Anyone who makes it to the finish line of these superhuman events is a true hero. Some will say they’re crazy to take on challenges like this. On this ultra-trail world tour, we’ll (re)discover only the non-stage races…

Before we take on the world, let’s start with a Tour de France of ultra-trails

UTMB® (Ultra-Trail du Mont-Blanc)

France is lucky to have terrain made for mountain running, whether in the Alps or the Pyrenees. When you talk about ultra-trail, how can you not think of the Ultra-Trail du Mont-Blanc. UTMB® crosses the French, Italian, and Swiss Alps with no less than 10,000 m of elevation gain over 170 km. While the same paths are often covered in 7 days on the Tour du Mont-Blanc hiking routeTour du Mont-Blanc hike, winners typically take a little over 20 hours.

The hype is so huge that registration is snapped up instantly. Getting a bib number, through a lottery, can feel almost harder than running the race… OK, that’s an exaggeration, but out of around 2,000 runners, only a bit more than half make it back to the finish in Chamonix.

Those who do are cheered like real heroes. In 2007, the first to reach the finish in Chamonix was Marco Olmo, aged 60. The following year, his successor Kilian Jornet won at just 20… Another great story, the winner of the very first CCC, Courmayeur-Champex-Chamonix, in 2006 (the “little sister” of UTMB, with 98 km and 5,550 m of elevation gain) was… a woman, Corinne Favre!

Diagonale des Fous, on Réunion Island

The Grand Raid de la Réunion is a legendary race, better known as the Diagonale des Fous. It crosses the island from southeast to northwest through the rugged highlands, finishing at the Stade de la Redoute in Saint-Denis. The course changes slightly every year. In the 2010 edition, it came close to 10,000 m of elevation gain over 163 kilometers.

Don’t be fooled, Réunion is seriously steep, with a high point at 3,071 m on Piton des Neiges. This race has a special place on the island, where every local dreams of seeing a Réunionnais take the win. After 20 years of French dominance, the 2010 edition saw Spain’s Kilian Jornet, nicknamed the ultra-terrestrial, take the crown. He was celebrated when he arrived in Saint-Denis while most of the field was still only halfway through!

To feel the magic of the Diagonale des Fous, nothing beats watching the stunning Inside Sport documentary (on this page you can find all the Inside Sport features in track & field and trail runningInside Sport in track & field and trail running).

Festival des Templiers

Before we head off to even more far-flung races, and Réunion was already a taste of that, let’s wrap up this quick Tour de France of ultra-trails with the Endurance Trail held during the Festival des Templiers.

The Festival des Templiers is a true trail-running celebration. It brings together nearly 7,000 runners across a wide range of distances. The event takes place in Aveyron, in Millau, also famous for its 100 km race and its spectacular viaduct. The Endurance Trail is the longest race of the Festival des Templiers, with 111 km and 4,590 m of elevation gain.

The American dream of ultra-trail

The Grand Slam of Ultrarunning

How could we start exploring international trail races anywhere other than the United States, home to some of the most iconic ultra events. The Grand Slam of Ultrarunning is like tennis Grand Slams, but for ultrarunners. Four races of 100 miles (160km), with between 4,000 m and 8,000 m of elevation gain, help identify the best ultra-trail runners on the planet.

The races are the Western States 100 in California, the Vermont 100 Mile Endurance Run, the Wasatch 100 Mile Endurance Run in Utah, and the Leadville Trail 100 in Colorado. Leadville is among the toughest trail races in the world, with a start line above 3,000 m (around 10,000 ft) altitude.

The Leadville Trail 100 is famous for more than one reason. It has seen multiple victories by Tarahumara runners, from the tribe of the same name, who cover dozens of miles running every day.

In the book “Born to Run”, author Christopher McDougall goes in search of this northern Mexico tribe for whom running is a way of life. A true bestseller in the US and a bible for minimalist and barefoot runners, the book recounts several epic battles on the Leadville Trail 100. It includes the 1993 win by Tarahumara runner Victoriano Churro, aged 52, as well as the 1994 showdown between the Tarahumaras and runner Ann Trason, who went out at an unbelievable pace.

The course record is held by Matt Carpenter, considered one of the greatest mountain runners in history. In 2005, he shattered the benchmark time by more than an hour and a half to finish in 15h42’59. With an unofficial world-record VO2 max for a runner (measured at 90.2 ml/kg/min by a highly reputable American lab), it certainly doesn’t hurt.

Badwater Ultramarathon, or how to come back from Death Valley

Before we leave American soil, we have to talk about the race that calls itself the toughest in the world. Its signature twist is starting below sea level and finishing at 2,500 m altitude, over a total of 135 miles, or 217 km. This is the Badwater Ultramarathon, run in Death Valley, California…

Temperatures can push close to 50°C on the asphalt, a true hell for feet trapped inside shoes. Beyond blister risk, dehydration danger is constant. And as if that weren’t enough, some runners keep going all the way to Mount Whitney, which the race is not authorized to climb. To reassure you, fewer than a hundred athletes attempt the adventure each year.

More mountain ultra-trails

Those 135 miles are also the distance of the Brazil 135 Ultramarathon, with more than 10,000 m of elevation gain, likely the toughest race in South America. To round out mountain ultra-trail running, we also have to mention Himalayan ultras. They’re less publicized and less crowded, probably because of travel costs, but races like the Annapurna 100 and the Everest Ultra are out there.

Their elevation profiles are staggering, and they become even more brutal because oxygen gets thinner at altitude.

Africa, also a land of ultra-trails

African ground is also home to some seriously impressive ultramarathons. Even when the difficulty isn’t about terrain, you quickly realize climate can be just as devastating. The Namibian 24h Ultra Marathon covers the equivalent of three marathons back-to-back in the Namib Desert.

No less than 126 km in conditions that can reach 45°C during the day and drop to 0°C at night, basically switching from summer heat to winter cold in the same race. The desert is also the playground of the famous Marathon des Sables. It takes place in Morocco over 250 km, but this time spread across 6 stages.

Comrades, an event like no other

Even if it’s less well-known in Europe, the Comrades Marathon is the oldest ultramarathon still run today. This 90 km race in South Africa has taken place every year since 1921 (except for the interruption during World War II).

Surprisingly, the race alternates each year between an “up” profile from Durban to Pietermaritzburg and a “down” profile on the reversed route. In 2010, it counted 85 editions and more than 300,000 cumulative finishers… It only surpassed 100 finishers in a single year in 1962, but the popularity exploded. Since the 1990s, more than 10,000 runners finish every year.

In South Africa, the race is broadcast non-stop and is a major national sporting event. Journalist John Aerni-Flessner explains that there, every South African runner naturally takes part in Comrades. At school, his teachers didn’t ask if he would ever run Comrades, they asked when he would run it, because participating feels like the obvious next step. By contrast, in Europe and the United States, when he said he was racing it, people wondered if he was out of his mind.

Spartathlon, with a powerful historical echo

Back to Europe for our virtual journey, and back to the roots of long-distance running. Spartathlon follows the route of Pheidippides, the Athenian messenger who ran to Sparta to ask for help against the Persians before the Battle of Marathon in 490 BC. Historical accounts describe a run of roughly 250 km, stating he arrived the day after he left.

In 1982, runners set out to see whether this feat was actually possible, and the race was born the following year. The course record belongs to 24-hour and 48-hour specialist Yiannis Kouros. He reached Sparta in 1986 in 20h25. And because 246 km wasn’t enough for him, he once decided to do it again, there and back. For that round trip with historical flavor, you’ll still need to account for at least 53h43.

Our whirlwind look at some of the most mind-blowing ultra-trails on Earth is coming to an end. There are so many that it’s impossible to list them all. We could have talked about the many ultras in Australia and New Zealand, like the Melbourne to Sydney race at more than 800 km, the Hardrock 100 Mile Run, the Barkley 100 Mile Run and its 16,500 m of elevation gain, the SaintéLyon, …

Let’s finish, though, with the Antarctic 100km Ultra Race, the coldest 100 km in the world, in Antarctica, as the name suggests. The course record is 12h49. You’ll need to budget around €10,000 for participation costs, and temperatures down to -20°C… Totally frozen, right?

Did this ultra-trail world tour fire you up? To train for your next trail races, here are the specifics of a trail running training plan. And if you don’t feel ready to race these ultra-trails but still want to discover breathtaking places in trail mode, the Contrastes Running travel agency offers incredible getaways, with 10-day hike-and-trail trips.

