Runing uphill/downhill?

SolidGoaled

I mapped out a nice 3 mile route in my neighborhood, and in it, there is a big hill going up on the way out, then of course, on the way back it is downhill. It is only a small portion of the run that is uphill/downhill. The rest is flat. How will this affect my workout? Is it good to incorporate hills in your running workout? Should I run up the hill, or walk up the hill? And when I'm going back down the hill, should I run it? Sounds difficult to run downhill.

kadye

One of the best things I have added to my running is hill sprints. There is one pretty good hill on my route and I do about 5-6 hill sprints, running up as fast as I can and walking back down. It has really helped me. If I do it on a run day, I do it at the end. Usually, though, I do it once or twice a week on days I do not run.

Grimmerick

I live in Northern VA and there is no flat ground here. Uphill/downhill is good to learn how to keep your heart from bursting out of your chest when you are on different terrain. When I run uphill I do it on the balls of my feet (great for the calves) and I take smaller steps, keeps my heart rate from going up too high and just concentrate on slowing your breathing. Downhill, do whatever you like, I call that dessert.

Wimpey

If you are just starting (less than 6 months) then that hill will be good, and pleanty too.
If you can run up it, slower but without affecting the rest of your work out, yes run.
If you can't then try to run up a small section and every week or couple of weeks, try to beat your last marker.

Once you have run as much as you can and stop running your walking will be possibly at a similar HR as your running so it is still good work.

Running down it is good too as it will strenghten your quads and back etc... if it is very steep, walk the worst bits, and jog the less ripid sections. Try to maintain control but not to brake.

Once you have mastered that hill then think of starting doing 2 reps of the hill and then so on. But remember that there are not shortcuts: if you go too hard, you are likelly to get hard set backs! :-)

Best of luck

W