Plan your mountain running adventure for 2025 with our running calendar! Discover the best mountain runs in Germany and Europe and save your favourites in your personal watch list.
Not only mountaineers are fascinated by mountains and altitude metres, but many runners are also drawn to the mountains to pursue their running instinct at altitude.
Mountain runs lead through alpine terrain and rugged but breathtakingly beautiful landscapes. As a mountain runner, you have to be prepared for anything, as the weather can change at any time in the lofty heights. The very steep climbs and many metres in altitude that have to be covered make mountain running a very demanding race that is only suitable for professionals.
For a long time, there was and still is a debate about whether a mountain run is an ‘uphill run’ with a start in the valley and finish on the mountain or an ‘uphill-downhill run’ with a start and finish in the valley.
The Italians and English refer to the latter as a mountain run, whereas the Swiss, Austrians and Germans tend to consider an ‘uphill run’ with a finish on the mountain to be the true mountain run.
It was therefore decided at the European and World Mountain Running Championships to alternate between the two variants. This means that one year the competition discipline is a pure uphill run and the following year an uphill-downhill run.
In general, mountain runs are held with different distances and altitude metres as well as on different surfaces. There are also special forms of mountain running, such as mountain marathons, in which - as the name suggests - a marathon distance of 42.195 km must be covered and the runners must overcome at least 1,000 metres of altitude.
There are also ultra mountain runs, where the distance to be covered must be more than 42.195 km and at least 2,000 metres of altitude must be conquered. The road mountain run is characterised by the fact that it is only run on paved roads. There are no minimum requirements for distance or altitude metres.
German mountain running championships stipulate that there must be at least 800 metres in altitude between the start in the valley and the finish on the mountain.
Many athletes enjoy running training at high altitudes, as this is a particularly good way to train the cardiovascular system. Of course, it also promotes strength, endurance and speed.
There is a lack of oxygen at altitude and your body is forced to adapt. This means that breathing, oxygen uptake from the blood and the activity of the entire cardiovascular system is optimised and you can run more economically.
Your muscles are given a great workout due to the sometimes extreme inclines that need to be mastered. The steeper the route, the more the impact shifts to the forefoot and your thighs and calves are put under greater strain.
Mountain runs are a very good form of altitude training. Incidentally, the perfect altitude for such training is between 1,500 and 2,000 metres above sea level.
If you train on the mountain, you will benefit from this especially when you subsequently run on flat terrain. As your cardiovascular system and muscles are used to the more extreme loads at altitude, running on flat ground will seem very easy to you.
Mountain running can be used as altitude training, but is also considered a running discipline in its own right. If you find running and competitions on flat terrain too boring, then simply specialise in mountain running. There are now also many competitions in this segment, which you can find in our running calendar for mountain running above.
In order to be prepared for a change in the weather and generally to be optimally equipped for completing the demanding route of a mountain run, you need a lot of equipment. The most important things, apart from running shoes with a good profile - which you should wear on a mountain run - are as follows:
One of the most important things when it comes to equipment for a mountain run is the right running gear. You should be well prepared for all possible weather conditions.
So always pack a thin rain jacket and an insulating jacket - such as a fleece jacket - in your trail running rucksack so that you don't get cold even at lower temperatures. You should also always have a hat and gloves with you. These should ideally be made of breathable materials so that sweat is wicked away to the outside without the textiles getting wet.
With a GPS watch, you can always keep your bearings and check how many metres in altitude you have already covered, for example. A mobile phone is an absolute must, because if something happens to you along the way or you get lost, you can call for help.
Of course, a hydration belt or hydration pack is also a must. Most training running backpacks already have an integrated hydration bladder and you don't need a separate hydration pack. However, if none is integrated, you should definitely take one with you so that you are sufficiently hydrated for the route.
You should take a headlamp with you, especially if your mountain run takes you into the twilight. This will allow you to light your way without blocking your hands.
Have you already taken part in a mountain run? Then please share your experiences with us and rate or comment on the relevant run in our running calendar for mountain runs.
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