Picos de Europa in autumn – key workouts to strengthen ankles and level up
When autumn arrives in the Picos de Europa, the landscape becomes a runner’s playground. The crisp mountain air, vibrant forests, and limestone peaks create the perfect backdrop for trail training. But beyond its beauty, this national park offers something even more valuable for trail runners: the chance to build strong ankles, improve balance, and prepare for technical mountain races across Spain (see our roundup of the 5 most impressive trail races in Spain).
Autumn brings fewer tourists and cooler conditions, which makes it an ideal season to focus on training. The combination of rocky trails, steep climbs, and long descents challenges your muscles and coordination in a way few other locations in Europe can match.
Why train in the Picos de Europa
The Picos de Europa are known for their rugged limestone formations, steep valleys, and unpredictable terrain. Unlike softer or smoother trails, these mountains demand precision with every step. This constant adaptation strengthens stabilizing muscles around the ankles, feet, and hips, reducing the risk of injury.
The elevation gain here is also relentless. Long climbs test cardiovascular endurance, while sharp descents build eccentric strength in the quads and calves. Training in such conditions prepares you for the demands of technical events in the Pyrenees like Grand Raid des Pyrénées or UTMB Val d’Aran.
Finally, the mental aspect matters. Moving across exposed ridges, narrow passes, and slippery roots requires total concentration. By learning to stay calm and confident in the Picos de Europa, you’ll carry those skills into every race.
Specific routes to train on
Not all trails are equally effective for technical training. Use these classics to practice stability, strength, and endurance — and, if they hook you, consider the local races we link:
Ruta del Cares: A dramatic gorge path with narrow, rocky sections. Ideal for balance and focus.
Sotres to Urriellu Refuge: A sustained climb over rocky terrain. Perfect for uphill intervals and power hiking.
Lagos de Covadonga loop: Rolling high‑country terrain with mixed footing. Great for combining endurance with technical drills. If this area inspires you, check the race page for Xtreme Lagos (Lagos de Covadonga).
Fuente Dé cable car to Horcados Rojos: High‑altitude, scree, and exposure — a controlled way to practice technical descents.
By rotating these routes in autumn, you’ll assemble a complete mountain skill set.
Key workouts to try
Ankle‑stability drills on rocky terrain
Pick uneven paths with loose stones or grass‑covered rocks. Run short uphill repeats using light, rapid steps and a high cadence. This strengthens ligaments and trains reactive footwork — the best defense against rolled ankles. For a race that rewards exactly this kind of precision, look at Trail Peña Cabarga in nearby Cantabria.
Power hiking with poles
Steep sections in the Picos de Europa are perfect to refine efficient hiking. Poles engage the upper body, reduce quad fatigue, and help you maintain rhythm on long climbs. The habit pays off in Pyrenean courses such as Grand Raid des Pyrénées and UTMB Val d’Aran.
Downhill control sessions
Pick a rocky descent and practice short, quick steps with hips slightly forward and soft landings. Aim for relaxed arms and scanning 2–3 steps ahead. Mastering controlled descents is crucial for races like Ultra Montaña Palentina.
Strength circuits using natural obstacles
Turn the mountain into a gym: step‑ups on boulders, single‑leg squats with tree‑trunk support, calf hops on flat rock slabs, and lateral bounds across stable stones. Outdoors strength work boosts proprioception better than machines.
Long endurance runs mixing terrain types
Plan 2–4 hour runs that string together steep climbs, runnable ridges, and technical descents. This simulates fatigue transitions found in races like Guara Somontano 102K.
Session templates (plug‑and‑run)
Rock garden repeats (45–60 min): Warm‑up 15′ → 10 × 60″ uphill on rocky trail / 60″ jog down → cool‑down 10′.
Pole‑power climb (60–90 min): 4 × 8′ uphill hike/run with poles at Zone 3, easy jog down between.
Controlled descent focus (40–60 min): Hike to top → 5 technical descents of 3–5′ each at “calm but quick” effort; walk back up.
Mixed long run (2–3 h): 30–40% climbing, 30% rolling, 30–40% technical descent; fuel as on race day.
Recovery in autumn conditions
Training on rugged terrain taxes muscles and tendons; recovery equals performance:
Cold‑water legs: Use mountain streams for 5–8 minute immersions after long runs.
Dry + warm fast: Pack a puffy and dry base layer for the descent to avoid post‑run chills and stiffness.
Sleep near the hills: Base yourself in Sotres, Poncebos, or Posada de Valdeón to reduce travel fatigue and stack quality sessions.
Debrief + notebook: Note what tripped you — slick rock, off‑camber grass, loose scree — and plan one drill next session to address it.
Nutrition that actually works
Cooler weather hides sweat loss; stay methodical:
Hydration: 500–700 ml/h on climbs with electrolytes; sip early when it’s cool.
Carb timing: Pre‑session complex carbs (oats/rice); during long work 40–60 g carbs/h; post‑run 20–30 g protein + carbs.
Learn from race scenarios: This candid write‑up on fueling mistakes and fixes at Transvulcania is gold: Post‑mortem Transvulcania – Tactical Lessons.
Extra benefits of autumn training
Cooler temps reduce heat stress and let you extend sets without overheating.
Lower trail traffic improves focus and safety on narrow, technical sections.
Stunning scenery — golden beech forests, sharp limestone ridges — keeps motivation high when workouts bite.
Final thoughts
Autumn in the Picos de Europa is more than training; it’s a technical apprenticeship. The terrain toughens ankles and feet, the climbs forge engine and legs, and the descents sharpen reflexes. Build your season here, link out to the resources above, and you’ll feel the difference when the bib goes on.
