Hill Running
Question for Evan about hills
Posted by Chris G. on August 16, 2004 at 09:33:33:
Evan, everyone is always saying what a phenomenal hill runner you are. Unfortunately, I've never actually seen this, as you're usually about a day and a half ahead of me. Do you have any secrets as to how to improve one's hill running technique? Judson once told me to pump my arms and my legs will follow, but when I tried it, it didn't really do anything except make me look like a dork. :) I would appreciate any suggestions from you...or anyone else. Thanks!
P.S. Congrats again on your triumph in Houlton!
Chris G. my hill tips
Posted by gary on August 16, 2004 at 11:10:54:
In Reply to: Chris G., Evan is up in Danforth for the week. posted by JC on August 16, 2004 at 09:51:14:
I attack every hill like the finish line is at the top(in competition) and in training I make sure and work them all, meaning I try and keep the pace even which of course requires more effort when climbing. Shorten your stride a little too, think about a faster turn over rather than the instinct to run with longer loping strides when going up hill...similar to taking each step on a staircase as opposed to taking 3 steps at a time. tap..tap...tap right to the top. You'll get to the top faster and more efficiently,lean into the hill, run ugly when climbing, meaning mindset and form....
...My final advice is hills hurt everyone so just decide you can handle "the hurt" better than those around you. If there is a point in a race where time can be made and significant damage done hills are the place... good luck!
From a more practical point of view, do hill repeats or take 1 of your weekly runs on a hilly route and run every hill at 85- 90% effort jogging the downs and flats...hills will become your friend in no time.
Re: Question for Evan about hills
Posted by EG on August 16, 2004 at 11:57:44:
In Reply to: Question for Evan about hills posted by Chris G. on August 16, 2004 at 09:33:33:
so hill running...the big thing is repetition and getting the muscle memory of going up the hills...and definitely working through the hill and cresting to a point after the top...
to get the muscle memory...hill repeats...not necessarily super fast...but find a good hill...a couple minutes long, go up it 4-6 times...every time a little more effort...while doing this...yes it may look silly, but pump your arms as if you were pounding a hammer...also the shorter strides do help as well...
another good thing to do once in a while is...while on a run say eagle lake...once you go up a hill...after you crest it...go back down and do it again...and even on a big down hill...once you get down go up it...these little things will help, and your muscles will thank you come marathon day...judson might know of some other good hills...but 7 bridges works well for me...the eagle lake hill (going either way is good)...west street extension is good (saw bill rodgers doing repeats there once). hopefully this can help...if I can think of anything else...I will let you know...
best of luck with this...
And my two cents
Posted by Brian on August 16, 2004 at 15:29:11:
In Reply to: Chris G. my hill tips posted by gary on August 16, 2004 at 11:10:54:
I pretty much just agree with Gary and the others here, especially about gearing down with a short stride and maintaining a quick turnover. The arm thing is kind of personal, I guess. I find that, to keep a quick bouncy stride, to get a little extra lift I end up snapping my wrists up and down a bit more, kind of like the motion I'd use juggling. I'm not saying it's recommended; I'm just noting what I do.
I'll add that I do most of my "easy" runs on hills also, both up and down. While it's not the same as a real hill workout of -- say -- 90 sec. hard uphill repeats, I find it does make me stronger. And doing it on gravel as opposed to pavement greatly reduces any of the hazards of a hard workout. Easy hills even seem to work recuperatively for me when I'm babying an incipient injury.
In races, I still find that hills can be hard. But, after training, the difference is that just when I think I'm going to have to back off or risk a meltdown I'll look around and see I'm passing people. And that seems to alleviate much distress.