L’article The World’s Toughest Ultra-Trail Races, from UTMB to Badwater est apparu en premier sur RunMotion Running Coach.

Training for a trail race? Huge respect, that is a real challenge. During your build-up or on race day, you might run into muscle cramps. They tend to show up on trail races longer than 30 km, especially in the 40 km to 80 km range, and even more often in ultras like a 100 km. To keep that pain from stopping you in your tracks, it helps to prepare for it and know how to calm it fast. Here are our six tips to prevent cramps during trail running, plus what to do to stop them if they hit.

What is a cramp? What are the symptoms?

A cramp is an involuntary, painful contraction of a muscle or muscle group. It usually comes on suddenly and can last anywhere from a few seconds to several minutes.

Types of cramps trail runners often face

Trail runners are especially prone to exercise-associated muscle cramps, which appear during hard, prolonged effort. They often strike on steep climbs or technical descents, when muscles are pushed close to their limit. Sustained intensity, paired with uneven and unstable terrain, increases the risk of sudden, painful muscle contractions.

Night cramps can also show up after a race, when muscles are tired and you are slightly dehydrated. After hours on the trails, the body is drained and recovery can feel rough, especially if post-race hydration and nutrition are not on point.

Cramps by muscle group and main causes

Cramps usually hit the muscle groups that take the biggest beating while running, especially:

Calf cramps

Your calves are heavily worked on both climbs and descents, which can make them tighten up as fatigue builds. Uphill, they work hard to drive you forward and up. Downhill, they help stabilize and absorb impact. That constant load can trigger painful cramps.

Quadriceps cramps

Your quads take a major workload, especially downhill, where they handle much of the impact and stabilization. On technical descents, they absorb shock and control speed, which can fatigue them quickly and cause cramps during a trail run.

Hamstring cramps

Your hamstrings work hard throughout a trail race, especially on uneven terrain where your stride and mechanics constantly change. They are always engaged to help with propulsion and stability, and that repeated demand can wear them down and lead to hamstring cramps.

Foot cramps

The small muscles of the feet can cramp from fatigue and repeated impact on varied, often rocky or uneven trails. Every step on unstable ground forces the feet to work for balance and grip, which raises the risk of cramping.

Back and abdominal muscle cramps

Your back and core muscles are constantly recruited to maintain posture and balance on technical terrain. It is less common, but these muscles can cramp too, especially once fatigue sets in. Solid core stability is key for efficient trail running, and excessive fatigue can spark painful contractions.

When you understand the most common types of cramps and the muscles involved, you can prepare better and prevent these issues in your trail races. Use smart training and recovery strategies to strengthen these muscle groups and build endurance, so cramps are less likely to ruin your day.

Our 6 tips to prevent cramps during a trail run or ultra-trail

Add general strength and conditioning (PPG)

General strength and conditioning, often called PPG in French training plans, is essential for building overall strength and muscular endurance, which is a major factor in preventing cramps in trail running. By adding strength work to your training plan, you prepare your muscles for long duration effort and constantly changing terrain. Even before dehydration becomes an issue, muscle weakness is one of the main reasons cramps happen during exercise.

With the RunMotion app, you get personalized training plans based on your goals, including trail-specific strength sessions. These plans include targeted strength and mobility exercises to boost performance and reduce the risk of cramps during a trail race. With RunMotion, you follow a structured program that guides your training and gets you ready for anything you might face on race day.

Progressive training matters

Progressive training builds strength and muscular endurance step by step. By gradually increasing distance and intensity, you lower the risk of muscle overload and therefore cramps. The RunMotion app factors in your training load and the intensity of recent sessions to help avoid these pitfalls.

• Vary your intensities: Alternate long endurance runs with speed sessions to get your muscles used to different demands.
• Rest and recovery: Build rest days and recovery weeks into your plan so your muscles can repair and adapt.

Hydrate properly

Proper hydration is key to preventing cramps. Drink small amounts regularly before, during, and after training or racing to keep muscles hydrated. Mineral water provides more minerals and can be alternated with regular still water.

• Before the race: Hydrate well in the days leading up to the event by sipping water regularly.
• During the race: Drink at regular intervals, about every 15 to 20 minutes, to offset sweat losses.
• After the race: Keep drinking water to rehydrate and support muscle recovery in the days after your race.

Balance your electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for proper muscle contraction. Eat electrolyte-rich foods or use supplements and isotonic sports drinks to maintain a solid electrolyte balance, especially during long endurance events.

• Electrolyte-rich foods: Banana, orange, spinach, nuts, and seeds.
• Isotonic drinks: Use sports drinks with electrolytes to stay balanced during the race.
• Electrolyte supplements: Use tablets or electrolyte gels if you have specific needs or during long races.

Choose the right gear

The right kit can help prevent cramps and improve performance. Invest in trail running shoes that match your stride and offer reliable cushioning, wear technical clothing that wicks sweat and keeps you comfortable, and consider compression socks to support blood flow.

• Trail shoes: Pick shoes with solid cushioning and traction, designed for rugged terrain.
• Technical clothing: Choose breathable, moisture-wicking fabrics to stay dry and avoid chafing.
• Compression socks: They can improve circulation and reduce muscle fatigue, which matters in long efforts like trail races. If your calves are a weak point, they are worth testing.
• Hydration pack : A hydration pack is essential for carrying key gear like gels, soft flasks, and other important equipment. It helps you stay hydrated and gives you easy access to what you need between aid stations.

Drink pickle juice to help prevent cramps

A surprising but effective way to help prevent cramps is drinking pickle juice. The exact mechanism is still debated, but it is widely used in endurance sports like cycling and trail running, and many athletes swear by it. It contains electrolytes and acetic acid, which may help relieve and prevent cramps quickly. Plenty of runners use it for its ability to restore balance and reduce muscle cramps almost instantly.

What to do if a cramp hits during a trail race?

• Slow down and walk : As soon as you feel a cramp coming on, back off immediately and walk to reduce stress on the affected muscle. This lowers tension and helps blood flow return to the area.
• Stretch gently : Lightly stretch the cramped muscle to help it relax. For a calf cramp, lean forward with the affected leg back and heel on the ground. For quad cramps, bend the knee and bring your heel toward your glutes, holding the position.
• Drink and take electrolytes : Drink water, an electrolyte drink, or pickle juice if you have it to rehydrate and restore electrolyte balance. Always carry soft flasks or electrolyte powder packets so you can mix them with water.
• Massage the area : Gently massage the cramped muscle to improve circulation and release tension. Use your hands, or a small massage roller if you carry one in your hydration pack.
• Restart gradually : Once the cramp eases, ease back into running and stay alert for signs it may return. Alternate walking and easy running until you are ready to settle back into your normal rhythm.

Prevent trail running cramps with the RunMotion Coach strength module (PPG)

With the right preparation, you can dramatically lower your risk of cramps during a trail race or ultra. Hydrate well, manage electrolytes, follow a smart training plan, dial in your nutrition, and above all listen to your body. These strategies help you run with more confidence and comfort, even on the toughest terrain and over long distances.

For the best preparation, check out the RunMotion training plans. They are designed to help you improve progressively and get ready for the race you are targeting. On top of that, the strength module (PPG) gives you specific strengthening exercises to prepare your muscles for long efforts and the unstable terrain you will face. Balanced leg strength development, including the hamstrings, is a real advantage for preventing cramps and injuries.

L’article How to Prevent Muscle Cramps in Trail Running and Ultra Races: 6 Proven Tips est apparu en premier sur RunMotion Running Coach.

Want to improve in trail running and looking for truly effective sessions? Hill intervals are your best ally. They build stronger legs, boost your cardiovascular fitness, and sharpen your mental toughness. Here are three key hill repeat workouts to add to your trail running training plan.

The benefits of hill intervals

Before diving into the sessions, here is why hill repeats are so valuable for race prep.

Muscle strengthening is one of the biggest benefits. Running uphill puts more demand on your leg muscles, especially your quads, calves, and hamstrings. You will gain power and explosiveness, which is essential for trail climbs.

Improving endurance and speed is another major advantage. Training uphill increases your cardiovascular capacity and endurance. This helps you hold a stronger pace across mixed terrain and manage long efforts more efficiently.

Injury prevention is also a strong point of hill interval training. It strengthens stabilizing muscles and improves coordination, which reduces injury risk. Plus, uphill running is generally less impact-heavy on your joints than fast running on the flat.

