It’s the elevated version of trails.
Athletes who are sick of cruising on flat roads are finding a solution in higher altitudes: mountain running. The sport (which involves serious vertical gain as well as technical terrain) is picking up steam not just as an elite endeavor, but as a form of recreational exercise.
Most mountain runs are done on paths (whether dirt or paved) that weave up and down the sides of mountains, requiring a mix of running, hiking, and climbing steep, technical terrain. They also bring you up to high altitudes where the air has less oxygen, so you can expect to get closer to your max heart rate. Trail runs, on the other hand, don't involve as much elevation gain and don't take you as far above sea level (even if it's a hilly route).
“Mountain running takes a different kind of skill,” explains Ellen Miller, coach of the US Women’s Mountain Running Team and the only American woman to climb Everest from both sides. Running uphill activates the quads, hip flexors, glutes, and soleus muscle in the calves more than level runs do, she says. It also shortens your stride because you’re working against gravity.
Many mountain races are on paved roads. The 7.6-mile Mount Washington Road Race in Sargent’s Purchase, New Hampshire, has 4,650 feet of vertical gain. With a summit that lies at 14,264 feet above sea level, the 14.5-mile Mt. Evans Ascent in Idaho Springs, Colorado, is the highest road race in the country.
It's a tough workout, but people’s main attraction to the sport is the beauty: Soaring above the tree line, you’ll often find sweeping views of the horizon, wildlife, and flowing streams. It’s a great way to fully immerse yourself in nature.
“There’s an art to mountain running,” Miller notes. On the climb, don’t try to lengthen your stride—smaller steps are more efficient. Balance training can prepare you for the rocky, undulating trails, she says. Stairs and hill workouts can also prep your body for the long, uphill stretches. To learn the intricacies of the sport, she suggests taking to the peaks themselves. Here are three of the most stunning locations in the country.
Snowmass Mountain, Colorado
Mountain running in Colorado is a pristine and poignant experience for a lot of people, Miller says, and the views from the top leave a lasting impression. “That’s what they come here for, to feed their souls,” she adds.
If you find yourself in the high peaks of Aspen this summer, the Audi Power of Four Race Series offers a 10K race on Snowmass Mountain. For solo adventures, consider the Hunter Valley Trail, a 5.2-mile loop with almost 1,200 feet of elevation gain. Downtown Aspen is just 1.25 miles from the trailhead.
The White Mountains, New Hampshire
The edge of the White Mountain National Forest is full of long, challenging runs, says Paul Kirsch, a race director based in Madison, New Hampshire. Buried deep in the picturesque forest, the 3.2-mile round-trip Mount Willard Trail passes a waterfall and offers a full view of Crawford Notch, a major pass through the White Mountains, he says. Expect 908 feet of elevation gain.
Also worth a try: the Middle Mountain Trail (a 3.7-mile trek that'll take you 1,300 feet up) and Peaked Mountain Trail (a 3.5-mile loop with 1,200 feet of gain). Afterward, the town of North Conway (and coffee, food, and drinks) is just 1.5 miles up the road.
Marin County, California
For pros, the demanding seven-mile Dipsea Trail is a feat known to test both strength and endurance. The 7.7-mile Cataract Falls loop starts at a series of waterfalls and includes almost 2,000 feet of elevation gain, views of the Pacific Ocean, and narrow paths in the wooded hillside.
But Marin County is home to countless routes that even beginners can tackle, like the three-mile Ocean View Trail. Many of them run along the coastal ridge of the 2,572-foot Mount Tamalpais and they’re just as satisfying as they are intense, with sights of the Golden Gate Bridge and the Pacific Ocean in the distance.