Before hitting the trails, it is important to prepare properly for your first mountain run. Here are some tips to help you get going:

Choosing the Right Gear

Choosing the right gear is essential for a safe and enjoyable mountain run. Getting a sturdy pair of trail running shoes with good traction and support is very important. Additionally, dress in layers appropriately for the changes in temperature and weather conditions.

Finding the Right Trail

When starting out with mountain running, it is important to choose a trail that is appropriate for your skill level. Look for trails that are marked as beginner or intermediate and avoid trails that are too steep or technical. You can ask local running clubs or outdoor enthusiasts for recommendations.

Starting Slowly and Gradually Increasing Intensity

Mountain running can be very challenging, so it is important to start slowly and gradually increase the intensity of your workouts. Begin with shorter, less steep trails and gradually build up to longer and more challenging routes. Be sure to give yourself plenty of rest days to allow for recovery.

Safety Tips for Mountain Running

While mountain running can be a thrilling and rewarding experience, it is important to take proper safety precautions. Here are some tips to keep in mind:

Paying Attention to Your Surroundings

When running on mountainous terrain, it is important to pay close attention to your surroundings. Look out for loose rocks, uneven footing, and other hazards. Be aware of wildlife in the area and carry a whistle or other emergency signalling device in case of an accident. It might be beneficial to research the trail and weather conditions before you head out.

Run with a partner or group

I recommend you run with a partner or group so you can look after each other on you runs. Running in groups also has the benefit of improved motivation.

Staying Hydrated and Nourished

Mountain running can be very physically demanding, so it is important to stay hydrated and nourished. Carry plenty of water and high-energy snacks with you, and take breaks as needed to refuel.

Avoiding Overexertion and Injury

To avoid overexertion and injury, listen to your body and take breaks when needed. If you experience pain or discomfort, you should rest. Additionally, be sure to warm up and do dynamic stretches before your run and cool down properly afterwards to prevent muscle soreness and injury.


Mountain running is a challenging and exhilarating form of exercise that offers numerous physical and mental benefits. By following the tips provided in this guide, you can become a successful mountain runner.

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