Finally, do not forget the mental gains. Facing hills regularly builds serious grit. You will be better prepared for tough moments on race day, whether it is a steep climb or a wave of fatigue.

3 key sessions to improve

Session 1: Short hill sprints for power

The goal of this workout is to build power and explosiveness without taking up much time. Here is how to do it:

Find a hill with a length of around 100 to 200 meters. After a 20-minute warm-up, do 8 to 12 fast uphill reps of 25 seconds. The aim is to reach roughly the same point on every rep. Pick a landmark and manage your effort!

Walk or jog back down at an easy pace to recover for 1 minute, then start the next rep.

Pre-workout tip: Add running drills to your warm-up to lower the risk of injury.

During the workout: Focus on solid running form, with quick, dynamic strides and strong arm drive.

Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to speed up recovery and reduce soreness.

The big plus: it is easy to fit into your schedule if you have a hill nearby, since the whole session takes less than 45 minutes.

Session 2: Myocross to combine cardio and strength

Myocross means pairing strength and conditioning drills with a trail run or run workout. This fun session targets both cardiovascular fitness and muscular strength. Here is how to do it:

Choose a hill of 100 to 150 meters. After a 20-minute warm-up, do 6 to 8 uphill reps of 15 seconds at 95% of your vVO2max. Before each rep, do either 6 jumping lunges alternating sides, or 15 squats, or a 30-second wall sit.

Use the downhill to jog easy and recover.

This type of hill interval session is ideal for building muscular endurance and explosiveness at the same time. It is best reserved for experienced runners.

Pre-workout tip: Plan to rotate the S&C exercises you include.

During the workout: Keep a steady rhythm and maintain good posture throughout the effort.

Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to improve recovery and reduce soreness.

Session 3: Long hill repeats for endurance

The goal here is to train your endurance and your ability to sustain effort over time. Here is the structure:

Find a hill of 600 to 1200 meters with a 5 to 7% gradient. After a 20-minute warm-up, do 4 to 6 uphill reps of 7 minutes at about 80 to 85% of your maximum heart rate, keeping a steady climbing pace.

The goal is the same as for short hills, pick a landmark and try to hit the same point on each repetition.

Jog back down to recover, then start again once you are at the bottom.

This session is perfect for trail runners who want to improve their ability to hold a strong effort over longer distances.

Pre-workout tip: Set intermediate targets (that you can actually hit) during the rep, for example reaching a specific point on the climb before half the time is up, and be careful not to start too fast.

During the workout: Focus on steady breathing and an economical stride. The pace you use should be sustainable for about 30 to 45 minutes uphill.

Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to help your body recover and reduce soreness.

Practical tips for hill interval training

To get the most out of your hill repeat workouts, here are a few practical tips:

When choosing the gradient, go for inclines that match the terrain of your race. Keep in mind that a hill that is too steep can raise injury risk because it is much more demanding, while a hill that is too gentle will not challenge your muscles enough. It is also important to vary both the duration of your climbs and your climbing pace so your body gets used to the efforts you will need on trail race day.

Recovery is essential for progress and for making the session effective. Between reps, head back down either walking or jogging easily, your choice, to support muscular recovery.

For frequency, add one to two hill interval sessions per week to your trail running training program. Do not stack two hard sessions on back-to-back days if you want quality. Alternate with flat road running sessions and long hike-run style outings for a well-balanced plan, mixing specific work with aerobic base training.

Hill intervals are a powerful tool for any trail runner who wants to improve uphill performance. By adding these three key sessions to your training, you will build power, endurance, and mental resilience. So lace up your trail shoes, find a great climb, and start gaining vert.

Your personalized trail training plan with RunMotion Coach

Want to improve in trail running, especially on climbs? With the RunMotion Coach app, you get access to a personalized trail running training plan with a wide variety of hill interval workouts, downhill sessions, and more. Your plan adapts to your level and your goals, taking into account your availability and training terrain so you can prepare in the smartest way. If you have access to long climbs near home, remember to tick the “Mountain” terrain option in your training terrains.

Download the RunMotion Coach app now and start your plan!

Do not forget, every climb you conquer in training brings you one step closer to your goals. Train well!

L’article 3 Hill Repeat Workouts to Level Up Your Trail Running Climbing est apparu en premier sur RunMotion Running Coach.

Mountain trail running is more popular than ever. While some long-distance routes, like the Tour du Mont-Blanc or sections of GR trails, are well marked, other outings can become far more hazardous depending on the weather, the season, and your experience as a trail runner. Any consistent runner has dealt with at least one fall, or a moment that got a little sketchy. The good news is that a few key habits can seriously reduce your risk and help you train and perform with confidence in the mountains.

Know the route well and do not overestimate your abilities

Before you head onto a trail, it is essential to truly understand the itinerary. Study the route on a detailed map and use GPS apps to anticipate the main challenges, elevation gain, technical sections, terrain changes, and to keep track of your position during your trail run. You can export the GPX file to your phone and or your GPS watch.

If you are planning a long run lasting several hours but you are not fully sure you can complete it, plan backup options that let you shorten the route. Be careful though, the shortest option is sometimes also the most technical or the most dangerous.

Always check the weather forecast

Mountain weather can change fast, shifting from sunshine to thunderstorms within a couple of hours. Before you leave, check the forecast and adjust your training session accordingly.

Even if conditions look good, always pack a windproof, waterproof jacket and an extra warm layer for sudden temperature drops at higher altitude. Also bring an emergency blanket, it weighs almost nothing and can be life saving if you have to wait a long time in the mountains.

Be ready to turn back if conditions deteriorate, because safety should always come before the goal of the day.

Bring the right trail running gear

Running in the mountains requires specific equipment to handle constantly changing conditions:

• Trail running shoes with strong grip for uneven, technical terrain.
• Waterproof jacket, to protect you from bad weather.
• Trail running pack with water and an emergency blanket.
• Fully charged phone and optionally a whistle, so you can signal your presence if something goes wrong.

This gear is usually mandatory in official trail races, for a very good reason. Also make sure everything is in good condition before each run.

Nutrition: do not underestimate your needs

In the mountains, the effort is higher, especially with elevation gain. That is why solid hydration and nutrition management is essential for performance and safety. Pack energy bars, gels, or dried fruit to avoid energy crashes. Always bring a little more rather than a little less.

Depending on the duration of your run, carry enough water, especially if you are training in an area where water sources are not accessible. Electrolytes can also help replace salts lost through sweating.

Season changes: watch out for snowfields and lingering snow

The mountains shift dramatically with the seasons, and trails can become particularly slippery or dangerous. Snowfields, meaning patches of persistent snow, can be extremely slick even if they look harmless at first glance.

Be extra cautious during seasonal transitions, when the first snowfall arrives or when snow starts to melt. It is wise to carry light traction devices for snowy sections and to check route conditions before you head out. Trekking poles can also help on these tricky passages.

Stay alert

Mountain trail running can be unforgettable, but you should never underestimate the risks of this natural environment. By following these tips, you will minimize danger, even though the risk of an accident is never zero. If you are unsure, or if fatigue starts to compromise your decision making and coordination, always choose the safest option.

And if conditions are not on your side, do not hesitate to swap your planned session for a flat workout on a safe route. The mountains will still be there, and you can come back when the timing is better.

L’article Mountain Trail Running Safety: 7 Smart Tips to Avoid Trouble est apparu en premier sur RunMotion Running Coach.

Have you penciled in a trail race goal on your competition calendar this year? Want to level up your trail running and feel stronger on the climbs and more confident on the descents? Here are our best tips to improve in trail running, boost endurance performance, and train smarter for the mountains.

Hike-and-run: the secret weapon to improve in trail running

No need to sprint, the key is pacing it right. Either way, you will reach the summit. Hike-and-run is one of the best ways to progress in trail running. Think of it as the trail equivalent of an easy aerobic run on flat ground.

So what is hike-and-run? Just like the name suggests, it is a mix of hiking and running. Running uphill quickly spikes your heart rate. To keep your effort under control, you simply switch to power hiking on the climbs, just like on a hike. The goal is to build a strong aerobic base, like fundamental endurance training. On flatter sections or downhills, you can run at an easy to moderate pace.

TIP: even if you feel comfortable running uphill, walking can actually be more efficient, especially on very steep gradients.

Choose trail running shoes made for the terrain

To feel good on the trails, you need to feel good in your shoes. Unlike road running shoes, trail shoes come with aggressive lugs for better grip and traction on dirt, rocks, mud, and technical terrain. They also offer more lateral support, and some models include a rock plate or toe bumper to protect your big toe from impacts on rough trails.

