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Mountain climb fitness training can involve walking or running, or a combination of both. When setting out conditioning training (commonly termed as cardio) it must be kept in mind that if we set the training to a particular task then there is little option but to do the work, and making your way to the top of a mountain will do as such. If you want results then we must do what is required; actions need to replicate goals.
Choose a Mountain
It may depend on your geographical location as to the options for mountain climb training. As a general rule a mountain of 150-300 meters in height (remembering to take into account height above sea level) is suitable. The terrain of the mountain may dictate or affect the type of training to take place, such as solid path, dirt path/track or fire trail. Additionally the gradient will affect your training plan; is it straight up or zig zag.
Walk
For most untrained individuals walking up a mountain alone can be a challenging and effective workout. Limiting rest periods leading to reduction in total time to reach the mountain summit can be set as progression based goals. Interval jogs and walk coming back down can be implemented depending on the surface.
Interval
For trained or semi-trained individuals an interval structure can be applied for tackling mountain climbs. The traditional initial distance running training structure of run then walk, and then run and so forth can be applied. For example structure could be set at 1 minute jog alternated with 2 minute walk, repeated until summit is reached. Once again depending on surface the mountain decent could be completed as full jog or run.
Running
The ultimate goal of hill climb training is running the full incline. Built up through the interval structure a full mountain run will provide an intense workout. Due to the incline more steps are required (versus a flat run to cover the same distance) therefore requiring more energy to complete. The anaerobic threshold (essentially how long you can work at a high intensity) will be challenged in conjunction with an individual’s Maximal Aerobic Speed (MAS).
Volume
Hill climb training can be programmed as either a supplement to, or main focus of a fitness training program. Hill climbing can be beneficial as a supplement for athletes – primarily combat athletes and pre season football codes – along with those seeking weight loss. Depending on the individuals program one to 2 hill climb sessions per week could be included. Hill climbs could be a main focus for various reasons such as hill climb race, cross country running, adventure racing, or even as a tool to focus on a particular weakness (such as an athlete with poor MAS or lower body endurance). If as a focus three to 5 sessions per week could be programmed.
Although we have an abundance within modern western society of indoor fitness training facilities at our disposal we must not forget the many outdoor options such as hill climbs to achieve our fitness and athletic goals.
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