I was recently asked for a bit of advice on how to run faster on uphills. I think that I am quite efficient when going uphill on mountains so I had a few thoughts about the subject and compiled the list below.
I cannot say the same thing about descending though. I am a rather slow descender. In most races I participated I constantly overtake when going uphill, but I am often overtaken on downhills... I can only give one advice on downhills: going fast might win you the race, but on longer term, slower downhills save your knees!
Back to uphills, here are the random advice ideas I put together:
Do it your way!
Do not listen blindly to any advice. This includes the advice below on this page!
Experiment and find out what works for you. Train running is a complex subject, there is no "one size fits all".
Do not care if you do a few things in a different way than the majority! Maybe this would give you an edge!
Weight Counts!
Every extra gram / ounce you carry with you means extra energy expenditure on uphills
For the vertical direction, the energy is simply calculated by the formula: m * g * h (mass * gravitational acceleration * height)
- To lift 1 kg for 1000 m requires roughly 10 KJ or 2.4 K Cal
- Taking into account an average running efficiency of 40%, this gives: 6 Kcal to lift 1 Kg for 1000 m.
- On a flat track the average energy expenditure for running is roughly 1 K Cal / Km
- Now let's consider two scenarios for a 75 kg runner+gear
- A 10 km slope ascending 1000m. A relatively moderate average slope of 10%.
- Energy for vertical component = 6 * 75 = 450 K Cal
- Energy for the horizontal component: 10 * 75 = 750 K Cal
- We can see that more than 30% of the energy is spent just for the vertical component.
- A 5 km slope ascending 1000m. A relatively steep average slope of 20%.
- Energy for vertical component = 6 * 75 = 450 K Cal
- Energy for the horizontal component: 5 * 75 = 375 K Cal
- In this case, more than half of the energy is spent on the vertical component.
Training on hills/mountains:
I know that I am lucky to live at the bottom of a mountain that in 10 km rises to a peak that stands 1200 meters higher. I really believe that the best way to train for faster uphills is to train on actual real hills and mountains.
So here is how I train on slopes:
- Most of my runs include uphills
- For a good uphill training consider routes with average slope of at least 10%
- For training during the week, a route that contains a sustained climb of 300-400m
- For weekend longer runs/hikes I go for higher altitude gains, over 1000m, sometimes up to 2000m of accumulated altitude gains.
- In this way it is not hard to accumulate over 10000 meters of altitude gains in one month!
- Include technical terrain on uphills
- The mix of small and high steps in rockier places makes for a great training!
- This also trains me in reading the path and finding the most efficient line going uphill.
- Step elastically, using mainly the tips of your shoes.
- Bonus: Rocky steep uphills can also be used to strengthen the ankles
- First of all. make sure that your shoes have good adherence!
- Then seek to step using the area between your feet tip and middle on the prominences in the trail (boulders, roots). This forces you to spend more effort on balancing, strengthening the muscles in the ankle area.
- Try to include high altitude training. For my area, this means terrain over 2000m to around 2500m that I mostly access during weekends.
- Read the slope
- Do not attack a steep slope without proper warming-up that raises the metabolism
- If not warmed, start slowly and gradually increase the pace
- If the slope eases for a few tens of meters, keep the pace, do not accelerate. Take advantage of the easier section for a bit of recovery before the slope goes steep again.
- For every runner, once the slope becomes steeper than a threshold, it becomes more efficient to power walk uphill rather than to run. I do not force myself to run on uphill slopes that I feel are too steep for running. On these steep slopes the speed is not much different between running and power walking. Walking also uses the muscles a bit differently giving you a bit of relief on longer runs.
Rest:
- Not every run has to include uphills.
- During the week, alternate runs with uphills and flat terrain, or with cycling or other cross-training form of exercise.
- Not every slope must be ascended as fast as possible
- Listen to your body. Avoid overtraining.
- Go fastest when you feel you are full of energy
Running Poles:
I believe that running poles are of great help when running on steep and technical terrain, both uphill and downhill.
Chose light and robust poles. They must easily sustain your weight without buckling.
They do not have to be marketed exclusively for running. Hiking/nordic walking poles can be equally fine.
For me, the ideal length is the same as for alpine skiing (around 70% of my height)
The poles increase your ascending speed even shallow slopes
On average the speed increase seems to be around 5% with some increase in energy expenditure.
Usage
- Smaller slopes: use them as for nordic-walking or cross country skiing - push alternatively on every step.
- Steeper slopes. I plant both poles slightly in front of me, every four steps.
- I do not use straps:
In this way I avoid accidents if I accidentally trip on my own pole.
I can easily change the grip to a lower position if the terrain asks for it - for example on a narrow trail through a ditch.
Easily to change the grip when not using them.
An older post I wrote about running poles:
https://mihai-munteanu.
blogspot.com/2016/05/running- poles.html
Shoes:
- Good sole, with good adherence for the type of terrain where they are used
- Vibram sole for technical mountain terrain is a good choice.
- Flexible
- Good heel support, especially on technical terrain
- Lightweight
- When training, heavier shoes might actually help...
Cross Training:
- Hiking
- Hiking on steep mountain trails is a great way to train for faster uphills
- Go for it! Keep a sustained pace on long ascents.
- Cycling
- Ideally outdoors cycling
- Include sustained climbs or fast cycling on flat terrain
- Both road or gravel/mountain-bike are fine
- Steps, stepper
- If you have no hills in your area...
- Climb one, two or three steps at a time
- Ski
- Cross country or uphill touring skiing on skins.
- Descending long slopes in powder snow and also on bumpy terrain (moguls)
- Running on steep downhills mimicking skiing: flexed knees, using muscles to dampen the shocks. Use poles as for slalom skiing.
Food:
- Nothing different from normal running, but take into account that more energy is spent than on flat terrain
- Avoid running with undigested food in your stomach
- Carbo-load the evening before long strenuous runs
- I always have a big bowl of rolled oats on my breakfast, ideally several hours before a run.
- Do not forget isotonics, salts - There is always more sweating on uphills...
- It helps to eat something sweet before a long steep ascent!
