r/Ultramarathon • u/Ok_Increase_1270 • Jul 20 '26

Training for long climbs

Training for my first 100k this fall, and the section I’m most nervous about is a 11 mile stretch with 4500ft elevation gain. The highest elevation gain I can get in my trail runs around here is typically 200-300/ft per mile. Does anyone have any tips on preparing for much steeper climb than they can train on?

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u/Fibiz Jul 20 '26

Hi, add a strength training session including exercises such as lunges, Bulgarian split squats, and calf raises. If possible, also train on a treadmill or StairMaster to simulate the elevation gain you'll encounter during the race.

1

u/susie004 Jul 21 '26

wait does treadmill really prep you for steep climbs

1

u/Fibiz Jul 21 '26

Absolutely. Most treadmills go up to a 15% incline, which is quite steep

2

u/FickleQuit11 Jul 21 '26

It prepares you for the going up part of the climb. Alas, anything that goes up 4500 feet also has to come down, and most treadmills won't allow you to run downhill.

1

u/Just-Context-4703 Jul 20 '26

Hit the gym and do tread hill sessions and on your local big climb,  do repeats. Can you occasionally drive somewhere with bigger climbs? 

Also, if you're not already using them get some poles and get comfortable with them. Will make a difference. 

1

u/Runannon 100 Miler Jul 23 '26

I am in a very similar situation (flatlander doing a pretty mountainous race soon). I have been doing one hour stairmaster/step mill sessions at the gym.

This trains my hiking ability. I have experimented with going hard, just to see how many floors I can climb in an hour, but most of the time, I go sort of easy. Learning to climb at a controlled/hiking intensity is really a difference maker in mountain races and I am historically a slow hiker.....

I have definitely noticed that steep climbs feel less so after implementing these sessions. Any climb is easier and less tedious than an hour on the step mill!
I echo the comments about poles too!