Picking the right pair of trail running shoes matters when you head into the mountains. First, it reduces injury risk. Second, it helps you move faster through technical sections. With the right shoes, you can commit more on the descents, stay more relaxed, and improve faster overall.

You can use our guide d’achat sur les chaussures de trailtrail shoe buying guide.

Add strength-focused conditioning

Trail running can be tough on your leg muscles. On climbs, your calves and quads do most of the work. On descents, your quads absorb a huge amount of impact with every step as they control your body weight.

That is why you should include strength and conditioning to improve in trail running. Core work, both static and dynamic, helps stabilize your trunk and reduces the load on your legs. General strength training focused on force production helps toughen your muscles and makes you more powerful, both uphill and downhill.

Trail-specific workouts to go further

If you are training for a trail race, you will find trail-specific sessions in your RunMotion Coach trail training plan. These workouts are crucial to help you improve uphill, downhill, and on runnable flat sections.

Uphill-specific training

Here we are talking about hill sessions. There are different types of workouts to improve your uphill performance.

– Workouts to build strength and power: steeper hills, faster pace, short intervals (15 seconds to 2 minutes)
– Workouts to build endurance: less steep hills, moderate or threshold effort, longer intervals (3 minutes to 20 minutes).

Downhill-specific training

To get better on descents, the best training is simply to run the downhills fast during your trail outings. There is not really a single “perfect session”. You just need to get used to it by building it into your runs. Early in the season, even 500 m of downhill elevation on a run can leave you sore. Then your body adapts, and you can gradually handle longer runs with more elevation loss.

Always look up and plan your steps several meters ahead. On descents, the trail comes at you much faster, and if you stare at your feet the whole time you can get caught out by technical obstacles.

You can also add proprioception exercises to strengthen your ankles and knees, and to improve balance and stability.

TIP: here is a gear checklist gear checklist we recommend when you head out for a longer trail run.

• Une ceintureA running belt or hydration pack
• At least 500 ml of water
• Energy bars or fruit purees
• An emergency blanket
• A tick remover
• A waterproof jacket
• A phone

Now that you have everything you need to improve in trail running, you can start building towards your next goal. RunMotion Coach propose des plans d’entraînements adaptés et personnalisésRunMotion Coach offers tailored, personalized training plans to prepare for your next trail race. You can also find our guide des courses pour 20222022 race guide.

L’article How to Improve in Trail Running: Training, Gear, and Strength Tips est apparu en premier sur RunMotion Running Coach.

UTMB^® Mont-Blanc has become a must in the trail running world. Today, it’s one of the most fiercely contested trail events on the planet, with the very best ultra-trail athletes lining up every year. It’s also a unique moment of connection where everyone, from every background, pushes past their limits to cross under the iconic finish arch in Chamonix

Have you ever watched, or even taken part in, an Ultra-Trail du Mont-Blanc start? I can tell you, it’s absolutely electric.

Let’s break down everything you need to know about the flagship race of ultra-trail running.

The story begins in 2003 in Chamonix

Often called the race of superlatives, the event made a statement from its very first edition. More than 720 runners signed up, and only 67 finished. In no time, it became the ultimate goal for trail runners everywhere. People travel from all over the world to run this legendary loop around Mont Blanc, crossing France, Italy, and Switzerland.

The Tour du Mont-Blanc has always fascinated mountain lovers. Before UTMB^® Mont-Blanc, races already existed on this route, but the Mont Blanc tunnel accident in 1999 abruptly brought that tradition to a halt.

New landmark events, like the Fortiche in the Maurienne Valley over 120 km, began attracting a new wave of challengers.

That’s how, since 2003, Catherine Poletti and Michel Poletti, along with their team, have been organizing what many call the world summit of trail running, UTMB® Mont-Blanc.

The hype has grown year after year. Today, there are 7 races during UTMB week and UTMB® events worldwide, giving endurance athletes everywhere a shot at the experience.

The different races of UTMB® Mont-Blanc

After a few years, organizers noticed that many runners were stopping in Courmayeur and never got the chance to discover Switzerland and its breathtaking landscapes.

That’s why the CCC^® was created, to broaden what was possible for runners.

Here’s a quick recap of the different races :

• The UTMB^®: starts in Chamonix, 171 km with around 10,000 m of elevation gain, about 2,300 runners, and a maximum time of 46:30 hours (the speed record is 19:01:54, held by François d’Haene).
• The CCC^®: starts in Courmayeur, about 101 km with roughly 6,100 m of elevation gain, max 26:30 hours. Around 1,900 runners.
• The TDS^®: starts in Courmayeur, about 145 km with roughly 9,100 m of elevation gain, max 44:00 hours. Around 1,600 runners.
• The OCC^®: starts in Orsières, about 56 km with roughly 3,500 m of elevation gain, max 14:30 hours. Around 1,200 runners.
• The MCC^®: reserved for volunteers, members of the organization, partners, and residents of Valais, Aosta Valley, Savoie, and Haute-Savoie. Starts in Martigny-Combe, about 40 km with around 2,300 m of elevation gain, max 10 hours, for roughly 1,000 runners.
• The PTL^®: capped at 300 participants, this one is truly unique. It requires excellent mountain skills and includes sections that are far more technical than what you’ll find in most trail races.
• The YCC^®: dedicated to young athletes aged 14 to 22. It includes a prologue in Chamonix, then the next day a 5 to 15 km race (depending on category) in Courmayeur. Around 300 runners.

Who can enter UTMB^® Mont-Blanc?

In 2008, six years after the first edition, registration sold out in 8 minutes flat. Can you believe it? Even with a Savoyard accent. Worse than trying to get tickets for an Adele concert in 2015, except this time it’s to go run 171 km.

From that year on, qualifying for the most legendary race in ultra-trail running became much tougher.

Yep, to register you need a minimum number of points (10 for UTMB^® Mont-Blanc, 8 for the TDS^®, 6 for the CCC^®, and 4 for the OCC^®) and you also have to get selected in the lottery (drawn 8 months in advance). The fastest runners can receive a reserved entry based on their ITRA rating.

The races are open to any adult (except the YCC®), men and women, with or without a license.

How do you earn UTMB^® qualifying points?

You need to race in trail events that are listed with ITRA (the International Trail Running Association). These races let you earn between 1 and 6 points.

For example, the Festival des Templiers race gives you 4 points (78 km and 3,500 m of elevation gain). If you race it twice, you’ll have enough points to apply for the TDS^®.

You can learn more about trail rankings and the ITRA rating in this article.

Legendary winners of the Ultra-Trail du Mont-Blanc

At the start of this article, I told you how the biggest names have all taken on this mythical challenge, UTMB^® Mont-Blanc. Winners have come from every age and every background.

The most decorated champions have each won three times: Spain’s Kilian Jornet (his first win at just 20!), and France’s François d’Haene, who also holds the record at 19:01:54, plus Xavier Thevenard (first win at 25).

On the women’s side, Britain’s Elizabeth Hawker won the Ultra-Trail du Mont-Blanc five times, between the ages of 29 and 36.

France’s Nathalie Mauclair and Caroline Chaverot won in 2015 and 2016, and the French runners Vincent Delebarre and Ludovic Pommeret also have their names in the record books, winning in 2004 and 2016.

The oldest UTMB^® Mont-Blanc winner is Italy’s Marco Olmo. He took the title at 60 years old.

See, you can win at any age, you just need a little, okay a lot of training.

This race is not only physical. You need rock-solid mental strength, smart pacing, and real mountain experience to make it to the finish.

How to be ready for UTMB^® Mont-Blanc

Don’t forget that to race these events, you need excellent endurance fitness and consistent training over several years. Find more information on the ideal training for UTMB® Mont-Blanc races.

“When you’re in the mountains, what matters is not reaching the summit, it’s getting back home.”

Catherine Poletti

So if the director of UTMB^® tells you that, make sure you prepare properly before you find yourself on the start line.

It’s the best way to truly enjoy your race and have a great experience. Of course it will hurt at some point, but structured ultra-trail training will help you push back pain and fatigue, and perform better when it counts.

If it’s your dream, give yourself the tools to make it happen. See you under the finish arch in Chamonix

And this year, RunMotion Coach is the official coach of UTMB^® Mont-Blanc! So give yourself every chance to turn your dream into reality by training with the RunMotion Coach app!

