The Swedish mountains offer a natural training arena that few other environments can match. The fresh, oxygen-rich air and varied terrain come together in a perfect combination that challenges the body in new ways. Exercising in the mountains provides not only physical benefits, but also a mental recovery that is hard to find in the stressful environment of everyday life.
In recent years, the mountains have become an increasingly popular destination for fitness enthusiasts, yoga practitioners and adventurers looking for more than just traditional exercise. The unique combination of challenging terrain, altitude and clean air creates optimal conditions for developing strength, endurance and mental focus - whether you're an elite athlete or a casual exerciser.
At Sälengodset, we understand the value of the right accommodation to maximise your mountain training experience. Our cabins and apartments are strategically located close to running trails, hiking trails and training areas, while offering amenities like saunas, jacuzzis and spacious common areas - perfect for recovering from the day's challenges in the mountains.
Discover more opportunities this spring guide to SälenFjällen from sports and competitions to relaxation and nature.
Ready to experience the power of exercise in the mountains?
Book your accommodation at Sälengodset and get the perfect base for your training experience in the mountains.
Benefits of exercise in the mountains - nature's own high-intensity programme
Exercising in the mountains offers unique benefits that you won't get at the gym or in the city. The natural variation in terrain, altitude and weather conditions creates a training experience that challenges the body in new ways and produces results that last long after you return to everyday life.
Natural height training
The mountain environment offers natural altitude training that has noticeable effects on your fitness and endurance. At higher altitudes, oxygen levels in the air decrease, forcing the body to produce more red blood cells to compensate. This adaptation improves your oxygen uptake and provides benefits that last even when you return to lower altitudes.
- Increased production of red blood cells
- Improved oxygen uptake capacity
- More efficient heart function
- Persistent fitness benefits after the stay
Varied terrain for full-body training
The varied terrain of the mountains activates muscle groups that are rarely used when training on flat surfaces. Uphills, rocky paths and technical passages provide a natural functional workout that strengthens the whole body, especially core stability, knees and ankles.
- Strengthens stabilising muscles around knees and ankles
- Develops better balance and coordination
- Activates deep trunk muscles for better posture
- Reduces the risk of injury in everyday life
Mental recovery and focus
The mountain environment offers a unique combination of physical challenge and mental recovery. The magnificent nature, silence and absence of everyday distractions create perfect conditions for mindfulness and presence during training.
- Reduced stress levels through nature holidays
- Improved sleep quality in clean mountain air
- Increasing mental endurance through natural challenges
- Improved ability to focus and concentrate
Natural interval training
The topography of the mountains creates natural intervals that effectively improve your fitness. The alternation between steep uphills and flatter sections provides the perfect combination of high-intensity training and active recovery - without the need for detailed interval planning.
- Effective fat burning through natural intervals
- Improved anaerobic capacity on uphill slopes
- Development of running technique in varied terrain
- Increasing mental resilience through natural challenges
Clean air and reduced allergens
The clean mountain air contains far fewer pollutants and allergens than city air, making exercise more effective and pleasant, especially for people with asthma or allergies. The fresh air also increases oxygen uptake and provides a natural energy boost.
- Reduced exposure to air pollutants
- Fewer allergens during pollen season
- More efficient breathing and oxygen uptake
- Faster recovery after intense workouts
Want to experience the benefits of mountain training?
Book accommodation with a sauna and jacuzzi for optimal recovery after your training sessions in the mountains.
Running races in the mountains - challenge yourself in Sweden's most beautiful terrain
The Swedish mountain range offers some of the country's most challenging and spectacular running events. Combining technical terrain with breathtaking views, they provide a running experience like no other. Plan your training trip around one of these popular mountain races: Are you planning to take part in one of the races in the seal? Read more here about events and conference in Sälen.
Mountain marathon - the ultimate challenge
Fjällmaraton has established itself as one of Sweden's most prestigious trail races with several events during the summer season. The races offer distances for all levels of ambition, from beginners to experienced ultra-trail runners.
- Date: July-August
- Distances: 10 km, 21 km, 42 km.
- Terrain: Technical mountain terrain with trails, rocky areas and open mountain heath
- Altitude metres: 800-3000 depending on distance
- Read more on Sälen mountain marathon
Fjällultra - for the truly enduring
For those looking for the ultimate endurance challenge, the mountains offer several ultra races that test the limits of what is possible. These races require solid experience and careful preparation.
