General Discussion Triathlon Talk » Is it better to run up steep hills? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2011-02-28 3:04 PM

Veteran
263
1001002525
Subject: Is it better to run up steep hills?
In a couple of recent 10k races there have been very long, steep hills towards the end of the race. At my level of fitness (52 mins for 10k) running up those hills absolutely kills me. It takes me a couple of minutes to recover as I'm so out of breath from the hills.

In my last race I decided to walk part of the hill as I was so exhausted. A number of people passed me but then when we got to the top of the hill they were so exhausted from running that I was able to overtake them again.

Do you believe there is ever a benefit to walking up steep hills during races?


2011-02-28 3:05 PM
in reply to: #3375997

User image

Champion
7495
50002000100100100100252525
Schwamalamadingdong!
Subject: RE: Is it better to run up steep hills?
If you're not in shape to run up the hills, yes. Otherwise, no.
2011-02-28 3:05 PM
in reply to: #3375997

User image

Champion
11989
500050001000500100100100100252525
Philly 'burbs
Subject: RE: Is it better to run up steep hills?
lengthcroft - 2011-02-28 4:04 PM

Do you believe there is ever a benefit to walking up steep hills during races?


Yes, when it prevents my death or a DNF.
2011-02-28 3:06 PM
in reply to: #3375997

User image

Member
5452
50001001001001002525
NC
Subject: RE: Is it better to run up steep hills?
lengthcroft - 2011-02-28 4:04 PM
In my last race I decided to walk part of the hill as I was so exhausted. A number of people passed me but then when we got to the top of the hill they were so exhausted from running that I was able to overtake them again.

Do you believe there is ever a benefit to walking up steep hills during races?



I would think you just described one.  If, based on your fitness level, you are faster by taking a walk break than not, it sounds like a benefit.
2011-02-28 5:55 PM
in reply to: #3375997

User image

Veteran
176
100252525
North Bay Area, CA
Subject: RE: Is it better to run up steep hills?
If you have the conditioning & techniques to run then run (yea there is a technique to help you properly run up hills). Otherwise walk so youre not "gassed" by the time you reach the top. Problem I see is just like biking. People will tend to run that heart rate thru the roof going up so they are out of breath by the time reach the top.
2011-02-28 7:43 PM
in reply to: #3376313

User image

Extreme Veteran
680
500100252525
Acworth, GA
Subject: RE: Is it better to run up steep hills?
I've done a few trail races where walking/hiking up the steep hill was faster overall than trying to run up them for the same reason stated in a previous post.  If it prevents your HR from spiking towards exhaustion, your net gain on the flats/downhills may end up being faster while the potential gain from running would be small.

However it all depends on the course.  So train hills, you will have an easier time, if walking is dictated, walk, then turn on the burners when you get to the top.


2011-02-28 8:10 PM
in reply to: #3375997

User image

Champion
7595
50002000500252525
Columbia, South Carolina
Subject: RE: Is it better to run up steep hills?
As others said, it's fitness-dependent.

What is not fitness-dependent is the fact that, all other things being equal, it is better (i.e., faster) to put out a fairly even effort (not pace, effort) over the course than to have a lot a surges in effort.*  Depending on your pace and fitness, evening out the effort on an uphill might mean that you are effectively walking the uphill.  In that case, it is best to walk.  You might also consider trying to run, but extremely slowly.

------
* Pedantic clarification:  If you are racing to beat some particular individuals -- for example if you are racing from the front and aiming to win -- then strategy could become more important than racing your overall fastest possible time.  In that case, surges, etc., can become an important ingredient in winning.  That's a different story from just finishing as quickly as possible.
2011-02-28 10:38 PM
in reply to: #3375997

User image

Master
1588
1000500252525
San Francisco
Subject: RE: Is it better to run up steep hills?
I think walking can be perfectly appropriate and you seem to have described a situation where it was advantageous to you.  I've done hilly tris and done my share of walking.  I have done plenty of hilly trail races and plenty of people walk the steep sections, myself included.  "Steep" also is relative to your fitness as others have stated.  There are often times I do what seems like a slow shuffle up a hill and I wouldn't call it "running" but it's faster than walking.
2011-02-28 11:59 PM
in reply to: #3375997

User image

Pro
4909
20002000500100100100100
Hailey, ID
Subject: RE: Is it better to run up steep hills?
It's all about power. Read the book The Triathlete's Guide To Training With Power by Dr. Skiba. Great book and helped me understand things like hills and effort on running as well as biking and swimming.

When you run up a hill you are putting out many more watts then running the same speed on a flat. Just as in cycling, when you push past your FTP (or Critical power) a ton, you will run our of juice much quicker. Check it out.

So as others said, it depends, but if you understand WHY it depends, I think it will become more clear and easier to understand what your body is doing, why and how to do it better next time.
2011-03-01 3:39 AM
in reply to: #3376000

User image

Subject: RE: Is it better to run up steep hills?
mrbbrad - 2011-03-01 5:05 AM
lengthcroft - 2011-02-28 4:04 PM

Do you believe there is ever a benefit to walking up steep hills during races?


Yes, when it prevents my death or a DNF.
Try going up backwards?
New Thread
General Discussion Triathlon Talk » Is it better to run up steep hills? Rss Feed