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Hills and Mud - racing
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Hi,
I started running in September and have my first (flat) half marathon in March.
I've already started planning my next challenges and have chosen two multi terrain, 10 mile hilly races. Mad as this sounds I quite enjoy running hills, which is lucky as I am surrounded by them where I live!
Can anyone give me advice on best training for such races? I currently run about 3-4 times a week, one long run and at least two mid length runs (about 6 miles) usually with a hill in.
Would any cross training help or specific types of running?
Any advice gratefully recieved.
I started running in September and have my first (flat) half marathon in March.
I've already started planning my next challenges and have chosen two multi terrain, 10 mile hilly races. Mad as this sounds I quite enjoy running hills, which is lucky as I am surrounded by them where I live!
Can anyone give me advice on best training for such races? I currently run about 3-4 times a week, one long run and at least two mid length runs (about 6 miles) usually with a hill in.
Would any cross training help or specific types of running?
Any advice gratefully recieved.
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Comments
some observations.
X/C races often have several laps with short sharp hills - maybe 2 mins max to climb and maybe more gentle descents. ie you can go a bit anaerobic towards the top of the ascent
longer races often have long steady climbs interspersed with steeper bits. the downhills can be fearsome. You need to be climbing in the aerobic zone.
Races are won by those with a combination of uphill strength and downhill nerve / technique (IMHO).
So your training needs to cover technique for downhill and hill reps for x/c type courses. for longer hills I think the only option is to ensure any LSD's you do have some long hill stretches (ie 10 min minimum bottom to top). I try to do loops that have a min of 200ft climb /mile overall. i'll tell you if it works after a march hilly HM. (Hilly = ca 1500ft). Fell racers would all that flat.
there is a thread over on the Tri section callled "fell running" - ask there.
How DO people run up hills? I tend to accelerate to the top, and then let my momentum carry me down, but I've heard / read that you should take it steady to the top and then accelerate off during the descent...
Anyone have any idea which is 'right' or better??
(Sorry Bunnikins, for the small hijack...But I enjoy hills too:)
They are often as good on the ups as the more experiance off road runner but have a tendancy to pussy foot down slippery hills. Practise tearing down the side of steep rocky slippery hills, if you can get good at this you will gain so many positions with it you need to not be afraid of your feet sliding around a bit underneath you. In off road racing time is irrelevant its your position in the field that your chasing.
Cross country is not about even paced it running its about going quick where your strong and preserving your energy where you not.
I go up the hill slow, If its real steep I will walk a bit even if I dont really need to - just so I can go faster and have more energy for the downs and the flats. It always gains you more places then burning all your energy on the difficult hills.
accelerate like a bat out of hell down the hills if you want to place yourself better in off road races - gravity does most of the work for you - its almost a free bit of speed.
but if your crap at downhills obviously you need to go up them faster.
Do you think its wise for me to push the downhill more in the mud? Do many people fall on x-country descents?
Thanks for the advice.
PS Bunny Phobia why are you called that...your not really afraid of bunnies are you?
Just got to keep your concentration up, and be sensible enough to slow a bit when your legs start feeling heavy (both times I have fell its when I have been very fatigued).
Id say push downhill, but dont completely throw caution to the wind, let yourself get gradually better at it over many races.
what shoes do you where is essential if your going to work at this to. Think something like Saucany grid approaches, or walsh shoes they need grip and feel. Do this sort of running in something like Asics Kayano's and you will find yourself bouncing down hills on your backside.
What length do the races come in?? And as a good road runner, but a novice fell runner...what would a good place to start be? in terms of length and ascent?
We've discussed the pro's and con's of practising up and downhill running but in terms of strength/endurance training what cross training can I do to help and will increasing upper body strength help? I love running but find that cross training really helps my motivation.
Make sure you go for a shoe with a proper european off road heritage e.g. Walsh, Adidas Swoop/davos or NB RX Terrain. These so called trail shoes are ok on dusty trails or disused railway lines but they're not much better than road shoes on steep muddy banks.