- Date: May
- Distances: 12-170 km
- Terrain: Very demanding with significant differences in altitude
- Specific: Requirements for previous experience and specific equipment
- Read more about Uka Pain
Trail weekends with coaching
For those who want to combine competition with learning, there are several organised trail weekends where experienced runners share their knowledge of technique, equipment and mental training for mountain running.
- Date: May-September
- Format: Combined training, workshop and short competition
- Terrain: Adapted for different levels with a focus on technology development
- Special: Personal coaching and feedback from experienced trail runners
OCR in the mountains
Mountain obstacle courses combine running with technical obstacles and natural challenges. Prepare to get muddy, exhausted and euphoric as you take on these unique challenges.
- Date: June-August
- Distance: 8-15 km with 20-30 obstacles
- Terrain: Varied with both uphill and downhill sections
- Specific: Natural barriers combined with built structures
- Read more about OCR in Kläppen
Are you planning to participate in a mountain race?
Book accommodation with sauna and jacuzzi for optimal recovery before and after the race.
Training holidays & retreats in the mountains - combining intensity with recovery
The Swedish mountains offer the perfect setting for training holidays and retreats throughout much of the year. The calm atmosphere, fresh air and scenic surroundings create optimal conditions for focused training, personal development and deep recovery.
Organising training in the mountains
If you are an instructor, PT or yoga teacher, the mountains offer a unique opportunity to create memorable training experiences for your participants. The low season in spring and autumn gives access to fantastic facilities at favourable prices.
- Flexible facilities for indoor training in bad weather
- Spectacular outdoor environments for nature-based training
- Possibility of tailor-made packages with accommodation and activities
- Best periods: May-June and September-October
- Access to experienced local guides and instructors
The mountains as a stage for your participants
Whatever the form of exercise, the mountain environment offers the perfect setting. Here you have the opportunity to:
Yoga & Mindfulness
Calm sessions with the mountains as a backdrop create a unique experience of presence and harmony. The clean air and silence enhance the meditative experience and help participants reach deeper in their practice.
Running & Trail Training
Challenging terrain for all levels, from technical trails to wide gravel roads. Perfect for technique training, altitude adaptation and mental strength training in an inspiring environment that motivates you to take the next step.
Strength & Functional Training
Train with nature as a gym or in well-equipped indoor facilities. Use rocks, logs and terrain as natural tools, or supplement with supplied equipment for a full training programme in a unique setting.
Accommodation for the training team
At Sälengodset we offer accommodation that is perfectly suited to training groups in the mountains:
- Large cabins with room for 10-20 people
- Spacious common areas for gathering and briefings
- Fully equipped kitchens for nutritious cooking
- Accommodation with spectacular views for extra inspiration
- Flexible spaces that can be adapted for indoor training if needed
Recovery in a mountain environment
After demanding training sessions in the mountains, recovery is as important as the training itself. Our accommodation offers first-class facilities for optimal recovery:
- Private saunas for heat therapy and muscle relaxation
- Outdoor jacuzzis with mountain views for contrast bathing
- Spacious relaxation areas for stretching and relaxation
- Comfortable beds for a good night's sleep and recovery
- Access to professional masseurs and recovery experts
Do you want to organise a training trip in the mountains?
Contact us for a customised package with accommodation and facilities adapted to your group.
Training in the mountains all year round - seasonal activities
The Swedish mountain range offers unique training opportunities in all seasons. Each season has its own special charm and challenges, providing variety in your training and the opportunity to develop different skills all year round.
Spring (April-June) - wake up with the mountains
Spring in the mountains is a magical time when nature comes to life. The melting snow creates a dynamic training environment with unique challenges and opportunities:
- Combination of snow at higher altitudes and bare ground in the valleys
- Ideal for running training with natural intervals between different surfaces
- Less congestion on roads and in accommodation
- Chance to experience the spring flood and the explosive plant life
- Ideal for mental recovery after winter
Summer (June-August) - peak season for mountain training
Summer offers optimal conditions for all types of outdoor training in the mountains. The long, bright days provide maximum flexibility for your training sessions:
- Stable weather and accessible high mountain trails
- Possibility of long training sessions in the light of the midnight sun
- Perfect temperature for intense exercise without overheating
- Access to mountain lakes for natural recovery and swimming training
- Wide range of organised races and training events
Autumn (September-October) - colour explosion and brightness
Autumn in the mountains offers spectacular colours and crystal clear air, creating perfect conditions for focused training:
- Cool temperatures that are optimal for endurance training
- Fewer visitors mean more privacy and peace
- Stable soil after summer drought provides good running conditions
- Colourful landscapes that stimulate all the senses
- Perfect time for mental training and recovery
Winter (November-March) - alternative training in snowy landscapes
Winter transforms the mountains into a whole new training environment, offering unique opportunities for varied training:
- Cross-country skiing as a complete full-body workout
- Snowshoeing for strength and endurance
- Top rides with crampons for extreme cardio training
- Winter running on groomed tracks for technical development
- Cold bath and sauna for extreme recovery experiences
Adapting training to the season
To maximise your training experience in the mountains, it is important to adapt activities, equipment and expectations according to the season:
Equipment & Preparations
The right equipment is essential for a safe and effective training experience in the mountains. Each season requires specific equipment to deal with the prevailing conditions. During summer, you need to focus on hydration and sun protection, while winter training requires layering and reflective materials for visibility in the dark.
