Episode 107- Why Mountain Ultra Runners Carry More Muscle (and What That Means for Your Training)

Sep 8

Episode 107 Show Notes

Road marathons create lean, wiry bodies. Mountain ultras? Think sturdy, muscular, and resilient. In this episode, I unpack why trail and mountain ultra runners often carry more muscle than road marathoners—and how you can use those principles (variety, load, time under tension) to build a stronger, more capable body.

I’m also sharing the first look at my own plan to train for a 50-mile mountain ultra, including how strength blocks, recovery, and fueling shift across the season.

Key Takeaways

Terrain is training. Steep ups recruit glutes/hamstrings; downs load quads; uneven surfaces light up hips, core, and ankles. That variety builds muscle.
More time under load = more muscle preserved. Long, lower-intensity efforts with bursts on climbs bias fat use and protect lean tissue.
Add load, not just miles. Hydration packs, poles, or a weighted vest turn endurance into strength-endurance.
Strength work is non-negotiable. Trail athletes lift to prevent injury, power climbs/descents, and keep muscle through big mileage.
Cycle your season. Early: more lifting. Mid: balanced lift/run. Late: more run, maintain strength. Recovery and fueling matter more with age and life load.

You don’t need a mountain race to benefit. Walk hills, choose uneven paths, wear a light vest, carry a kid or backpack—endurance + resistance is the winning combo.

Try This Week

Pick a walking route with two hills and take them on purpose.
Do one walk with a light pack or weight vest (start small).
Add two strength sessions (lower body + core focus) to your calendar.

Links From This Episode

Follow my ultra training journey on Instagram (highlight bubble has all the updates).
Want help blending strength, smart cardio, and nutrition? Check out my coaching links in the show notes.

Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:

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Oliveda Skincare & Makeup

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