Mountain Running: Tips for Beginners at High Altitudes

Mountain running is the stuff of dreams, but it can also throw you for a loop! The altitude that takes your breath away, the technical trails, the unpredictable weather—these are all factors to consider before setting off. The good news is that with the right advice and the right gear, mountain running becomes an experience that’s both challenging and deeply rejuvenating. We’ll explain everything.
Key Takeaways
Mountain running requires you to plan for altitude, technical trails, and changing weather.
At high altitudes, the body first adapts through increased breathing and heart rate, then through increased production of red blood cells.
To fully benefit from the effects of altitude, a stay of at least 3 weeks is necessary, with reduced training intensity during the first few days.
When climbing, maintain a steady pace, control your breathing, and alternate between walking and running to conserve energy.
Proper gear is essential: shoes with lugged soles, a trail running pack, technical layered clothing, and essential safety accessories.

Why run at high altitude?

As we climb to higher altitudes, the air becomes thinner and oxygen becomes less available. In response to this shortage, our bodies naturally try to adapt through two main stages.
The first is what is known as the acclimatization phase. From the very beginning, the body has two “switches” it can flip quickly: it simply breathes faster and makes the heart beat faster to compensate for the lack of oxygen.
But the body doesn’t stop there. At the same time, it secretes a natural hormone, erythropoietin, which instructs the body to produce more red blood cells. These small cells play a crucial role: they transport oxygen throughout the body. After about a week, these new red blood cells are fully operational and effectively take over. The heart and lungs can then return to a more normal rhythm: this is the acclimatization phase.
It is precisely to take advantage of this effect that many athletes come to run in the mountains. In fact, these extra red blood cells do not disappear immediately upon returning to lower elevations: they remain active for several weeks, giving the athlete improved physical capacity, both in training and in competition.

Everything You Need to Know Before Going for a Run in the Mountains

If you only have a short 3- to 4-day weekend for your mountain race, it’s best to arrive 1 to 2 days before the start. This short lead time will allow your body to begin acclimatizing and help you avoid the most bothersome effects of altitude, such as sleep disturbances or headaches.
On the other hand, if your goal is to fully capitalize on the benefits of altitude to improve your performance (whether in terms of VO2max or recovery capacity), you’ll need to plan for a stay of at least 3 weeks. Any shorter than that, and your body simply won’t have enough time to make all the necessary adaptations!
In this context, a few precautions are in order. During the first 5 to 9 days, depending on your experience and physical condition, be sure to reduce the intensity of your workouts. Pushing too hard too soon could weaken your body and reduce the expected benefits. Similarly, before heading back down to sea level, allow yourself two days of lighter training to ease into your return.

Our tips for a stress-free mountain run

Climbs: Patience is key

The climb is often where it all comes down to: it puts your heart and legs to the test, and the temptation to start out too fast is strong. However, consistency is your best ally:
maintain a steady pace;
focus on your breathing;
don’t hesitate to switch to walking as soon as the slope gets steeper.
Far from being a sign of weakness, walking allows you to conserve your energy so you can pick up the pace again later. Ultra-trail runners say it themselves: beyond a certain gradient, a fast, efficient walk often outperforms running in terms of efficiency.

Downhill runs: focus and relaxation

The descent feels like a reward after the effort of the climb, but it puts a lot of strain on your quadriceps and tendons while requiring constant vigilance. To tackle it effectively:
anticipate the terrain by looking a few meters ahead;
spread your arms slightly to stabilize yourself;
keep your knees flexible.
A light, controlled stride will minimize impact and promote better recovery. Before your run, be sure to prepare your legs with eccentric exercises and gradual descents during training: this will help prevent a lot of soreness!

Alternating between walking and running: an excellent strategy

Alternating between walking and running is one of the most effective strategies for trail running. On uphills, active walking helps you maintain a steady pace without getting winded. On downhills, a few relaxed strides provide a welcome chance to recover. Together, these two paces help you better manage your heart rate and breathing, simply by following the natural rhythm dictated by the terrain.

Mountain running: What gear do you need?

When running in the mountains, the right gear can make all the difference. Here are the essentials you’ll need:
Trail running shoes: In the mountains, you need shoes with lugged soles to provide traction on all types of terrain (mud, rocks, roots). Choose them based on the terrain you’ll be running on, as not all soles perform equally well in different conditions.
Trail pack: For short runs, a hydration belt is sufficient. For longer runs, a trail pack is essential. It allows you to carry water, food, and a few safety items.
Technical clothing: Mountain weather can change in a matter of minutes. Adopt the three-layer system (a breathable technical T-shirt, a lightweight windbreaker, and an ultra-compact rain jacket tucked into your pack).
Essential accessories: a cap, trail running poles to take the strain off your legs, gaiters to keep your shoes clean, and a headlamp if your run extends into the dark hours.
Safety first: a charged phone with an offline map, a survival blanket, and a whistle—never set out without these essentials. And always remember to let someone know your route before you head out!

What happens after the race?

After the exertion comes recovery. And when it comes to that, the surroundings matter just as much as the rest itself. Nestled in the heart of the Alps, our hotel in Les Menuires is the perfect place to unwind after a mountain run: comfortable rooms, a warm atmosphere, and an exceptional natural setting to recharge your batteries between outings.
When it comes to dining, our restaurant in Les Menuires offers carefully prepared cuisine to help you refuel after your exertions. And if you want to make the most of your stay beyond the trails, the resort is brimming with possibilities. From family-friendly activities in Les Menuires to the resort’s diverse offerings, plus everything there is to do in Les Menuires during the summer: the resort has more than enough to keep you busy on your rest days.
To learn everything you need to know on-site, check out our comprehensive guide on what to do in Les Menuires!