L’article UTMB Mont-Blanc: The Ultimate Guide to the World’s Biggest Ultra-Trail est apparu en premier sur RunMotion Running Coach.

The CCC® is one of the flagship races of UTMB® Mont-Blanc. The course covers a good part of the second half of the UTMB®, but with specificities. If one day you dream of running the UTMB®, the CCC is a race to put on your agenda. Covering a distance of 100 kilometers and 6000 meters of positive elevation, the start from Courmayeur – Champex – Chamonix takes place in the center of Courmayeur in Italy. Find our tips for managing your CCC®.

The CCC: A long and difficult first climb from Courmayeur

The UTMB® route passes through Courmayeur and the Bertone refuge. Even though the CCC® starts from Courmayeur, the route does not go directly to Bertone.

The start from Courmayeur (around 1200m altitude) creates a unique atmosphere in the village of Courmayeur, to the sound of Vangelis’ “Conquest of Paradise” music. A first stretch of about 1km in the center of Courmayeur allows you to start on a flat surface before slowly seeing the slope rise. The route is wide at the beginning. Even when you reach the first trails, the path remains wide, on a 4×4 track.

The UTMB® climbs to the Bertone refuge on the left at km 3, while the CCC® continues on the 4×4 track until km 4.5 in the hamlet of Tsapy. You have to take advantage of these first 4.5km to find your pace. Because the single trail starts just after this hamlet. After that, it will be very difficult to overtake in the single trail up to Tête de la Tronche at km 9.

When we say to find our pace, it means neither too fast nor too slow… Indeed, it’s 1000m of positive elevation in 4.5km, like a Vertical Kilometer, with a slight respite halfway. Therefore, you should not start too slowly at the risk of getting stuck behind a group that is too slow, but also not start too fast because besides bothering the runners behind you, there is the risk of starting too fast and giving too much while there are still more than 90km to go…

The key word remains caution on this climb to Tête de la Tronche (2584m altitude)! If you have brought poles, they will be out at the beginning of the single trail. Preserve your thighs as much as possible.

The CCC: the switch from Tête de la Tronche to Val Ferret

Once you reach the top of the endless Tête de la Tronche, it’s time to switch to the Bertone refuge. You can then start running at a moderate pace again. The Bertone refuge is at km 13 of the CCC. If the weather is clear, take the time to look at the majestic Mont-Blanc in front of you, and the Grandes Jorasses!

Then there are 12km on a balcony facing Mont-Blanc, like a roller coaster, with a continuous succession of small bumps, most of which are runnable. Try to stay as relaxed as possible, do not put too much intensity on this part. You start the short but quite steep descent towards Arnouvaz at km 25.

Passing through the Grand Col Ferret

You arrive at the end of the Val Ferret, at least in its lower part. You will have to get ready to say goodbye to Italy and climb about 750m to reach the Grand Col Ferret (2537m altitude). Often windy, it will be perceived differently depending on everyone’s sensations. If you have been cautious until now, it is quite steep but regular, and it goes much faster than the Tête de la Tronche! If you have already put too much intensity, it can already strain your thighs.

You arrive at the border between Italy and Switzerland. And less than 5km as the crow flies from Mont Dolent, the France-Italy-Switzerland border.

Welcome to Switzerland

Switzerland is welcoming! Through its villages that you will encounter later, but also by offering you a first gentle and lasting descent of nearly 20km! However, be careful, it might be a trap We often tend to push hard in the descent towards La Fouly. Some runners say that from there, we can start to let go.

It’s, in my opinion, a mistake. You still need to save your thighs. Stay in basic endurance or just slightly above. Because the descent is long. Many runners give too much in this part and end up walking for a long time to recover after La Fouly, while the part from La Fouly to the foot of the Champex Lac climb is largely runnable if you haven’t made any mistakes. The few seconds gained at the beginning of the descent to La Fouly are then paid for in several minutes of walking on the flat afterward.

La Fouly is a typical village, with a very welcoming refreshment station and volunteers. The paths near the Dranse river are very pleasant and offer shade under the trees. We are approaching the climb towards Champex Lac.

The climb to Champex Lac

The climb to Champex Lac is steep but fairly short (about 400D+). It challenges your thighs after a long flat section. You will then need to shorten your steps and use your poles for the rhythm. At the top of the climb, you arrive at the magnificent Lake Champex

The first runners have already passed in the early afternoon, but for many runners, the climb is done at night. In Champex, at km53, a refreshment station is available. It is often said that the CCC truly begins now! Even though, of course, your thighs are no longer fresh.

Don’t hesitate to take a break to start fresh. You have roughly a sequence of 3 climbs and descents of 700 to 800m elevation: Bovine, Catogne, and Tête au Vent.

The sequence Bovine, Catogne, and Tête au Vent

At the start of Champex, along the lake is flat, and the part up to the foot of the Bovine climb is generally runnable.

Bovine climb

Now, you have to deal with less fresh legs and not ask too many questions. The Bovine climb has a slight flattening before a steep but fortunately not too long ascent. The descent to Trient is quite technical, so be careful with the roots if you are passing at night. You will be glad to have trained downhill running!

Catogne climb

Another refreshment station is at Trient, a small Swiss village known for its pink church. We are at km70, and the next climb is still very steep. Fortunately, the slope softens towards the end, and when you arrive at Catogne, the descent to Vallorcine allows you to go quite fast, with a narrow path at first, a wide track towards the ski lifts, and a more technical end of the descent in the forest before reaching Vallorcine.

Vallorcine is the last “complete” refreshment station. There is a little less than 20km left, and if you have good feelings, you know you will make it. If you are struggling, you will have to start cautiously, with a little over 3km on a slight incline up to Col des Montets.

The Tête au Vent – Flégère climb

At Col des Montets, you see the wall rising for the last climb! When you get there at night (generally for runners between 50th and 1000th place), there is almost a poetic aspect. You see the fireflies of runners with headlamps wandering above you. This climb is made up of blocks of stones, in the form of stairs.

The Tête au Vent climb is legendary for CCC and UTMB runners. Those who pass it at night have an even more daunting task because as you reach Tête au Vent, the trail remains very technical until Flégère, with a lot of rocks. Runners in the top 50 and those in the second half of the ranking witness a grand spectacle with a view of the entire Mont-Blanc range!

The arrival of the CCC in Chamonix

Once you reach Flégère, which provides a light refreshment, mainly liquid, you are almost there! The descent to Chamonix is done with what you have left. If you are exhausted or feel pain, you will manage as best as you can. If you feel good, you can put your last strengths into the battle on this descent! It has many hairpin turns but is rather runnable!

When you cross the Arve, all you have to do is savor the last kilometer in the streets of Chamonix. You may already be imagining the finish arch… The applause in the streets. We’ll let you discover the atmosphere at the finish and the emotion of crossing the finish line

Equipment for the CCC

For the CCC, there is a list of mandatory gear. We let you take note of this equipment. Special attention should be paid in case of difficult weather conditions (rain, snow, cold, wind). And of course, your headlamp if you will spend a significant part of the race at night.

Regarding nutrition, the refreshment stations are generally positioned every 10 to 15km, which allows you to refuel sufficiently with water. You can also bring purees, bars, or gels for extra energy between the refreshments. We recommend that you plan your nutrition strategy in advance for your ultra trail.

For me, the CCC 2021 is an unforgettable memory with magnificent landscapes, very mild weather (almost a bit hot), and a well-controlled management to finish in 15h21 (147th).

All that’s left to do is to wish you a good race! And if you read this article early enough, do not hesitate to download RunMotion Coach, the official coach of UTMB® Mont-Blanc to prepare

Image credits: UTMB® Mont-Blanc official website

L’article CCC race strategy: Tips and course breakdown est apparu en premier sur RunMotion Running Coach.

You are registered for the UTMB? And you’re wondering how to manage your effort on this extraordinary course and race? We will give you our advice to succeed in your race, whether you simply want to finish the UTMB, finish it in less than 40 hours, or even less than 30 hours. We won’t discuss the management for the champions, they already have their coach

For my part, I experienced 2 diametrically opposite experiences. The first one, a DNF in 2022 due to knee pain from km20 to Champex at km130. The second one, in 2023, floating on cloud nine by finishing the UTMB in 29h24 thanks to the experience gained. So I will try to give you the keys to succeed in the UTMB!

