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

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 TakeawaysTerrain 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 WeekPick 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.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by Tiffany6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=TiffanylwickesLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website...