5 Ways Elites Build Mountain Legs (Without Mountains)

How do you train for mountains when you live somewhere flat? Five hill training methods for trail running and mountain ultras, from elite trail runner Vlad Shatrov, who builds his mountain legs without big hills on his doorstep. We go through short hill intervals, weighted hill hiking, incline treadmill sessions, strength training in the gym and running on sand dunes, and break down the research behind each one, from why downhill running matters so much late in an ultra to why soft sand makes every step harder work. Vlad explains where each method fits in his own training for mountain races like UTMB, and how he builds both the uphill strength and the downhill durability his legs need on race day. Whether you're training for your first mountain ultra or just can't get to the hills during the week, these sessions will help you get ready for big climbs and descents wherever you live. 📱 Our Channel Partner RunMotion plans are built by real runners and coaches, with coaching logic built into the system, not just a generic algorithm. RunLab viewers get a free month of premium here: https://bit.ly/RunMotion-RunLab 💧 Our Fuel and Hydration Partner Get 15% off your Precision order, discount automatically applied through this link: https://bit.ly/precision-runlab-discount 👟 Our Footwear Partner A big thanks to our friends at Altra, who not only look after our feet on the trails but also support the channel and help us bring these videos to you. With room for your toes, plus comfort, balance and strength built in, Altra helps you stay out there longer. Check out the range here, and use code RUNLAB10 for 10% off: https://bit.ly/altra-runlab 📌 Chapters 00:00 Intro 01:11 Method 1: Short Continuous Hill Intervals 04:01 Method 2: Weighted Hiking 06:45 Method 3: Incline Treadmill 08:24 Method 4: Strength Work 10:02 Method 5: Sand Dunes 🔬 Studies & references Downhill sections are crucial for performance in trail running ultramarathons (Genitrini et al. 2022) https://pmc.ncbi.nlm.nih.gov/articles/PMC9680470/ Mechanisms and mediators of the skeletal muscle repeated bout effect (Hyldahl, Chen & Nosaka 2017) https://doi.org/10.1249/JES.0000000000000095 Strength training and running economy at different running speeds, meta-analysis (Llanos-Lagos et al. 2024) https://doi.org/10.1007/s40279-023-01978-y Mechanics and energetics of human locomotion on sand (Lejeune, Willems & Heglund 1998) https://pubmed.ncbi.nlm.nih.gov/9622579/ Running on firm ground vs soft, dry sand: kinematics and muscle activity (Pinnington et al. 2005) https://pubmed.ncbi.nlm.nih.gov/15815938/ Sand training: a review of current research and practical applications (Binnie et al. 2014) https://pubmed.ncbi.nlm.nih.gov/23968257/ 🎒 Gear we use _Some links below are affiliate links. Buying through them supports the channel at no extra cost to you._ The Sweat Sensor We Use: https://alnk.to/a47u9qq The Ice Bandana We Use: https://bit.ly/ice-bandana Our Favourite Running Singlets: https://bit.ly/blacksheep-RunLab 📺 Related Videos The Key to Downhill Durability https://youtu.be/5Dr7VpSh4S0 Run Uphill for Longer: The UTMB-Winning Method https://youtu.be/LfuEJlu9q8o Strength for Endurance: A Simple Post-Run Routine https://youtu.be/hfu7vd97EjQ How Elites Run Fast on Sand https://youtu.be/EM19k43c2Vs 🏃‍♂️ Follow Vlad Strava https://www.strava.com/athletes/12387974 Instagram https://www.instagram.com/vlad_protrailrunner/ 🎥 Follow Chris Strava https://www.strava.com/athletes/28291087 Instagram https://www.instagram.com/chrisbeavon/ 🎬 Follow RunLab Media Instagram https://www.instagram.com/runlabmedia/ 📩 Business enquiries info@runlab.media