The UTMB start in Chamonix

The start is already a condensed emotion. The streets of Chamonix are packed to the brim. The starting gates open about 1 hour before the fateful hour. If you’re aiming for a good time, it’s best not to be late so you’re not too far back at the start. Otherwise, stay in the second half so you don’t get carried away.

The wait at the start is long, often in full sun, so make sure to wear a cap (or something to cover yourself if it rains) to not lose energy. Stay seated for as long as possible. You can arrive jogging 5 minutes but you will cool down so there’s no need to warm up extensively before.

The adrenaline rises as 6 PM approaches. There are two schools of thought: those who are overwhelmed by emotion, reminiscing about all the sacrifices in training and thinking about their loved ones. And those who try to remain focused. In any case, these memories will remain etched in your mind.

The music Conquest of Paradise by Vangelis resonates in Place du Triangle de l’Amitié at the starting area!

The UTMB is oooooon!!!

The race starts! The streets are filled with people and the encouragement is magical! Everyone can enjoy the cheers and enthusiasm of the Chamonix city. Caution!! There’s no need to start at 15km/h, there are still 171km to go, you have to consider that the first 10 kilometers are just a warm-up. We absolutely stay in fundamental endurance, with maximum ease.

The first 10 kilometers of the UTMB to Les Houches are relatively flat, so save as much energy as possible, gaining 5 minutes (30’’ per kilometer) is completely useless compared to the duration of the effort.

The climb to Col de Voza

The atmosphere on the early slopes of Col de Voza is akin to the Tour de France! Guaranteed atmosphere! Be sure to remain very easy, it’s the first climb, stretch out your legs well. It’s already worth taking out the poles to save your thighs as much as possible. Don’t listen to the supporters who tell you “go for it!”

The climb to Col de Voza is steep at times. Remain as relaxed as possible.

The descent to Saint-Gervais

Be careful with this first descent. A path descends straight down a ski slope with the steepest slopes of the UTMB! Save yourself as much as possible and stay focused to avoid immediately tearing too many muscle fibers in the first descent.

There’s a bit of variety with forest paths, but the descent to the center of Saint-Gervais is steep almost the entire way. During my first UTMB, I started to feel knee pain at the end of the descent, which handicapped me for the rest of the race.

In any case, gaining or losing 5 minutes in this descent is absolutely negligible in the duration of the race. You must absolutely not push yourself too hard.

The light is starting to fade, but most runners don’t put on their headlamp until the Saint-Gervais aid station.

From Saint-Gervais to Contamines-Montjoie

In Saint-Gervais, fill up your water bottles, you can eat a bit but don’t stay too long at the aid station. The atmosphere in the streets of Saint-Gervais is excellent and it feels good to get going again after the long descent.

The paths to Contamines are hilly and quite playful. You may feel like picking up the pace but it’s too early in the race. Stay cautious and watch out for roots as it’s the first sections of the night and there are sometimes roots.

Col du Bonhomme – Chapieux

The passage at Notre-Dame-de-la-Gorge is a last moment of effervescence, the climb up the Voie Romaine is worthy of a Tour de France climb! It’s the end of civilization before Courmayeur. It’s starting to get pitch dark. You have to consider that it’s the beginning of the night, and you have to save your strength to fight against the elements and night fatigue. The climb to Col du Bonhomme can be very windy. Still, be careful not to cover yourself too much.

The hardest part of this section is the descent to Chapieux, very steep and sometimes slippery. It’s best not to strain your thighs too much at this stage of the UTMB. When arriving at Chapieux, it’s better to eat something warm to cope with the cold night ahead.

Chapieux – Lac Combal – Courmayeur

The climb to Col de la Seigne is in two parts. A first undulating section to the Mottets refuge and then a steep climb. The peak reaches 2500m, it’s late at night, it’s often cold, and you may experience some nausea (I remember seeing runners vomit at the top). This is often where the first setbacks occur if you started too fast. Try to control your heart rate.

Once over the col, you cross into Italy. The descent is short. You quickly climb back up to the left to the limestone pyramids. It’s very technical, on protruding stones. It’s hard to accelerate on this section, even when going downhill. Above all, avoid getting injured. Arriving at Lac Combal gives a taste of Italy, with an aid station, you’ll soon be in Courmayeur.

The climb to the Mont Favre Ridge, before Courmayeur, is steep but not too long. The descent to Courmayeur, on the other hand, is very steep. Fortunately, it’s fairly short, but you’ll be glad you did a lot of strength and general physical preparation! Otherwise, you may already be in trouble…

Courmayeur: The UTMB truly begins!

Here we are, almost halfway through the UTMB! It’s the first major aid station. Most trail runners stop for 20 to 40 minutes. It’s for many the first real refueling after sunrise. Better refuel! You need to replenish your carbohydrates and hydrate well. Mentally, the new day and the halfway mark mean that the UTMB truly starts here!

Courmayeur – Refuge Bertone – Grand Col Ferret

You can leave Courmayeur slowly to digest well. You will especially need to be able to pick up the pace as soon as you reach Refuge Bertone. Indeed, the path flattens out and there are 13 km rather easy where you can save time by running up to the foot of Grand Col Ferret.

The climb to Grand Col Ferret is formidable, it’s steep, often in full sun. You need to be patient during this climb, in order to regain momentum on the descent.

La Fouly – Champex Lac

At the border between Switzerland and Italy, at Grand Col Ferret, the descent is long, almost 20 km! You mustn’t “let the horses loose”! You should run as much as possible, but while preserving your thighs because the more you run, the more time you gain. If you go 2 km/h too fast, you risk having to walk a long time to recover.

The more you can run to La Fouly, the better! The aid station at La Fouly is important, you should take it, but don’t linger too long. Runners usually prefer to refuel for a longer period at Champex-Lac. If you feel good, the section between La Fouly and Champex-Lac goes by quickly. If you’re not feeling well, you need to endure and reassess at Champex. Family and friends are allowed at the Champex aid station, it can do wonders! At this point, you start to hurt everywhere!

Champex-Lac – Vallorcine

Leaving Champex, you have to cover 4-5 kilometers before facing a tough climb before La Giète! It’s not very long but very steep. You have no choice but to move forward! Then the descent to Trient is quite steep and full of roots. Stay focused. Relax your thighs as much as possible.

Trient and its pink church are an opportunity to replenish your energy before one of the steepest climbs of the UTMB course. Like the previous one, fortunately, the climb doesn’t exceed 600m of positive elevation… The descent to Vallorcine is still quite technical. Indeed, from Champex onwards, the kilometers don’t seem to pass quickly!

Vallorcine – Chamonix

Vallorcine is the last real aid station of the UTMB (there is a light aid station at La Flégère) before reaching the long-awaited finish in Chamonix. When you’re there, only an injury will prevent you from reaching the finish line! In 2023, a variant of the UTMB course (usually passing by Tête au Vent), far from being a gift, technically challenging, had nothing to envy of the original course. Once you’ve reached La Flégère, you must manage the final descent of the UTMB.

In this descent, you see everything. Those who rush down, those who limp, those who secure the last descent, those who wander like zombies!

Here you are arriving in Chamonix! I won’t describe the UTMB finish, everyone experiences it differently. I sincerely hope you get to experience it yourself! I hope this article will help you manage your UTMB well.

There will be tough moments. It’s unavoidable in an ultra trail. But knowing the UTMB course, via this article, or through a 3-4 day UTMB reconnaissance is a big plus.

You can tell us about your adventure here, especially if you’ve prepared with RunMotion Coach, the personalized trail training application, with a very useful general physical preparation module for ultra trails!

L’article UTMB strategy: Tips and course breakdown est apparu en premier sur RunMotion Running Coach.

The Ultra-Trail du Mont-Blanc (UTMB) is now widely seen as the most prestigious trail running race in the world. Every year, the global trail elite meets in Chamonix to push the limits of human endurance. Extraordinary performances, legendary head-to-head battles, extreme conditions, UTMB is the stage for the greatest moments in trail running history.

In this article, you will find all UTMB records, the best times ever achieved, plus the athletes and UTMB legends who left their mark on the race.

With a maximum of 12,000 participants spread across all events (UTMB, CCC, TDS, OCC, PTL, MCC, YCC, ETC), everyone comes to measure themselves against the mountains. But some runners do not come just to finish, they chase the win, the podium, or a record for the history books.

UTMB records for most wins

Men: Kilian Jornet, François d’Haene, Xavier Thévenard

On the men’s side, Kilian Jornet and François d’Haene share the record for the most UTMB victories. They have both won UTMB 4 times.

