More and more runners are choosing the mountains to train in nature, far from traffic and city streets. Climbs, descents, and uneven terrain transform every outing into a different challenge, capable of strengthening both body and mind .
In this third article in our series dedicated to running in different environments, we discuss the benefits and risks of running in mountain environments with Dario Domeniconi, a physiotherapist at Fisiorunning.net specializing in running injury prevention and rehabilitation.
From strategies for managing elevation changes to techniques for improving strength and stability , discover how to tackle climbs and descents effectively and consciously. Tackling elevation changes strengthens, improves technique, and reduces the risk of injury. ' injuries, but only if done gradually and with awareness.
Mountain and trail running allow you to escape the comfortable, flat terrain of the city and immerse yourself in stunning natural environments. However, climbs and descents can be physically demanding , especially if you're not used to them.
How biomechanics change in the mountains
Uphill running requires a shorter and faster support, of the mid or forefoot, reducing the forces d ' impact and increasing the cadence. L ' vertical oscillation is reduced and the center of gravity is lowers. On the contrary, when going downhill gravity helps but also creates the greatest dangers: the ' support of heel strike, typical of inexperienced runners, amplifies impacts and overloads joints and tendons. A midfoot strike, on the other hand, improves balance and stability but increases muscular work. When going uphill, ' hip is the ' the most engaged joint, when going downhill, are the knees and ankles.
Muscles involved and risks
When climbing, the entire posterior chain works - glutes, hamstrings, lower back, calves and even quadriceps. — with up to 40% more effort than running on flat ground. This leads to an increase in the load on the tendon. ' Achilles and on the tibia.
On the downhill side, however, the eccentric work of the quadriceps and lateral thigh muscles prevails, with a greater risk of patellofemoral pain and iliotibial band syndrome. The back and lower joints (hip, knee, ankle) are also more exposed, especially on steep sections.
The secret is to know your weaknesses: those with Achilles tendinitis should limit climbs, while those suffering from patellofemoral pain should avoid long stretches on negative slopes.
How to train on slopes
Science tells us that training on hills and descents at least once a week improves performance up to 2%, increasing strength, speed and endurance. It's like doing, in a ' single session, running and strengthening. The most useful exercises? Squats and lunges (also with jumping) for glutes and hamstrings; plyometrics and jumping with the rope to strengthen the quadriceps and improve the reactivity of the feet.
Stairs and steps simulate the slope, accustoming tendons and ligaments to the impact of the changes in level . Let's not forget flexibility and ' elasticity : more elastic muscles store and return energy simulating the spring effect shock absorbing, thus reducing the risk of injury.
Ascent, descent and running technique
When going uphill, shorten your stride, increase your cadence, and lift your knees well. Your arms, swinging quickly, they help with cadence and thrust.
When going downhill, however, let your body go but control the ' midfoot strike: the legs must behave like springs that absorb and return energy.
The arms, open and soft, stabilize and help the Balance . Avoid stiffness and excessive contractions: flexibility is the key to safety.
Gradualness and prevention
THE ' The most common mistake is that of the runner from the plains who, on holiday in the mountains, exaggerates with sudden and excessive differences in level. ' adaptation must be progressive, carefully increasing distance, slope and speed .
A gradual approach not only prevents injuries, but also makes running more complete and enjoyable. Running uphill and downhill isn't just a challenge to gravity , but a way to become a stronger, more coordinated, and more aware runner.
Conclusion: train to the top, even in the mountains
Running in the mountains means tackling slopes, uneven terrain, and often more challenging conditions than usual. A perfect mix to become stronger, more stable and resistant runners, but only if you take care of your body before, during and after the run.
To support you even on climbs and descents, SPORTLAB Milano has created specific products designed for those who train outdoors. ' open and wants to prevent fatigue and muscle pain:
- - WARMUP CREAM – ideal before running, it stimulates microcirculation and prepares muscles and tendons for the effort, improving ' elasticity .
- - COOLDOWN CREAM – perfect after training or mountain races, it aids recovery and reduces muscle stiffness after descents.
- - FEET RELAX – provides immediate relief to feet and calves after long or steep walks.
- - SLIDER – protects areas prone to chafing, perfect for those tackling trails and long distances.
Running in the mountains and generally practicing sports in nature is a practice that will increasingly attract more athletes because it is healthy for the body and mind. Following the right advice and precautions, along with the support of specific products, allows you to fully experience every outdoor activity.