Regardless of the season, it is important to always carry extra clothing, energy-rich food and communication equipment to deal with the rapidly changing weather conditions in the mountains. Always adjust your packing according to your planned activity, weather forecast and personal experience.
Ready for seasonal training in the mountains?
Book your accommodation with Sälengodset and experience the training potential of the mountains during your favourite season.
Sälengodset for active people - your training accommodation in the mountains
At Sälengodset, we have extensive experience in welcoming training groups and active guests. Our accommodation is specifically designed to meet the needs of those who come to the mountains for training, competition and active recovery.
Fitted cabins for groups
Our cabins are perfectly suited for training groups in the mountains with everything you need for a successful stay:
- Accommodation for 10-20 people with comfortable beds for a good rest
- Large dining tables for communal meals and planning
- Fully equipped kitchens for nutritious cooking
- Plenty of storage for exercise equipment and drying facilities
- Laundry facilities for training clothes and equipment
- Strategic location with proximity to training tracks and trails
Train, recover, perform - all in one place
After a demanding workout in the mountains, your body needs optimal recovery. Our accommodation offers everything to maximise your recovery:
Warmth & Recovery in the mountains
Our saunas and jacuzzis are strategically placed to maximise recovery after exercise in the mountains. The hot sauna increases blood circulation and helps clear lactic acid from the muscles, while the cool mountain water in the jacuzzi provides a perfect contrast for muscle recovery.
Many of our cabins also have plenty of space for stretching, yoga and simple mobility training, so you can unwind properly after the day's activities in the mountains. The fresh mountain air also contributes to better sleep quality, which is crucial for optimal recovery.
Ready to book your training accommodation in the mountains?
Contact us for a personalised offer tailored to your group's specific needs.
Training for hiking - prepare your body for the challenges of the mountains
Preparing your body for a mountain hike is crucial for both safety and enjoyment. With the right training, you can reduce the risk of injury, increase your stamina and truly enjoy the mountain experience. Here's how to best prepare yourself physically for the challenges of the mountains.
Basic fitness training
Good basic fitness is the basis for all mountain activities. Focus on building endurance through regular exercise that taxes the heart and lungs:
- Start with 30-45 minute walks 3-4 times a week
- Increase gradually to longer sessions with altitude differences
- Include stair training to simulate uphill slopes
- Train with a backpack that matches the weight you plan to carry
- Supplement with cycling or swimming for a gentle cardio workout
Strength training for mountaineering
Strong leg muscles and trunk stability are essential for safe hiking in mountainous terrain. Focus on functional strength similar to the movements you will be doing in the mountains:
- Lunges in different directions to strengthen knees and improve balance
- Step-ups on bench or steps with gradually increasing height
- Squats with focus on depth and control for strong thighs
- Plank and side plank for trunk stability and back strength
- Calf exercises to prevent overloading when travelling downhill
Balance and coordination
Mountain terrain is often uneven and technically demanding. Good balance and coordination reduce the risk of twists and falls:
- Stand on one leg with eyes closed to practise proprioception
- Use balance plate or BOSU ball for progressive balance training
- Walk on line or slackline to improve dynamic balance
- Practise on uneven surfaces such as forest paths or rocky areas
- Include coordination exercises such as jumping jacks and crossing movements
Specific training for backpacking
Hiking with a pack makes special demands on your body. Prepare yourself by gradually getting your body used to the load:
- Start training with a light rucksack (2-3kg) and gradually increase the weight
- Take longer walks with a full pack the week before travelling
- Train your back and shoulders with rowing exercises and shoulder press
- Strengthen your neck with isometric exercises to counteract strain
- Practise adjusting your backpack for optimal weight distribution
Mobility and stretching
Good mobility prevents injuries and makes hiking more comfortable. Focus in particular on the areas that are most stressed during mountain hiking:
- Hip flexors and groins for better step length on uphill slopes
- Waders and Achilles tendons to prevent overloading
- Chest and shoulders to counteract forward leaning posture with backpack
- Ankle joints for increased stability on uneven surfaces
- Dynamic stretching before activity, static stretching for recovery
Training programme for hiking in the mountains
A structured training programme should start at least 8-12 weeks before your planned hike. Adapt the intensity and volume to your starting level:
| Week | Condition | Strength | Specific training |
| 1-3 | 30 min walk 3x/week | Basic strength 2x/week | Mobility exercises 3x/week |
| 4-6 | 45 min walk/light jog 3x/week | Increased load 2-3x/week | Lightweight backpack on walks |
| 7-9 | 60 min with height differences 3x/week | Functional strength 2-3x/week | Balance training + medium backpack |
| 10-12 | 90+ min in varied terrain | Maintenance force 2x/week | Longer shifts with a full pack |
Ready to test your training in a real mountain environment?