Kilian Jornet in 2008, 2009, 2011 and 2022.
François d’Haene in 2012, 2014, 2017 and 2021.

Xavier Thévenard has won UTMB 3 times (2013, 2015 and 2018).

Women: Lizzy Hawker and Courtney Dauwalter

On the women’s side, Britain’s Lizzy Hawker has won UTMB 5 times (2005, 2008, 2010, 2011 and 2012), followed by Courtney Dauwalter with 3 crowns (2019, 2021 and 2023).

Fastest UTMB record: François d’Haene

Even if the route has sometimes changed slightly due to weather conditions or course choices, the distance and elevation gain remain broadly comparable from year to year.

The fastest UTMB record is held by François d’Haene, in 19h 01m 54s in 2017. Most observers agree that the 2017 edition delivered an incredible battle at the front between François d’Haene, Kilian Jornet, Xavier Thévenard and Jim Walmsley.

Oldest UTMB winner record: Marco Olmo

Italy’s Marco Olmo won UTMB twice, in 2006 and 2007. In 2007, he was 58 years old. A powerful reminder that experience matters in long-distance endurance events and mountain ultra marathons.

Youngest UTMB winner record: Kilian Jornet

And yet, the year after Marco Olmo’s win, a very young Kilian Jornet took the UTMB title at just 20 years old, in 2008. Raw drive and determination can win too.

UTMB results: men and women winners, and time gaps

Thanks to the history of these great champions and the mythical loop around Mont Blanc, UTMB has become a true trail running legend. Below you will find everyone who has written their name at the top of the flagship race results, along with the time gaps between the first man and the first woman.

Year	1st man	Men’s time	1st woman	Women’s time	Women minus men gap
2003	Dawa Sherpa (Nepal)	20h 05m 59s	Krissy Moehl (USA)	29h 38m 24s	+ 9h32
2004	Vincent Delebarre (France)	21h 06m 18s	Colette Borcard (Switzerland)	26h 08m 54s	+ 5h02
2005	Christophe Jaquerod (Switzerland)	21h 11m 07s	Lizzy Hawker (UK)	26h 53m 51s	+ 5h42
2006	Marco Olmo (Italy)	21h 06m 06s	Karine Herry (France)	25h 22m 20s	+ 4h16
2007	Marco Olmo (Italy)	21h 31m 58s	Nikki Kimball (USA)	25h 23m 45s	+ 3h51
2008	Kilian Jornet (Spain)	20h 56m 59s	Lizzy Hawker (UK)	25h 19m 41s	+ 4h22
2009	Kilian Jornet (Spain)	21h 33m 18s	Krissy Moehl (USA)	24h 56m 01s	+ 3h22
2010*	Jez Bragg (UK)	10h 30m 37s	Lizzy Hawker (UK)	11h 47m 30s	+ 1h16
2011	Kilian Jornet (Spain)	20h 36m 43s	Lizzy Hawker (UK)	25h 02m 00s	+ 4h25
2012*	François d’Haene (France)	10h 32m 36s	Lizzy Hawker (UK)	12h 32m 13s	+ 1h59
2013	Xavier Thévenard (France)	20h 34m 57s	Rory Bosio (USA)	22h 37m 26s	+ 2h02
2014	François d’Haene (France)	20h 11m 44s	Rory Bosio (USA)	23h 23m 20s	+ 3h11
2015	Xavier Thévenard (France)	21h 09m 15s	Nathalie Mauclair (France)	25h 15m 33s	+ 4h06
2016	Ludovic Pommeret (France)	22h 00m 02s	Caroline Chaverot (France)	25h 15m 40s	+ 3h15
2017	François d’Haene (France)	19h 01m 54s	Núria Picas (Spain)	25h 46m 43s	+ 6h44
2018	Xavier Thévenard (France)	20h 44m 16s	Francesca Canepa (Italy)	26h 03m 48s	+ 5h19
2019	Pau Capell (Spain)	20h 19m 07s	Courtney Dauwalter (USA)	24h 34m 26s	+ 4h15
2020	Cancelled	N/A	Cancelled	N/A	N/A
2021	François d’Haene (France)	20h 45m 59s	Courtney Dauwalter (USA)	22h 30m 54s	+ 1h44
2022	Kilian Jornet (Spain)	19h 49m 30s	Katie Schide (USA)	23h 15m 12s	+ 3h25
2023	Jim Walmsley (USA)	19h 37m 43s	Courtney Dauwalter (USA)	23h 29m 14s	+ 3h51
2024	Vincent Bouillard (France)	19h 54m 23s	Katie Schide (USA)	22h 09m 31s	+ 2h15
2025	Tom Evans (UK)	19h 18m 58s	Ruth Croft (New Zealand)	22h 56m 23s	+ 3h37

* 2010 and 2012: shortened editions, gaps are not comparable with a “classic” UTMB (170 km).

Do you want to break a record at UTMB, or simply finish it?

Do you want to beat your personal best at UTMB, or simply make it to the finish line? Here are our tips to succeed at UTMB with a personalized training plan.

L’article UTMB Records: Fastest Times, Most Wins, and Trail Running Legends est apparu en premier sur RunMotion Running Coach.

Many former road runners (but not only them!) forbid themselves to walk during trail running training or races. But what does science say? To walk or to run, that is the question! Uphill, on flat terrain, downhill, hold on to your sneakers, walk or run, we’re going to unravel all of this together in this article!

The trail runner dilemma: walk or run?

When we think of trail running, we often imagine ourselves running at full speed in nature. But the reality is that trail running is a clever mix of running and walking. And even the ultra-terrestrial Kilian Jornet says so! So, how do you know when to walk or run in trail running?

The slope, your best friend… or not!

In trail running, the slope is often the decisive factor. The steeper and more difficult it is, the slower your speed will decrease until you’re almost at a standstill. At that point, between walking or running, it’s best to opt for a brisk walk! The advantages:

• A lower heart rate
• Better oxygenation
• Less energy expenditure
• Better management

Indeed, when you run, you expend energy both horizontally to move forward and create speed, and vertically to create that little suspension momentum where you have no ground support. Whereas when you walk, you only need to exert a horizontal effort to move forward and create speed.

Once you know yourself well enough, this is one of the best ways to improve uphill. In short, by walking on steep inclines, you will preserve your strength for the rest of the course. Clever, isn’t it?

Listening to your body, your best GPS

With experience, you will learn to feel when it’s time to switch to walking mode. But in the meantime, you can rely on your heart rate. Set a high zone on your heart rate monitor and as soon as you reach it, switch to walking until the summit or a point where the slope decreases. It’s an excellent way to manage your effort and save energy, especially if you’re a beginner or tackling long distances.

Or during an ultra trail or a long flat trail like L’Ultra Marin, for example, ideally to go faster, you should run all the time because the terrain allows it. But in terms of energy cost and your muscle capabilities, it can get complex over the kilometers. Indeed, to make sure you finish your race and manage your energy as you go, you can implement strategies by alternating running and walking: for example, 10 minutes of running for 1 minute of walking.

To help you, you can use poles, especially on uphills. You will save your thigh muscles in the climbs, allowing you to maintain a good pace on flatter or even downhill sections! Even if it requires some technique, for mountain trails in particular, poles will be a real advantage for walking portions.

How to incorporate walking and running into your trail training

Now that you know that walking and running are complementary, how do you incorporate them into your trail running training?

Natural interval training

Trail running is perfect for naturally alternating between walking and running. On steep climbs, don’t hesitate to manage your effort by walking at a good pace. Use your arms by placing your hands on your thighs and pushing on them to be even more effective! Indeed, walking fast and for a long time requires training!

On flat terrain and descents, increase your stride and maintain speed according to your level. It’s an excellent way to work on your endurance and power. These outings are called hike-and-run sessions.

Active walking, your recovery ally

On days when you’re not running, why not do a session of active walking? It’s ideal for recovering while continuing to work on your endurance. Plus, it will help you burn some extra calories!

Thus, you can go for a short walk, without too much distance or positive elevation gain. The intensity of your outing should be low and should promote muscle recovery. If you’re tired, it’s an excellent way to clear your mind and still get some exercise!

The challenge of 10,000 steps per day

You’ve surely heard of the 10,000 steps per day myth. Good news: recent studies suggest that 7,000 daily steps are enough to significantly reduce the risk of mortality or to lose weight. It’s a more achievable goal that will keep you active even on days without training.

