So now onto my favorite places to practice my long hill work in front range Colorado. ![]() Successful downhill running is a mixture of skill, cadence and confidence, the later being the major issue for most people. Running down steep, non-technical terrain forces your legs to turnover more quickly which leads to greater neuromuscular adaptations translating to a quicker cadence on and off the trails. Whether on a technical trail or not, most people tend to sit back and put on the brakes on the downhills, thus overusing the quadricep muscles instead of using the downhill for the recovery it should be. Not only will you probably be faster and more efficient but power hiking uses different muscle groups which gives your body a break from the repetitive pounding of running and allows the running muscles some recovery time. So the next time you face a steep hill, you have an excuse to walk. They found that it requires the same amount of energy to climb a slope, whether running or walking. The study had seasoned mountain runners run and walk on a variety of different inclines ranging from 9-39 degrees. However, a study from the University of Colorado in Boulder has demonstrated quite the opposite and confirms what serious mountain and ultra runners have known for years: power hiking is a necessary part of both training and competition. I think for many novices, there is something about reverting to walking during a race that is akin to failure and at the very least a serious ego hit. Hiking or power hiking is a great way to train for a mountain trail race!Īs I mentioned above, this was something that was not on my radar when I first started competing in mountain trail races. ![]() Sure, you may have to settle for a slower pace but your physiology will soon catch up which will give you more power off and on the hills. However, give it some time and allow your body to adapt to the new workload. Your legs are burning, your lungs are burning and you are not yet 10 minutes in. When you first start running uphill your body is wondering what kind of cruel torture you are putting it through. This is crucial for trail runners as the most common catalyst for injury is tripping on a rock or root. Training on hills helps to strengthen your hip flexors, the muscles responsible for “picking up your feet” when running. This means you must pick up your knees and feet a little bit higher. When running up steep inclines, your body naturally must accommodate to the angle of the slope. All of these things translates to more efficient running. It is also very difficult to over-stride when running up steep hills you are forced to take short, quick steps and keep your feet underneath your body. For example, it is almost impossible to heal strike, the slope forces you to land closer to midfoot. Running uphill helps to correct a myriad of biomechanical issues. Sure, running (or power hiking) on a road uphill for an hour or more at a time may not sound like your idea of a good time but it does present a plethora of additional benefits that will transcend beyond your ability to conquer steep grades.įirst, let me share just a few of these benefits and then recommend some great places to try these workouts out on your own in the front range! ![]() So my recommendation for anyone planning on attempting their first shot at a race like Leadville, the Pikes Peak Ascent or Imogene Pass this year is to train on a lot of long steep roads to mimic the course as much as possible. The downhill section was much more demanding than the up and I was sure glad I did many long downhill repeat training sessions! Since then, I’ve completed many courses with long ascents including the famed Imogene Pass Run which entails a 7 mile climb up and over a 13,000 foot pass and then 10 miles back down into the town of Telluride, CO. On the course I was passed time and again by people hiking up the mountain while I was running at a snails pace and when I finally gave in and decided to join the masses I found myself instantly out of breath and experiencing muscle fatigue in new places, back to running! “Why hike when I could run?”, I wrongly assessed. I had done a ton of trail running to train but very little power hiking. However, I distinctly remember my greatest weaknesses on the course: my power hiking skills and ability to run long, sustained climbs. I had been trail running for over 10 years at that point, fit in all my long runs and did several 14ers for high altitude training. When race day arrived I thought I was prepared. With the starting line at over 10,000 feet, course elevation gain total over 7500 feet (including a 13er summit) and loose, rocky terrain I had my work cut out for me. Unlike most people who pick an “easy”, flat road course, I decided to go the opposite direction and chose one of the toughest ones in the country: The Leadville Trail marathon. Back in 2010 I decided to run my first marathon.
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