Vert (Vertical Gain)

Total elevation gain in a race. A 100-miler might have 20,000+ feet of vert.

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Understanding Vert (Vertical Gain)

Vert (short for vertical gain) is the total elevation climbed during a race or run, measured in feet or meters. A flat road marathon has near-zero vert; a mountain ultra might have 20,000+ feet of vertical gain. Vert is the primary difficulty factor in trail running — more vert means more climbing, more quad-shredding descents, and slower overall pace.

Trail races are often defined by their vert as much as their distance. A 50K with 2,000 feet of vert is a vastly different challenge than a 50K with 10,000 feet. When choosing trail races, look at vert-per-mile: under 100 ft/mi is mild, 100–200 ft/mi is moderate, and 200+ ft/mi is a mountain race.

Training for high-vert races requires specific preparation: hill repeats, stair climbing, hiking with a weighted pack, and lots of time on trails with elevation. Your quads need to handle both the climbing load and the eccentric (braking) forces of long descents. Many trail runners hike uphills even in races — power hiking is a legitimate and efficient strategy.

Key Facts: Vert (Vertical Gain)

Key facts and insights about vert (vertical gain) that every endurance athlete should know.

Measured in feet or meters of total asce

Measured in feet or meters of total ascent during a course

A "vertical kilometer"

A "vertical kilometer" (VK) race climbs 1,000m in the shortest distance possible

UTMB

UTMB (Ultra-Trail du Mont-Blanc): 170K with 10,000m (32,800 ft) of vert

Vert-per-mile

Vert-per-mile: <100 mild, 100–200 moderate, 200+ mountain

Pro Tips: Vert (Vertical Gain)

Train on terrain similar to your goal race — flat running doesn't prepare you for vert

Power hike steep uphills to conserve energy — even elite ultra runners walk uphills

Train your quads for descents: downhill running and eccentric exercises (step-downs) are key

Trekking poles save 15–20% energy on steep climbs and are allowed in most trail races

Frequently Asked Questions About Vert (Vertical Gain)

Dramatically. A flat marathon might take you 4 hours, but a trail marathon with 6,000 feet of vert could take 6–8 hours. As a rough guide, add 1 minute per mile for every 100 feet of vert per mile beyond flat. Use previous finisher data from the race website for realistic time goals.

For races with 3,000+ feet of vert, poles are a significant advantage: they reduce leg fatigue by distributing effort to your upper body. Practice with them in training — they require technique. Some road-to-trail converts resist poles, but most experienced mountain runners use them.