Running on flat roads has its benefits—smooth, predictable paths where you can find your rhythm.
But mountain running? It’s the wild, unpredictable thrill that takes you from flat roads to steep, challenging trails.
It’s not just about getting fit—mountain running is a whole new adventure.
Want to take your running to the next level? Then let me suggest trying running on a mountain.
In this guide, I’ll walk you through everything you need to know to get started with mountain running—gear, training, and what to expect on those rugged trails.
Why Mountain Running?
First off, it’s one of the most rewarding challenges you’ll ever take on.
It’s not just running; it’s about conquering challenging terrain, fighting elevation, and managing weather changes that can turn a race into a true adventure.
The physical challenges are clear—you’re climbing, descending, and dealing with rocky, slippery paths.
But it’s the mental side that really tests you. It pushes you to face discomfort, keep going when you’re tired, and stay focused when everything feels like it’s slowing you down.
My first mountain race, the Mantra 116 in East Java, was a real eye-opener. The 38K course took us up Mount Keliwirang, which is a massive 2,750-meter (9000-feet) elevation—and starting at midnight? That threw a whole new level of mental toughness into the mix. During the second steep incline of the race (pretty early too), my legs were shot, I could barely catch my breath, and the summit felt miles away.
That day – let’s say that night – I realized that mountain running isn’t just about endurance – it’s mainly about mental toughness, strategy, then everything else. Instead of fighting it, I just accepted the pain. I reminded myself, “This is just part of the journey.”
As a road runner I’d to adapt to the new settings – no more negative splits or tempo pace but just making it to the finish line in one piece.
Essential Gear for Mountain Running
Here are the essentials of mountain running gear:
Shoes that Grip
Trail shoes are essential. You need shoes with excellent traction to stay steady on rocky, loose, or muddy trails. Personally, I prefer shoes with a tough tread that grips both steep climbs and tricky descents. Pick shoes with durable soles and aggressive treads for a solid grip. Anything by Hoka or Salomon is good to go.
Lightweight Hydration Pack
Staying hydrated is matters, especially when you’re running at higher altitudes. A hydration pack lets you keep your hands free while carrying water and snacks.
For longer runs, a hydration pack is your best bet—it saves energy and keeps you fueled.
Right now I’m using Aonije Hydration pack and the 5-Liter capacity is enough for me. But I’m planning to do a few 50-Milers sometimes later this year so I’m already planning to upgrade.
Compression Gear
Compression gear helps with recovery and may improve performance. It also helps improve my coordination and balance when tackling technical terrains. Go for anything you like, but I’d recommend compression leggings along with compression socks that also have a layer of extra protection against the elements.
Weather-Proof Gear
Mountain weather can turn on you in a flash. You might start in sunny weather and find yourself caught in a storm an hour later. Back in March, I joined the Coast to Coast 50K race in Yogyakarta. The weather at the start was perfect, then around halfway, a tropical downfall came out of nowhere and I cannot even see a few meters ahead of me.
That’s why I never head out without my rain jacket and headlamp—especially for races like the Mantra 116, which kicked off at midnight.
Trust me, you’ll be glad you have it when you’re halfway up the mountain in the dark.
Mastering Technique for Mountain Running
Just like running on road, you need to pay attention to your form if you want to move in the move in the most efficient manner. Here are my best tips on how to do so:
1. Pacing for the Uphill
The biggest difference between mountain running and road running is pacing. When you’re climbing, you can’t maintain the fast pace you’d have on flat roads. So what do I do? I try to keep my strides short and controlled to save energy for the long run. On steep trails, I end up walking more than running—and that’s totally fine. In fact, expect to walk more than you run during a mountain mountain run. Good mountain runners are power hikers in disguise.
2. Control on the Downhill
While uphill is tough, the downhill can be even more challenging.
You need to control your descent to avoid injuries.
I recommend leaning slightly forward and using your arms for balance. This might sound tricky at first, but you’ll get used to it.
Also, aim to shorten your stride and focus on high cadence to keep you light on your feet. This should help maintain stability.
3. Navigating Technical Terrain
This is where the fun begins, and in my experience, the most challenging part about mountain running.
Rocky paths, loose dirt, and mud demand constant attention to footing. I tend to take smaller steps, keeping my eyes on the trail ahead and not down at my feet.
It’s all about being light on your feet, shifting weight, and staying mentally alert.
When you’re coming down arduous descents or up steep climbs, your mental toughness is what’s going to keep you moving.
Pace Yourself Running Up A Mountain
Mountain running isn’t about speed—it’s about managing your effort.
I hate to sound like a broken record but your pace is likely slower overall and much less consistent than on paved, flat surfaces.
For instance, while you might be able to log an 8-minute mile on the road, on mountainous trails, you could be looking at 12 to 15 minutes per mile—or even slower. As a road runner, this was a hard pill to swallow but a few trail races in, you learn to leave your ego at home and enjoy the ride.
So what’s my best advice? Run according to your effort, not pace.
Adjust your speed depending on the terrain. If you’re on a flatter, well-maintained track, you can speed up, but slow down on steep, technical sections.
In essence, walk the uphill then try to run or jog the flat and downhill sections.
Training for Mountain Running
If you’re used to road running, you’ll need to adapt your training to prepare for the unique challenges of mountain running.
Here’s how I approach training:
1. Hill Workouts
This goes without saying but hill work is key.
I recommend adding hill repeats into your training to simulate the inclines you’ll face on race day.
