Hills don't matter. Prove me wrong.

Okay, Eliud.

Henry Rono

Should have done more hills:

https://youtu.be/wTtH7UeQdFA

I agree with you.

femurboy69 wrote:

Weekly elevation gain doesn't matter for running fast at any distance marathon and under. Hill sprints or hill reps are different but I dont even think they are necessary if supplemented correctly.

You left out something very important: The course you're training to run on.

If you're planning for a road or trail race that's hilly, absofrickinlutely hills matter. If you're training for a pancake-flat road or track race, you can certainly get away without doing lots of hills.

If you are going to race on hills, Road or XC, train on hills.

Wimp

Africans have no idea what vert is. It’s only the silly Americans and Europeans on Strava who are obsessed with vert.

What if you trained on a hill sideways?

A track race is always turn left, turn left. On the turns you are leaning left, so the ground is like a sideways hill sloping downward from left to right.

I have just invented counterclockwise hill reps.

femurboy69 wrote:

Weekly elevation gain doesn't matter for running fast at any distance marathon and under. Hill sprints or hill reps are different but I dont even think they are necessary if supplemented correctly.

There is little evidence that long slower hill running gives improvements to flat running. There is evidence that sprints and short hill-work is good. I have only found one reference that found hilly running in general gave something:

"In a study by Dr. Bengt Saltin at the University of Copenhagen, it was proven that runners that used hill workouts as a form of training had higher levels of aerobic enzymes in their quadriceps muscles. In other words, your muscles can work at a higher intensity for a longer period of time without feeling fatigued thanks to these enzymes" (1)

IF the quads must do that extra work or can do that extra work to run faster, then hill running is good, but on flat running, I do not feel that the quads especially needs to do that extra work. In hilly terrain, yes, absolutely

On the other side, experience is that training also on hilly routes are good for different reasons and runners adding hilly terrain seems to improve on flat. It is of course hard to pinpoint what kind of hills, intensity, and so on. We do not know specifically

(1):

femurboy69 wrote:

Weekly elevation gain doesn't matter for running fast at any distance marathon and under. Hill sprints or hill reps are different but I dont even think they are necessary if supplemented correctly.

Hill work isn`t a must in training. I agree. What`s a must is maxVO2 , LT and aerobic easy runs.

It all comes down to be an individual pace thing to run personal bests.

Except if you want to run well on a hilly xc course. Example Aarhus world xc if you weren't prepared for the hills through training you didn't run well. Look at the Americans who all but Bruce placed behind a 16 min 5k runner from Australia. I believe you are wrong about the benefits of hills in training.

SUPERIOR COACH JS wrote:

femurboy69 wrote:

Weekly elevation gain doesn't matter for running fast at any distance marathon and under. Hill sprints or hill reps are different but I dont even think they are necessary if supplemented correctly.

Hill work isn`t a must in training. I agree. What`s a must is maxVO2 , LT and aerobic easy runs.

It all comes down to be an individual pace thing to run personal bests.

You should be forbidden to give advice on hill training.

You coached an athlete to run CIM and he blew up because you, despite all the warnings, refused to prepare him for the hills he encountered.

And you refused to prescribe hill training to your athlete who was going to run in the National Mountain Running Championships!

That is called coaching incompetence.

coahc wrote:

Except if you want to run well on a hilly xc course. Example Aarhus world xc if you weren't prepared for the hills through training you didn't run well. Look at the Americans who all but Bruce placed behind a 16 min 5k runner from Australia. I believe you are wrong about the benefits of hills in training.

+1

He is.

coahc wrote:

Except if you want to run well on a hilly xc course. Example Aarhus world xc if you weren't prepared for the hills through training you didn't run well. Look at the Americans who all but Bruce placed behind a 16 min 5k runner from Australia. I believe you are wrong about the benefits of hills in training.

But that`s correct coahc! You only need them to prepare before a course that has a demand for them. :)

Oh but let me tell you about the famous hill sessions of Abdi Bile 9 months before he won the world 1500m champs in 1987. Haha all those who are anyone has hills in their program.

jakobbb wrote:

Should have done more hills:

https://youtu.be/wTtH7UeQdFA

He does 20x200 hills every saturday, but Stoltzen is 910m and 36% elevation. That is kindof very specialized hill training needed... the record is 7.46

SUPERIOR COACH JS wrote:

coahc wrote:

Except if you want to run well on a hilly xc course. Example Aarhus world xc if you weren't prepared for the hills through training you didn't run well. Look at the Americans who all but Bruce placed behind a 16 min 5k runner from Australia. I believe you are wrong about the benefits of hills in training.

But that`s correct coahc! You only need them to prepare before a course that has a demand for them. :)

Idiot:

You coached an athlete to run CIM and he blew up because you, despite all the warnings, refused to prepare him for the hills he encountered.

And you refused to prescribe hill training to your athlete who was going to run in the National Mountain Running Championships!

That is called coaching incompetence.

coahc wrote:

Haha all those who are anyone has hills in their program.

Not in the form of regularly hill reps! LoL