Book a training holiday with Sälengodset and hone your mountain fitness in an authentic setting.
Frequently asked questions about training in the mountains
When is the best time for training holidays in the mountains?
The best periods for training holidays in the mountains are May-June and September-October. These periods offer pleasant temperatures, fewer tourists and often stable weather. The summer months of July-August are also excellent but expect more visitors. For winter-focused training, February-April is optimal with stable snow conditions and longer days. Each season offers unique training opportunities, so choose the period according to the type of training you want to focus on.
How do I physically prepare for training in the mountains?
Prepare by gradually building core fitness with a focus on endurance and leg strength. Start 8-12 weeks before travelling with regular walking or running on hilly terrain. Include strength training for legs, core and back 2-3 times per week. Train with a backpack if you plan to hike. Balance training is important to deal with uneven terrain. Adapt your training to your planned activity - running requires more running-specific training, while hiking focuses more on endurance with load.
What equipment do I need for training in the mountains?
Basic equipment for mountain training includes: off-road shoes with good traction, moisture-wicking layered clothing, wind- and waterproof jacket, backpack with hydration system (at least 1.5L of water for day hikes), energy-rich food and snacks, first aid kit, map/GPS, sunscreen, and headlamp. For running, trail shoes and a lightweight running backpack are needed. For longer hikes, you will need a sleeping bag, sleeping mat and possibly a tent. Always adapt your equipment to the season, weather forecast and planned length of the activity.
Can I book accommodation for the whole training group?
Yes, at Sälengodset we offer several accommodation options that are particularly suitable for training groups. Our larger cabins can accommodate 20 people with comfortable beds, large common areas and fully equipped kitchens. Many cabins also have a sauna and jacuzzi for relaxation. For larger groups, we can combine several neighbouring properties. We are happy to help tailor accommodation solutions based on group size, budget and specific needs. Contact us for a personalised offer for your training group.
Is it possible to combine training with a conference in the mountains?
Absolutely! The combination of training and conference in a mountain environment is very popular and effective. We have accommodation that is perfectly adapted for this with both conference facilities and proximity to training trails. Many companies find that physical activity in a mountain environment improves creativity and team spirit during the conference. We can help plan a schedule where training sessions and conference activities complement each other optimally. Popular arrangements include morning sessions before the conference, longer activity sessions in the afternoon and recovery with sauna in the evening. Read more about conferences in Sälen. If you are also interested in combining training with experiences and adventures in the seal you can visit our experience section:
Experience training in a mountain environment
Book your accommodation at Sälengodset and get the perfect base for your training experience in the mountains.
Whether you're preparing for the Vasaloppet, organising a training trip or just want to combine a holiday with active recovery, the mountain environment is ideal for focus and energy. Stay comfortably in one of our Luxury accommodation in Sälen or Rent a holiday cottage in Sälen now to create your perfect training base.
Vary your sessions with Cross-country tracks in Sälen and challenge your fitness with hiking and cycling in the summer mountains. Afterwards, you can spa and relaxation in the mountains and perhaps a dinner with private chef as a reward.
For companies and groups we offer conferences in Sälen and inspiring corporate retreats where training and team building go hand in hand. Keep an eye on the weather in Sälen before travelling and contact us when you want to create a training adventure that combines performance, recovery and luxury in the Swedish mountains.