How to prepare to the Caucasian challenge? by Dominika Stelmach

 

 

I do recommend that! I must begin with that, because I believe, that every visit in mountains is an extraordinary experience. And when we add Runmageddon Global, then we’ll have extremely cool duo. But… mountains are no joke. You have to be prepared if you want to run on them. It’s possible to do it in the city, as a part of your standard training. Just simply add a few elements:

 

RUN-UPS

Basically it means running uphill at some distance. I consider every type of run-ups might be an excellent preparation for mountain runs – but it’s worth to know why? How many of them? How often? It’s important to use everything that our neighbourhood provides.

• Short/quick run-ups – from 60 up to 200 yards (usually the effort lasts for a dozen seconds). Anaerobic work. Often on a break lasting as much as slowly jogging down the hill. The slope might be quite steep (around 15%). Local urban hills are perfect. How many? From 5 to 20 reps. At the end or during other exercises of a running strength training.
• Medium run-ups (in my terminology „high-speed”) – it’s running up from 200 up to 800 yards on a hills with 7-8% slope. This training hurts. And unfortunately we need some bigger hill or a treadmill (I’m using the second solution). Number of reps: 4-8. Pulse even up to maximum 90%.
• Long-distance run-ups – hey! Up to 30 minutes! Slope around 2-3%. We need proper mountains or a treadmill. We run on our pulse (to the limit of the first range – so we can talk). It is a slow run, because it’s relatively long effort. Also you can try to run on a „second range”, so at a bit higher heart rate (but it’s rather a proposition for advanced runners).
• Technical run-ups – exercise for a difficult terrain, as the name suggests. Basically it’s all about learning how to step irregularly and adapt to a landform. Eventually we may use some stairs and run on them with various ways – 1,2 or 3-steps.

 

CROSS-RUNS

We’re keeping up a bit with a run-ups. But we have more fun! Except run-ups – we’re adding run-downs during which we don’t rest theoretically. We’re running on varied terrain (classically – forest or park, but also we can perfectly use urban area – footbridges, viaducts or stairs). Once up, once down and sometimes flat.

 

WALK UP

So we’re getting to know how to walk faster than run in the not running worthy area. Either the slope has to be steep (over 15%), or we have to use stairs. It would be perfect, if our body would be tired after a training session (therefore it will be easier to simulate what we can expect during the challenge). Hands are actively participating in the workout (prop just above your knees). And we’re pushing. During the walk we might feel the heart rate rising. On a treadmill set a 15% slope. Some gyms have special stairs for this kind of workout.

 

SPINNING/BICYCLE

Excellent preparation to mountain challenges. Duration of the effort is easier to hold on a bicycle than during the run. But on the same time we are strengthening our muscles and performing fantastic aerobic training session. So maybe it’s worth to give up a car for some time and jump on a bicycle.

 

 

Check out, what are you preparing to!