running on hills

lesley gilotti

So this is my first year doing IMLP and I haven't been up there yet but I hear the hills on the run can really suck the life out of you. I have some rolling hills in my area and on my normal long route but should I be doing more serious hill training in preparation?? Hill repeats??  

mgraffeo

L,

Do you run with a GPS, and download into WKO? If so, running some long runs on hilly courses can help you calibrate your RPE to your ngp in WKO (wow, that's a lot of acronyms). But only if hills are convenient to run on. Otherwise, just get the work done for the training effects, and recognize that you will be going slower up hill. Remember that there's two factors for success on race day

Fitness- follow the plans, you'll be fine

Execution - training on hills is no substitute for smart racing.

Mike

Deller

How are you with downhill running? I'll let other people comment on pacing/fitness in terms of going up hill, but I feel like the really valuable skill and opportunity for free speed is being prepared for downhills. I'm always amazed at how many people actually brake, even seem to go slower on downhills in foot races and triathlons. The key for me has been keeping my cadence up on my runs in general (94/minute) and then practicing fast leg turnover on the occasional downhill. Basically, I push myself to keep my legs moving even when I'd like to take a break on a downhill (much like the EN cycling formula of maintaining power on short downhills rather than coasting). On a looped IM running course it can be guaranteed that for every up there's a down, so it's a good skill to be on top of if you're not experienced already. I even heard a story of a pro runner actually setting up his treadmill to tilt downwards to prepare for the hills in the Boston Marathon!

Al Truscott

 Apparently, I'm a good downhill runner. I routinely fly by people on downhills, only to see them scoot ahead going back up. I think my secret is two fold:

I live at the bottom of three very steep hills (three roads out, all uphill). Thus, every run I do ends with a mile or more of downhill of 8-12%. Many opportunities for practice, on tired legs.

Years (decades, really) of weight lifting and skiing, building up my quads' ability to absorb the sudden shock of increased gravity with each step.

Landing on the toes, and thinking of tilting forward while running help to avoid the tendency to brake.

(Sorry for breaking in, but I've started lurking on the other summer IMs' forums - never know where I might learn something!)

Coach Patrick

Lesley -

You'll want to do all your long runs on rolling terrain, just to get used to it. And used to dialing in the proper effort given the hill so you don't pop. I like the LP course, and in past years, would jog up (easy) with even a bit of a walk at the top to get my HR back down again. You'll want to get good at running with baby steps, nice arm swing, forward lean, and positive thoughts. I would focus on next....telephone pole, mailbox, driveway, etc....just keep up the forward progress....
Oh, and don't FLY down the downhill either, as that will surely smoke your quads!

P

Michael Nardone

 I saw Pat And Rich 3 times on the run and many EN members on the way.This was a good motivator to keep moving.  I dont even think most folks saw thier coaches that much.  I think being tired makes the hills seem worse than they actually are.   go with the plan(s)

I too am sorry for chiming in but any tid bit i can add i believe i owe  

MikeN

pbarker

Here is a video that has helped my hill running. Caution some colourful language.

 

 

http://media.crossfit.com/cf-video/CrossFit_HillRunningTechniques.wmv

kurshing

The key moment in that video is when the instructor has the guy running in place, then simply leans him forward to actually start running. THAT is efficiency in a nutshell (at least I think so). I am going to try to right before I start my next run to get that 'feel'...then see how I can start to translate that into how I normally run.

Great video!

Spokane_Al

I agree with those who mention the downhill portion of hill running. While uphill requires technique and practice, the potential for injury is very slim. Downhills, however, can be a different matter. Running downhills wrong can result in toasted quads and turn latter parts of races into painful slogs. Running downhill is an art and a skill that should be practiced if one expects to encounter significant downhill portions during one's upcoming race(s).