How can I do mountain training without mountains? Here are 7 methods.

None of these solutions are perfect. So, combine different options to prepare for all aspects of mountain running.

1. Treadmill

A useful tool to simulate running long uphills. But it’s boring because it’s inside and it doesn’t allow you to run downhill.

2. Strength training

Builds uphill strength with concentric exercises and downhill strength with eccentric exercises. More detail on the difference in another post.

3. Stairmaster

Good for practicing hiking long steep ascents. You can add a weighted vest to increase the intensity. It has the same downsides as treadmill running.

4. Stairs

Similar to the stairmaster, but this also allows you to practice downhill. You can use apartment buildings or parking lots to put in the reps.

5. Weighted vests

Weighted vests are good for building more uphill hiking power. They can help increase the intensity of a workout, but can cause injury if you use them for running!

6. Hill reps

The classic way to train uphill and downhill running while being outside. The downside is that you can’t practice long uphills.

7. Cross-training

Perfect to maintain or build leg strength in the off-season. Biking (low cadence, high gear) is especially good for building uphill power in the upper legs.

There are many alternatives for building uphill strength. They just usually aren’t as much fun as training in the Alps… But with consistency, they will get the job done.