At first glance, a vertical kilometre race sounds like a typo. You climb how much? In these lung-burning, leg-screaming events, runners gain 1,000 metres of elevation over a short course—usually less than 5 km. That’s an average grade of 20 per cent, with some sections tipping into near-vertical territory. Poles are encouraged. So is grim determination. But here’s the kicker: once you try it, you might just fall in love with the uphill grind.
The appeal of up
You don’t have to be a mountain goat to toe the line at a Vertical K (VK) race, but you do need a willingness to lean in—literally. Unlike longer ultras, these races offer an intense but short(ish) challenge. You can leave your fear of downhills at home, too; many VK events are uphill-only.
Vertical Ks strip running to its rawest form. No pacing strategy, no finish-line sprint. Just you, your breath, your burning quads and the summit. It’s about who can suffer the fastest uphill.
What science says about steep
Training for steep vertical races builds more than grit. Climbing activates glutes, calves, hamstrings and stabilizers, and increases aerobic capacity. It also sharpens mental focus, since you’re forced to stay engaged with every step. Studies have shown that uphill running improves lactate threshold and VO2 max, both of which benefit runners in flat and hilly races alike.
And unlike the pounding of descents, steep climbs are surprisingly kind to your body, knees in particular—assuming good form.
Where to try one
Défi des Couleurs Vertical Ascent—Held in Mont-Sainte-Anne, Québec, this race is part of the Canadian Mountain Running Championships and offers a VK-style challenge.
Golden Ultra–Held at the beautiful Kicking Horse Resort in Golden, B.C., this stage race can be done with varying distances over three days—or you have the option of signing up for the vertical climb and burning up that mountain. Runners can choose a 4.6 km race that climbs 1,063m, or a 2.9 km race with a 725 metre elevation gain.
Broken Arrow Ascent–Located in Palisades Tahoe, Calif., this iconic race covers 914 metres of vertical gain over 4.8 kilometres, making it a classic VK event.
Kilomètre Vertical de Fully in Switzerland is a staple on the VK World Circuit, boasting nearly 1,000m of gain in under two km. Yes, that’s a 50 per cent grade.
How to get started
Train smart: incorporate uphill hiking and power hiking intervals. Use poles if they’re allowed in your race—they can help with rhythm and efficiency. (If you plan on using poles in your race, make sure you train with poles!) Strengthen your posterior chain and core. And if you’re worried about speed, don’t be. VK races are about effort, not pace. Hiking is not just acceptable—it’s strategic.
