How much elevation is too much for an easy run?

622ft

how hard you're working is what matters, just go by heart rate and slow down on the inclines. That's not that of an high elevation gain over 10 miles.

bekelesnuts wrote:

I have a route that is 10 miles with 650 ft of elevation. Easy pace is 8-8:30 (19 min 5k).

You’re concerned about 650ft vertical over a 10 mile run? It must be pretty flat where you live.

It all depends on what you're training for. If you're getting ready for a trail ultra in the mountains, then easy days with lots of climbing is perfect. If you're getting ready for a flat course race of some kind, hills are not bad for you on easy days just not to an extreme. But generally, train on the surface and elevation change you are going to race on. (exception being hill sprints which are good for just about any training program)

Exactly 522.4321458 feet is the limit. You went over this so you may want to see a doctor as soon as possible

it's all relative. in 10 miles I could get up to about 1700ft of climbing before it stops being a true recovery run. still easy though

Go off effort more than pace. I live in an area with no flat and that sounds about normal/lowish for where I am. Easy means easy effort, not easy pace. Don't push the uphills and watch the eccentric loading on the downhills. Easy runs are where you should ditch the watch if you can.

I will be the first here say that hills are bad for you on most easy days, especially the day after a workout. You need to be in that rhythmic, effortless, consistent low heart rate zone. Hills pull you out of this, engage fast-twitch muscle fibers, prevent muscle soreness from abating, increase your heart rate, and are just a general nuisance.

Seppo Kaitenen wrote:

I will be the first here say that hills are bad for you on most easy days, especially the day after a workout. You need to be in that rhythmic, effortless, consistent low heart rate zone. Hills pull you out of this, engage fast-twitch muscle fibers, prevent muscle soreness from abating, increase your heart rate, and are just a general nuisance.

After workouts, yes...

During base building, when you have mostly easy runs in your schedule, they absolutely necessary, in order to develop cardiovascular system properly. As during easy runs should be involved big group of muscles but with relatively low pulse in order to stretch left ventricle by blood flow from muscles, this only possible to submit at easy runs on hilly terrain.

Seppo Kaitenen wrote:

I will be the first here say that hills are bad for you on most easy days, especially the day after a workout. You need to be in that rhythmic, effortless, consistent low heart rate zone. Hills pull you out of this, engage fast-twitch muscle fibers, prevent muscle soreness from abating, increase your heart rate, and are just a general nuisance.

Not true. Running uphill is better because the impact is less you can go as slow as you want. You can always go easier on the downhills and even walk the steep downhills if you are not too OCD about the exact pace and heart rate.

Probably 120-130 feet/mile? Not completely sure because it really depends how good you are at hills. You also have to be willing to slow down on the uphills and run relaxed on the downhills.

really,?? wrote:

if you are not too OCD about the exact pace and heart rate.

Yeah, I would say most runners on this site run by pace, and are a bit obsessed with it, and avoid hills because of it. Because WHAT DOES IT ALL MEAN otherwise. Runners are stats junkies, and if the stats are affected by something external (like how elevation gain affects pace), they want to know EXACTLY how the stat is affected.

Seppo Kaitenen wrote:

I will be the first here say that hills are bad for you on most easy days, especially the day after a workout. You need to be in that rhythmic, effortless, consistent low heart rate zone. Hills pull you out of this, engage fast-twitch muscle fibers, prevent muscle soreness from abating, increase your heart rate, and are just a general nuisance.

this post is total nonsense, or this Seppo guy has never run hills regularly before.