From the right music on the route to dealing with extreme elevation gain: How to prepare yourself optimally for demanding runs.
Whether you are preparing for a flat road run or want to conquer the steep paths of the Alps: Successful running does not only take place in the legs. The right preparation requires an interplay of mental strength, smart pacing and the conscious handling of your body's signals. Reports from demanding events worldwide show how differently runners master these challenges.
When your legs get heavy and the next climb is ahead, your head can decide between success or dropping out. A proven means of motivating yourself in difficult phases is music. According to a report by Runners World about the SeaWheeze half marathon, runners specifically use playlists with personal memories to distract themselves from the exertion on climbs. Scientific studies by the American Psychological Association confirm this effect: Music simultaneously activates the emotion and memory centres in the brain. These emotional stimuli help to master difficult passages almost effortlessly and to keep the pace high at the crucial moment.
That a cool head and defensive pacing are the keys to success is particularly evident in extreme ultra runs. At the legendary Leadville 100 Mile in Colorado, which takes place at an altitude of over 3,000 metres, it was not the runners who stormed ahead from the start who prevailed in 2026. According to iRunFar, Adrian Macdonald won by pacing the race defensively, only taking the lead at the halfway mark and then continuously expanding it. A similar picture emerged for the women: Debutant McKendree Hickory only overtook long-time leader Ailsa MacDonald in the last 20 miles. A long, demanding race requires patience and the ability to pace your energy exactly.
Anyone who ventures onto alpine routes like the Tour du Mont Blanc (TMB) is confronted with extreme elevation gain. An expedition report from Trail Runner Magazine illustrates the dimensions: On the first stage from Chamonix to Les Contamines, around 2,130 metres of elevation gain (7,000 feet) must be tackled on the climb, followed on the second day by around 2,760 metres of elevation gain (9,065 feet) uphill over almost 48 kilometres. Such strains require targeted preparation of the muscles and joints for the extreme downhill and uphill passages. In case of health problems or uncertainties regarding the resilience of the cardiovascular system, a professional and medical assessment should always be carried out beforehand.
Your takeaway: Pace your energy patiently on long runs and use emotional music as a mental joker for difficult climbs.
This article was generated automatically with AI from the sources listed above and has not been editorially reviewed.