Hills......

BrianSharpe

Now that I've been running pretty consistently for almost 5 years it's time for me to incorporate hills into my workouts. Something I've known for a while but I've found the prospect, to put it mildly, daunting. (There's a hill at Mooney's Bay in Ottawa that I've had my eye on for a while but even the kids from the track club are staggering after a few repeats......) Earlier this week I'd made the decision that Wednesday, while my son has soccer practice, will become my hill night.

I don't think the editor's at Runner's World have esp or anything but a link to this article arrived in my in-box this morning.....

http://www.runnersworld.com/article/1,7120,s6-238-263-264-14490-0,00.html?cm_mmc=NL-Beginners-_-1003470-_-08082012-_-Get-Over-Hills

now the prospect is a little less frightening! :happy:

SteveTries

That's a good, and quick read.

I must confess I've only done one session and it was very tough - need to do more.

camrunner

Due to the location of my apartment, almost all of my runs start with a run up a hill about a quarter-mile long. I freaking hate that thing, but it's probably done me a lot of good. I've noticed lately that when I'm running on trails my hill strategy is to turn on the jets and get it over with ASAP.

I never thought I'd say this, but I almost prefer uphill to downhill at this point. Downhill seems like it's very stressful on the joints, but I guess I'll have to try what was suggested in the article.

CarsonRuns

There are two components to consider when talking about hill running. First, there is the incorporation of hills into your daily workouts. I think it's important to do 2 to 3 runs, including the long run, on a hilly circuit, This gives you the speed work in disguise benefit. You get the benefits of the speed without the wear and tear on your legs. This will make you a stronger and faster runner overall.

Then, there is the specific hill workouts. Jack Daniels plans, based on Lydiard principles, has the runner doing hill workouts only in the first phase (of a 4 phased training buildup) to develop the leg strength necessary to weather the longer and faster workouts that come in other phases. To me, this means that specific hill workouts should be done in a targeted manner, prior to increasing mileage or intensity, as the early part of race preparation.

My .02 cents.

MtnKat

I live in the mountains....the only way to avoid hills is to run on a track or on the treadmill. Man, I can power run up some hills now though in the beginning it was hard. The only flat course I have ever run on was at the local track on a speed night.

I think it's a great idea. You'll find that it will help your speed, power and stamina. Don't forget...you have master running down hill just as much as you master running up it.

Good luck on your runs!

CarsonRuns

Don't forget...you have master running down hill just as much as you master running up it.

This is a good point. I find that if I exaggerate the heel to butt part of the running motion, that I land more mid-foot like I do when running on flatter surfaces. This reduces the impact stress on the legs.

BrianSharpe

Don't forget...you have master running down hill just as much as you master running up it.

This is a good point. I find that if I exaggerate the heel to butt part of the running motion, that I land more mid-foot like I do when running on flatter surfaces. This reduces the impact stress on the legs.

Good idea!

gracieabem

Yes... something I need to start thinking about too. My current 'hill' run involves me going for an easy jog and then sprinting up a tiny hill (I truly think I live in the flattest place on earth!) and jogging back down again, repeat 6 times... go off for another easy jog, come back for another six.

I recently had to go to a different, more normal town with hills and it was really interesting going for a long run without knowing the area. Nothing I've done before really prepared me for the steady uphill gradient on the way home (why is it always on the way home lol) and nothing prepared me for the sharp steep climb on the way home either. And it's so awkward going downhill, yes.

I enjoyed it though, reminds me how much there really is to think about when planning a training schedule. My mum made a brilliant suggestion that I should try and tackle some of the hills around my sister's place when I visit there next. 'Great idea!' I said, but inside I felt cold. There are some mighty big hills around that area! I think I need to train for them somehow, before I get too carried away!

michellekicks

I live in a beautiful valley and I have to run hills. My long runs have me going down into the valley, crossing to the other side and up, traversing the mountainside and then back down and up to the other side then a traverse back home.

There's also a super steep little 100m hill I love to use for sprints - 5 or 6 x 100m - that is about 3km from my house... so a nice warm-up downhill, sprints, then back home... with the last km uphill.

I think I'm better off for the hill training. The only thing I don't do regularly is normal hill repeats.

lyttlewon

I live in the mountains and have done hill running a handful of times. There is a race here in town called Bloomsday and there is a pretty long incline at the end they call Doomsday hill. I have mildly considered trying it soon. My gym has a training program that specifically preps for it.
http://www.bloomsdayrun.org/assets/images/course_map_lg.gif

Eve23

Best of luck with your hills. I live on top of a mountain and town is at the bottom. So far I have only walked it a few times. Someday I might run it.

Karrie262

Yes... something I need to start thinking about too. My current 'hill' run involves me going for an easy jog and then sprinting up a tiny hill (I truly think I live in the flattest place on earth!) and jogging back down again, repeat 6 times... go off for another easy jog, come back for another six.

I recently had to go to a different, more normal town with hills and it was really interesting going for a long run without knowing the area. Nothing I've done before really prepared me for the steady uphill gradient on the way home (why is it always on the way home lol) and nothing prepared me for the sharp steep climb on the way home either. And it's so awkward going downhill, yes.

I enjoyed it though, reminds me how much there really is to think about when planning a training schedule. My mum made a brilliant suggestion that I should try and tackle some of the hills around my sister's place when I visit there next. 'Great idea!' I said, but inside I felt cold. There are some mighty big hills around that area! I think I need to train for them somehow, before I get too carried away!

When I lived in North Dakota (one of the flattest places I've lived in) I had to use on-ramps for hill training or turn the treadmill incline all the way up when it was freezing outside. Worse place to train for any kind of race, lol. Anyways, you can find on-ramps or maybe a pedestrian bridge (usually they have decent inclines) for hill training. One of the best ways I trained for hills was to just pick the biggest one and do it! I found that even the next time I ran that hill it was easier. And that's the way it goes...it gets easier and easier as you keep going. Good luck!