caught up with Evans to get his top tips on training for elevation, altitude and more How to run 450 miles in 2017, the former British Army Captain has cemented himself as one of the world’s most talented ultrarunners. Last year, he won the prestigious Is it the same? No – but its really good replication, the world’s oldest 100-mile footrace which traverses the Sierra Nevada Mountains in the US state of California. The climate is a mixed bag, too, starting with cooler temperatures then roughly 5,500m of elevation over rugged, boulder-straw terrain into a 7,000m decent where temperatures can reach around 35 degrees Celsius.
It’s fair to say that the 32-year-old knows a thing or two about running in extreme environments. So, with his eyes set on winning the UTMB this summer, RW The mental health of ultrarunners.
How to train for elevation
Put the time in
First thing's first – 'running is really hard,' says Evans. 'Make it as easy for yourself as possible.
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'With trail running, you need a huge toolbox with loads of tools. The more time and effort you spend with those tools and sharpening them, on race day, the easier it is to use them.'
Practicing running uphill is perhaps one of the easiest wins – or 'low hanging fruits', as Evans calls them. 'Say I’m [running for] 20 hours at UTMB and 13 of those hours are going up, if I can improve 1% on the uphill, I can improve 1% over 13 hours.'
But, how do you go about training for elevation gain – especially if you live in a pancake-flat area with a significant lack of trails?
'Let’s say you’re training for a 100K race with 4,000m of elevation,' says Evans. 'I would try to run as close to those ratios in training. So, for every 25km run, I want to climb 1,000m.'
Hit the trails
Evans recommends doing 'the majority' of your training at some kind of incline, especially if a lot of your race will involve climbing.
Try to find some trails for your longer runs, if you can. 'So, if you live in London, you might say: "Okay, this weekend I’m going to go to Brighton to run on the South Downs – or I’m going to go to the Peak District, or to Snowdon."'
Harness the treadmill
'If you’re not lucky enough to have that access, then the treadmill is a great friend,' says Evans. 'Most treadmills will go up to a 15% incline, which means you’re climbing 150m per kilometre that you’re travelling. If [the treadmill] goes higher than that, even better.'
Evans trains on a custom treadmill that goes up to 25%. But, if you’re worried that spending time on an indoor running machine won't replicate the terrain you’ll be racing on, fear not.
'I actually find it way easier to train on the treadmill and chart my progress because there are way less uncontrollable factors,' notes Evans. 'The weather doesn't play into effect – there's no headwind or tailwind. Is it the same as running on the trails? No. But as long as you’re doing the accessory work outside on the trails, then it’s fine.'
He also recommends the stair machine as a 'really good tool to practice with for steep climbing' – or even a staircase if you don’t have access to a stair master at the gym.
Train to hike
Finally, you don’t have to spend every moment of your training plan running – especially if you’ll be walking a lot of the uphills.
'A lot of people don’t train to hike – they just train to run,' says Evans. 'When you’re running, you're using your tendons and your body's natural elasticity. Your Achilles tendon, for example, is like a spring. When you land, it stores energy and then it propels you forward. When you're hiking, there's no elastic energy, so you're having to use far more muscle power. If you've not trained for that, you're going to find it really difficult.'
How to train for altitude
With extreme elevation usually comes higher altitude. Running at these heights decreases the amount of oxygen going to your muscles and increases your risk of dehydration.
Evans says that he 'definitely feels the effects of altitude' in a race, and, like elevation, will train specifically for that.
'For a main race, if I’m going to spend time at altitude, I will go and do altitude training beforehand,' he says. Last year, Evans moved to Flagstaff, Arizona – a city that is situated more than 2,000m above sea level – for three months. At his home in Loughborough, he has 'a good altitude set up', which includes a chamber he can sleep in if he needs to.
For amateur runners, however, there are plenty of altitude centres around the UK where you can go and train – and Evans recommends getting a few sessions in.
Training for heat or cold
For Western States, Evans said that heat training 'was a vital element' of his programme. While he was lucky enough to have access to a climatic chamber in Loughborough – to simulate conditions of 35-40 degrees Celsius – he says heat training can be 'as simple as wearing more clothes when you’re training to raise your core body temperature.
'Is it the same? No – but it's really good replication.'
Whether you’re a pro or an amateur, he believes that you’ll get results if you’re prepared to invest in yourself – especially since trail running is a 'puzzle' involving several pieces.
'That’s the great thing about trail running – typically, the best hill runner won’t be the best at downhills. Or, you might be really good on the flats. Look for where you can make that 1% improvement.'
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'Why train for something that you're not going to do in the race? And why race something that you've not done in training?'