Power hiking is a big part of this, and I make sure to mix in strength training for my legs and core. The stronger you are, the more control you’ll have on both the climbs and the descents.
2. Simulation of Terrain
If you don’t have mountains nearby, you can still prepare by running on hilly terrain, using treadmills with an incline, or even doing stairs.
Simulate the effort of mountain running by doing these workouts with intensity, so your legs get used to the constant work.
I try to go on a trail session every two weeks at a famous mountain not far from my house (Mount Batur).
In a matter of three to four hours of running and hiking, I might end up accumulating more than1600 meters of elevation gain over a 20-25 kilometer distance. This is pretty descent.
3. Cross-Training
I highly recommend cross-training to build overall fitness and prevent burnout. Cycling, strength training, and even swimming can complement your mountain running training by improving your endurance and reducing the impact on your joints.
If I’d to choose one activity, I’d go with strength training. Plyometrics also help.
Safety Tips
If you’re hitting the mountains for the first time, safety has to come first.
Mountain trails are nothing like smooth roads.
They’re remote, rough, and the weather can change on a dime.
Here are some key safety tips:
- Don’t run solo—take a buddy or even a dog if you can. Safety first, always.
- Tell someone where you’re going—just in case. Always let someone know where you’re going and when you’ll be back.
- Carry a phone—Having a phone is a must for emergencies, especially when you’re in areas with no signal. If you don’t have service, bring a trail map and keep track of your location.
- Plan ahead—get to know the trail and estimate how long it’ll take to finish. Mountains can be unpredictable, so it’s better to be over-prepared than under-prepared.
Mountain Races You Can Try: The Ultimate Test of Endurance
If you’re ready to test your limits and break through both physical and mental walls, mountain races are where it’s at. Whether you’re eyeing your first race or looking to level up, here are a few of the most iconic mountain races that will challenge everything you’ve got.
1. Breck Crest Marathon: Conquer the Rocky Mountains
The Breck Crest is one of the most challenging and rewarding races . Held in the stunning Ten Mile Range in Colorado, this race has you climbing high into the Rockies, where the air is thin and the terrain is unforgiving. The marathon course, at 23 miles, includes a mix of alpine terrain, wildflower fields, and breathtaking mountain views. The race is at a high altitude, so expect the challenge to be as much about managing your breath and stamina as it is about your pace.
Challenges:
- High altitude (over 3000 meters at times) can cause shortness of breath and fatigue.
- The unpredictable mountain weather—expect sunny, rainy, and even snowy on the same day.
- Steep, technical descents can be tricky on your quads and knees.
How to Prepare:
- Incorporate hill sprints and cross-training to prepare for both the climbs and the descents.
- Focus on building cardiovascular endurance with long runs at a steady pace, mixed with interval training.
- Get used to running at altitude by training in similar conditions or using a treadmill with an incline.
2. Barr Trail Mountain Race (BTMR): A Pikes Peak Challenge
This race is one of the most iconic mountain races in the U.S., taking runners to the top of Pikes Peak. Starting at Manitou Springs, you’ll climb 12.6 miles up Barr Trail, gaining over 1400 meters (4,700 feet) of elevation. The descent is just as challenging, with loose gravel and technical sections requiring skill and focus. This race is an ultimate test of endurance and mental toughness, and finishing it is a serious achievement.
Challenges:
- The steep uphill climb requires both power hiking and running.
- The fast, rocky descent that demands precise footwork and balance.
- The high altitude can cause issues with fatigue and dehydration.
How to Prepare:
- Train on similar steep, technical terrain to prepare for the uphill and downhill sections.
- Focus on power hiking during uphill training and build strength in your quads and calves for the descent.
- Mentally prepare for the brutal final stretch—stay focused on the finish line and break the race into manageable sections.
3. Mid Mountain Marathon: The Perfect Alpine Challenge
The Mid Mountain Marathon takes place in the heart of Park City, Utah, traversing stunning alpine forests and open meadows. At 26.2 miles, this race offers some of the best views in trail running, but the terrain is challenging, with rocky climbs and technical descents. The race starts at an elevation of 2,400 meters (8,000 feet), so be prepared for a high-altitude challenge.
Challenges:
- The constantly changing terrain, with rocky paths, forested sections, and wide open spaces.
- The elevation gain and loss, which will test both your physical and mental endurance.
- The potential for rapid weather changes in the mountains.
How to Prepare:
- Focus on strength training to help with the rocky terrain and steep inclines.
- Include hill workouts and long trail runs to simulate the race’s course and terrain.
- Be prepared for changing weather—pack gear that will keep you dry and warm in unexpected storms.
4. Loon Mountain Race: Conquer the Steepest Slopes
Loon Mountain Race in New Hampshire is one of the steepest and most intense mountain races in the U.S. The course is only 5.5 miles long, but with 700 meters (2,200 feet) of elevation gain, it’s a brutal test of strength and stamina. The final mile, which climbs at an average grade of 15% and hits 40% in sections, is an absolute beast.
Challenges:
- Steep climbs and brutal grades that challenge your legs and endurance.
- The sheer intensity of the final mile, which feels like you’re running straight up a wall.
- The short but intense nature of the race makes pacing and mental toughness essential.
How to Prepare:
- Incorporate hill repeats and stair climbing into your training to build power and endurance for the steep climbs.
- Practice downhill running to prepare your quads for the tricky descent.
- Mentally prepare for the brutal final stretch—stay focused on the finish line and break the race into manageable sections.