Whether it’s for your trail running training, walking or running, the important thing is to find the right balance. Listen to your body, vary your training, and most importantly, have fun! After all, trail running is above all an adventure in nature. So, ready to lace up your sneakers, whether to walk or run?

L’article Trail Running: should you walk or run uphill? est apparu en premier sur RunMotion Running Coach.

Trail Shoes

In good weather, for short runs on easy terrains, regular running shoes may be suitable. However, on technical terrain with wet or slippery ground, it’s recommended to opt for trail running shoes.

What’s the difference? Trail shoes provide better grip on uneven surfaces and enhanced lateral stability. These shoes are stiffer, providing less foot movement. Some models are reinforced on the sides to reduce wear and tear, and in the front to protect toes from impacts against rocks.

Consider looking at the shoe’s drop and weight that suit you best, ensuring the right balance between lightness and comfort according to your goals.

If you’re not familiar with a brand’s sizing or need specific advice, it’s recommended to consult a specialized store for guidance.

If you prefer to shop online, compare the weight and drop of trail shoes on this shoe comparison website.

Trail Clothing

Be prepared according to weather conditions. In summer, if it’s very hot, bring one or two technical t-shirts and possibly a light, waterproof jacket in case of rain. For rainy weather, a waterproof jacket is essential. Check for waterproofing or water pressure resistance (measured in mm of Schmerber, named after the textile engineer who invented this measurement tool). A rating of over 10,000 Schmerber indicates high waterproofing level.

In cold conditions, wear multiple technical layers. Ensure to keep the body’s extremities warm (head, hands, feet) with a hat or cap against rain, waterproof gloves, and warm socks.

For bottoms, in good weather, opt for shorts or tights (which reduce friction). Choose one with pockets if possible, for practical storage of keys, energy gels, or other items. Among breathable and lightweight technical fabrics, consider checking out the CRAFT range, which offers high-quality textiles.

In trail running, compression socks are often seen. They can relieve calf muscles on long distances and provide thermal comfort (especially in cold weather or during summer to prevent sunburn on the calves).

Hydration System

Always ensure you have enough water. You have two options for this: use bottles in a bottle holder or waist belt, or use a Camelback backpack with an integrated hydration system. Make sure to clean the bottles or water pouches well, as they can harbor bacteria if not cleaned immediately after the trail run.

The waist belt or backpack should allow you to carry drinks, food, equipment, and even hold your poles. Make sure to choose the right size.

Poles

Poles provide more power during ascents by engaging both the lower and upper body. They can relieve leg muscles over long distances. However, they do require more energy expenditure. Therefore, it’s a strategy to adopt depending on the terrain.

Consider the size, which should be slightly taller than the height of your elbow when at a 90-degree angle. Check if the poles are foldable and easy to open/close.

Find all our advice on how to choose the right trail running poles.

Mandatory Gear

Finally, check the list of mandatory gear. The requirements may vary depending on the race and its length. Some commonly required mandatory gear includes:

– Fully charged mobile phone
– Minimum water reserve
– Personal cup
– Survival blanket
– Whistle
– Waterproof jacket
– Headlamp with batteries

Check the websites of the races for specific details: UTMB, Mont Blanc Marathon, Templiers, Diagonale des Fous, MaxiRace, and more.

We wish you the best for your upcoming trail runs. Being well-equipped for long hours of effort is never regrettable. Before races, make sure to test all your gear during training.

L’article Trail Running Gear: what you really need est apparu en premier sur RunMotion Running Coach.

Looking for technical and quality trail equipment to face all weather conditions? The waterproof jacket and rain pants are essential trail gear, whether for training or competition. In races, the mandatory equipment kit always includes a waterproof trail jacket and approved rain pants. Here are two perfect models for your upcoming trails, featuring the famous RaidLight waterproof pack.

RaidLight, French pioneering trail brand

For over twenty years, RaidLight has been a reference in trail and ultra-trail equipment. Created by Benoît LAVAL, an international runner, the French brand has built its reputation on technical, eco-responsible products designed for the specific needs of trail runners.

Based in Chartreuse, RaidLight has developed a great expertise and offers textiles that meet the requirements of the most selective competitions. Based in the Alps, RaidLight partners with major races like the Grand Raid de La Réunion, where weather conditions can vary greatly (very hot during the day, very cold and humid at night).

All RaidLight waterproof equipment is designed with the MP+ membrane, an exclusive technology patented by RaidLight. This membrane is recognized by thousands of trail runners as a guarantee of quality and reliability: extreme impermeability and optimal breathability.

The Ultralight MP+ Pack: complete equipment compliant with mandatory kits

The Ultralight MP+ Pack from RaidLight includes three essential pieces: a waterproof trail jacket, trail rain pants, and gloves. It’s an ideal choice for preparing for an ultra-trail as this pack perfectly meets the expectations of race organizers in terms of the mandatory equipment kit.

Technical and ultra-light equipment

The great advantage of this pack is its lightweight and compactness. Each element is designed to be ultra-technical, light, and compact, making it easy to pack in a trail bag without sacrificing performance, while ensuring great comfort during use.

The Ultralight MP+ jacket weighs only 150 grams and can be compressed into its own pocket, an important advantage when every gram counts on an ultra. The RaidLight trail rain pants are also impressive: weighing only 88 grams, they can be packed the size of an apple, almost becoming invisible in the bag. These waterproof garments are not only compliant with regulations but also designed for runners who want to run lightly.

Schmerber: understanding technical impermeability

An essential point in choosing a waterproof trail jacket is the Schmerber value. This term refers to a fabric’s ability to resist water pressure: the higher the number, the more effective the protection. The majority of ultra-trail organizations require a jacket with a minimum of 10,000 Schmerber to validate the mandatory equipment kit.

RaidLight Waterproof Jacket: 25,000 Schmerber

The RaidLight Ultralight MP+ jacket goes even further, with an impermeability of 25,000 Schmerber. In practical terms, this means it will protect you even in heavy rain or long hours of continuous showers.

But impermeability is nothing without breathability. With a value of 50,000 MVTR, this jacket allows optimal sweat evacuation, avoiding the “k-way” effect that can be felt with less technical products. This level of performance clearly places the RaidLight jacket above the competition.

RaidLight Trail Rain Pants: 20,000 Schmerber

The trail rain pants included in the pack follow the same logic. Ultra-compact and impermeable at 20,000 Schmerber, they offer maximum security during long mountain races or training sessions in bad weather.

As part of the mandatory equipment kit, these RaidLight pants are a guarantee of compliance and peace of mind if the conditions deteriorate, and they are a significant weight savings in your trail bag compared to competing pants.

Why the RaidLight Ultralight MP+ jacket is one of the best in its category

During my field test in the mountains, I was impressed by the versatility of this waterproof trail jacket. It becomes unnoticeable due to its reduced weight, but as soon as the rain arrived, its protection was immediate. No infiltration, no internal humidity feeling thanks to its outstanding breathability.

The comfort is enhanced by an adjustable hood with a visor and a transparent window on the wrist to check your GPS watch without removing the sleeve. On a very old model from the brand, there could have been a fragility issue at this level, but the design of the new models has resolved this problem.

The shoulders are also reinforced to avoid wear from backpack friction, a detail confirming that this product is designed to last.

With its 25,000 Schmerber impermeability and extreme lightness, the RaidLight waterproof jacket establishes itself as one of the best in its category.

The test of the Ultralight MP+ 20K/20K rain pants was also very successful. They are comfortable and do not cause irritation, even on long outings, which is sometimes the case with some existing trail pants.

Conclusion: essential gear for ultra-trail running

Between compactness, lightness, and performance, the RaidLight Ultralight MP+ Pack is undoubtedly one of the best investments for a trail runner, whether to tick all the boxes of the mandatory equipment kit, stay dry when it rains in the mountains, or simply ensure optimal comfort.

The RaidLight ULTRALIGHT 3.0 MP+ Waterproof Jacket is priced at €279.99, the RaidLight Ultralight MP+ Rain Pants at €129.90, and the gloves at €44.90.

You can find the waterproof pack on the official RaidLight website for €355, which is a reduction of around €100.

You can also benefit from a 20% discount in the RunMotion private club, and even -25% if you are one of our Premium users (find it in your app).

Now, you have no more excuses not to go running in the rain

L’article Raidlight Waterproof Gear: Jacket and rain pants for Trail Running est apparu en premier sur RunMotion Running Coach.