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2014-11-24 3:30 PM

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Los Angeles, California
Subject: what's a maximum incline for running
I finally made my first attempt to do a trail run up a mountain and found it next to impossible to keep my structure and balance similar to flat running. I was still doing ok on a fire road leading to the mountain (which according to garmin had an incline of about 10%) but once on the mountain (as per garmin incline of about 30-35%) I found myself leaning and not being stacked over my feet anymore. I've tried some adjustments but never found a solution to get myself back into relaxed structured position. so my question now is what's a maximum incline at which you are still running efficiently relaxing on your structure vs just muscling it up the hill. any ideas? similarly for downhill, what slope would you still be running and what would be too steep?


2014-11-24 4:02 PM
in reply to: woosh


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Subject: RE: what's a maximum incline for running

There's no rule. But pretty much, the steeper it gets, the more muscular endurance required of your legs, say, compared to a flat surface, even if running at similar effort/HR. 

 

30-35% is crazy steep if your Garmin is correct. In running, anything over 15% will probably have you close to walking unless you are able to run at the equivalent of sub 7-minute miles effort.  (I walked all the steep short hills in a hilly Oly triathlon last year, probably close to 13-15% for short stretches, and was averaging a 6:25/mile for the Oly run. And that was with no drop in HR on those hillwalking. And I consider myself good at hills!)

2014-11-24 4:43 PM
in reply to: yazmaster

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48
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Los Angeles, California
Subject: RE: what's a maximum incline for running
great, that's exactly the kind of info I was looking for. given my lack of experience running hills I just wanted to know what you can reasonably expect as a proficient runner
2014-11-24 6:14 PM
in reply to: woosh

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Subject: RE: what's a maximum incline for running

Originally posted by woosh... incline of about 30-35%)...

 

that's really steep.  ~1700 vertical feet per mile?  Trail runners, when encountering terrain that steep, are typically hiking it.

2014-11-24 6:35 PM
in reply to: morey000

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Los Angeles, California
Subject: RE: what's a maximum incline for running
that's what I ended up doing, just wanted to confirm this was actually beyond human running limits and not just my poor conditioning
2014-11-24 8:57 PM
in reply to: #5069694

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Colorado Springs, Colorado
Subject: RE: what's a maximum incline for running
People regularly run The Incline here, about 2100 vertical feet in a mile. A few have done the Inclinathon, 13 times up and down. The Pikes Peak Ascent averages about a 13% grade over the 13.32 mile course and has been done at an average pace of just over 9 minutes. So they're dealing not only with steep grades, but high elevation as well.


2014-11-25 12:53 PM
in reply to: woosh

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Portland, Oregon
Subject: RE: what's a maximum incline for running
Could you post a link to that file? Sounds like an awesome (brutal) run!
Yeah, powerhiking the steep stuff is not only necessary, but it is wise. After it gets so steep, you are simply more efficient switching off a running gait. Several races I have been struggling to keep up with someone up a hill, so instead of running...I hike. I lose very little speed, but get my breathing much better in control. Once it levels out a bit, I can make a move and pass the guy who is relatively way more winded.

As for descending, that'll come with practice. Try to keep your body perpendicular to the ground (your shoulders will be out in front of your feet). Then, you can use the same stride mechanics as you do on flat ground...just a lot faster. Once that gets too crazy, you'll have to straighten up, and then each step will be tiny bounding brakes. It hurts your efficiency, but gets you down faster than if you end up crashing.

Have fun!
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