Hill running

i'm not sure. what do you think?

Do you have any experience with hill running? I am intersted in it. I ran 2:14min over 800m uphill (5% percent steep) and I would like to know what other runners think what time I am able to run on flat. Thanks.

I also ran 500m uphill (4% steep) in: 71,0 sec;

300m uphill (4% steep) in: 39,5 sec;

200m uphill (4% steep) in: 24,9 sec.

2,5km uphill (4% steep) in: 8:47min.

If you have any experience, tell me, i am really intersted in it.

Borzakowski for example ran 5 to 6x 300m uphill (4% steep) in about 45sec.

Sebastian Coe writes in his book about Middle and long distance running that you lose about 40 sec for one kilometre if you run a hill which is 4% steep.

Thank you.

Your looking at right around (2:00) on a flat course. From the Runworks.com incline calculator this is what came up. I plugged in 4:28 mile pace at 5% incline. So a pretty decent effort uphill. Good job buddy

why not use the calculator like someone told you on the other thread where you asked this?

I did not use it, because I wanted to get some experience. i did not run it on a treadmill, and this is a treadmill calculator. I ran 1:49 on flat. I simply wanted to get any experience from other runners. How fast they run 800m uphill and on flat. OK!!

It's good to do a hill workout, but ease into them if you're doin 5x800m, don't go all out, try to get faster and faster with each one. Thats what my coach tells me.

Thanks for your advice

ludwig800m wrote:

I did not use it, because I wanted to get some experience. i did not run it on a treadmill, and this is a treadmill calculator. I ran 1:49 on flat. I simply wanted to get any experience from other runners. How fast they run 800m uphill and on flat. OK!!

Ok! Fine!!!! If that's how you really feel about it. Fine!!!!

Bob10k wrote:

ludwig800m wrote:

I did not use it, because I wanted to get some experience. i did not run it on a treadmill, and this is a treadmill calculator. I ran 1:49 on flat. I simply wanted to get any experience from other runners. How fast they run 800m uphill and on flat. OK!!

Ok! Fine!!!! If that's how you really feel about it. Fine!!!!

its not just a treadmill calculator - its a calculator for hills too, but anyway fine if that's how you feel - see if I care. Have a fine life Fagin!

i thought in this message board it is possible to get some experience about hill running. I wrote my performances down and I hoped to get the same information from other runners. No more I can not understand the problem. The treadmill calculator ist not useful because it says for the first two percent that the pace is even slower than on flat. I also said that in the book from sebastian coe about 10 seconds less for one kilometre if you run 1 % uphill. That means if you run 4 % uphill in 3.40min/km it is like 3:00min/km on flat.

Hope for nice runners, who want to shar their experiences.

You hope for nice runners on this board... where have you been. By the way that's a nice workout

ludwig800m wrote:

i thought in this message board it is possible to get some experience about hill running. I wrote my performances down and I hoped to get the same information from other runners. No more I can not understand the problem. The treadmill calculator ist not useful because it says for the first two percent that the pace is even slower than on flat. I also said that in the book from sebastian coe about 10 seconds less for one kilometre if you run 1 % uphill. That means if you run 4 % uphill in 3.40min/km it is like 3:00min/km on flat.

Hope for nice runners, who want to shar their experiences.

Treadmill conversion:

At zero incline the treadmill is easier than running on a flat surface.I takes 2 percent incline on the treadmill to equal running on a flat surface like a track.

Opinion based upon much personal experience:

Adaptations gained from uphill running are specific to uphill running.Incline running is more of a power to weight ratio than running on a track or other flat surface.Uphill running also used and develops different biomechanics than track running.

So your absolute body weight is a bigger factor when running uphill than when running on a flat surface.

Also how much of your overall running is uphill will influence how fast you can run uphill versus on the flats.

Hi,

what about you, how fast do you run?

ludwig800m wrote:

i thought in this message board it is possible to get some experience about hill running. I wrote my performances down and I hoped to get the same information from other runners. No more I can not understand the problem. The treadmill calculator ist not useful because it says for the first two percent that the pace is even slower than on flat. I also said that in the book from sebastian coe about 10 seconds less for one kilometre if you run 1 % uphill. That means if you run 4 % uphill in 3.40min/km it is like 3:00min/km on flat.

Hope for nice runners, who want to shar their experiences.

like i said before if you want to worry about getting faster times, don't feak out on the first one and be winded/sprint. Run easy for the first one and see how you feel from there on, and if you feel good about the last few go hard if you want. And try to get a little bit faster each time (you don't have to run 3:40 for the first one and then run a 3:20 by the second/third) go for a few seconds faster and build from that. If it's your first hill workout take it easier but not that much.

Our coach has us run around a corner which goes up a pretty easy hill (don't know the grade) then stay steady from the top of the hill and run the remaining 200m steady/half race pace (because that hill goes to our old football field), then we go easy down the main hill, at the bottom run hard/sprint for about 250-300m (not sure might be 200m) then jog a easy (not shuffle) from the place where we stopped running hard/sprinted to the start. We do that about 8 times and i usually average 3:15-3:30.

5%percent grade is 1 min/mile slower, so for example, if you run 530 pace at 5percent grade, that's equivalent to 4;30 pace effort on flat.

4 percent grade is 45 secs slower

3 percent grade is 30 secs slower

2 percent grade is 15 secs slower

Gang, do you think that maybe, just maybe, Ludwig is not a native speaker of English? A little slack-cutting might be called for here...

ludwig800m wrote:

Hi,

what about you, how fast do you run?

Not anywhere near 1:49 that is outstanding!

For age 51 I still move pretty fast.

Last year I ran 16:45 for 5000 on the track running 20 miles per week all uphill!

Another advantage of uphill running is less impact force.

Most running injuries are caused by impact forces.

Take offs do not hurt it is the landing that HURTS!

Yesterday,

I ran 4x 300m uphill with 5min rest in 42,7 sec.What dou think?