The Rise of the Vertical Kilometer

The vertical Kilometer can be a brutal and bruising yet unbelievably rewarding event. This is how to tackle it.

Tell people you’re racing a kilometer and it may not garner much of a reaction. Tell them you’re racing a kilometer upwards and it will result in audible gasps and heads shaking in disbelief.

The vertical kilometer, also known as the VK, is an event where you’re challenged to gain 1,000m (3,280ft) of vertical gain in an exceedingly short distance as quickly as you can. Essentially, you’re running upwards — agonizingly, steeply, slowly upwards — often at gradients of 40-50%, for one to two hours.

This type of event has been around since the 1990s, but they’re now more popular than ever, with people looking for a new challenge that can test their quads, lungs, and endurance while providing stunning views, and of course, making the finish even more unforgettable.

How to tackle a vertical kilometer

If this type of race appeals to you, you must ready yourself in advance in a number of ways, both mentally and physically.

Firstly, prepare to hurt. You’ll be climbing straight upwards for 60 minutes-plus, as fast as you can. Your lungs will scream, and your legs will jellify. But if you go in expecting, even relishing this pain, you’ll have more chance of making it to the top.

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As with all races, pace yourself at the start. The excitable crowds that line the climbs like Tour de France mountain passes may see you get carried away as your adrenaline surges, but hold yourself back and you’ll thank your past self when you hit 900m of altitude and feel like you still have enough left to make it to the summit.

Some races set runners off one at a time in 15-second intervals to avoid congestion on the narrow, zig-zagging singletrack trails, others start runners in small groups. Either way, go at your own pace and try not to get caught up with targeting or overtaking others.

Poles are useful, even highly recommended on most VKs. They not only help you balance on steeper sections, but propel you upwards while saving you energy.

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Be warned though, even pro trail runners have been known to describe VKs as the toughest, most challenging and excruciatingly painful experiences of their lives… but beyond all that, of course, they’re a whole heap of fun and add some variety to your race calendar.

Five of the world’s best VKs

Broken Arrow VK, US

Taking place in Palisades, Tahoe, the Broken Arrow series of races cover 46K, 23K, 18K and 11K, as well as a VK comprising part of the weekend running celebrations.

The route upwards climbs 914m over 4.8km on a variety of trails, scree and rocks, with hard-line sections and ladders. Parts are snow-covered, and feature technical unmarked trails, making summiting all the more rewarding.

Zegama-Aizkorri VK, Spain

Taking place in Spain’s mountainous Basque region, this VK comprises almost exactly 1,000m of gain over 5km. What makes it stand out from the crowds, though, is the crowds — supporters line the race almost all the way up the climb, providing the support and push you need to propel you upwards. In terms of times, the winners will complete this race in under 45 minutes…

The Chamonix VK, France

Vertical kilometres don’t get more straight than this. Just marvel at the Strava segment.

The vertical 1,000m rises over a painfully short 3.8km, meaning the average gradient is 26.9%. Once you’re out of the famous French mountain town in the shadow of Mont Blanc, you head skywards via a series of tight switchbacks all the way to the summit. Expect the [vomit emoji] to feature heavily in your Strava post.

Lone Peak VK, US

Featuring a mammoth ascent of 1,105m, taking you 100m over the vertical kilometer for those who like to push themselves even further, this VK takes place as part of The Rut Mountain Runs in Big Sky Montana every September.

The vertical gain all occurs within 2.8 miles and, with upper sections of the route — one of which is formidably named ‘Bone Crusher Ridge’ — containing sections of scree and highly technical trails, be prepared to tackle challenging, exposed terrain, with the rewards at the peak more than worth every agonizing step.

Fully, Switzerland

One of the shortest VKs in terms of distance, Switzerland’s Fully VK rises 1,000m in just 1.9km. That means it’s steep, let’s call it near-vertical, with an average gradient of 50%, making it one of the toughest, most famous VKs in the world (it’s so steep that wearing a helmet is mandatory in case you slip).

Once completed, not only can you soak up the splendid panorama, but there’s also a lasagne party, and if you beat the current records (28:53 for men, 34:54 for women), 1,000CHF to take home, too.