The Running Thread - 2016

[Mimsy Borogove]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

South Florida doesn't really have hills, but living near the coast, we do have causeways to/from the barrier island. The one I most frequently use either as "hill" repeats (45 seconds x 8) or just running up and over and back is about 0.75 mile long and a peak elevation of 100 feet. I'm not sure how that translates to slope (head cold and math do not get along well), but it feels pretty steep! Where I grew up in southern Wisconsin is very hilly (the glacier that flattened most of the Midwest missed a section of southwestern WI) and my parents live on top of a giant hill, so when I'm there visiting them, I take advantage of the natural hilliness. As an aside, I train in Florida humidity (someone mentioned training in humidity helped with hill endurance?) and last summer when I went back to WI and ran my very hilly hometown, my pace was actually faster than in FL despite the hills and I didn't feel like I was pushing it.

 

[rteetz]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

We really don't have hills in my area. I can't say I've ever really trained for hills either. The Disney races aren't very hilly anyways. If I was running a race that was I would train for it.

 

[gjramsey]

ATTQOTD: My usually routes are pancake flat (Houston area). If I have an elevation gain of more than 3 feet, it is unusual. For hill work, there is a man made soap box derby hill that we will drive out to and do repeats on, but only about 4 weeks worth in the plan I followed last year, and that was early in the plan. After my Ragnar runs, my quads were screaming at me for a couple of days, and showed that more hill work was needed

 

[Dis5150]

Have you done the Little Rock Marathon? My parents are in Hot Springs, so it's on my bucket list. I really want that giant medal. I hear the hills are brutal on that course though.

I just did the Half this year for the first time. I don't know how the second half of the marathon is as we all run together then split at mile 13. But the last couple of miles were all on a steady incline! I did not know this until I got to that part of the course and people started talking about it! I thought Little Rock was flat! I live in Arkadelphia! The Marathon medal is huge! The half is half the size of the full so it isn't too shabby either! It's probably double the size (and weight) of my Princess medal! I am planning on doing the full next year.

 

[Barca33Runner]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

My regular loop around my neighborhood has some nice hills, particularly for as flat as the area I live in tends to be. I do a lot of treadmill running as well and I use a constant 3% incline on the treadmill to help make sure my treadmill runs are at least as hard as a flat outdoor run of similar distance. I'm not sure if I'm successful in that goal, but my 5K's tend to be quicker outdoors than I am expecting and faster than I can run 5K on my treadmill. Hopefully that means I am actually accomplishing something with this semi-arbitrary setting.

 

[surfde22]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

My area isn't overly hilly but does have some decent hills. I don't go out of my way to avoid them, but I also haven't done specific hill training either. Once my base is a little more set and I start training for longer distances I will start incorporating hill workouts.

 

[croach]

Plenty of hills where I live and I don't go out of my way to avoid them but until recently I didn't have anything in my plan specifically for them. Trying to incorporate some repeats into my training now. Good gains to be made from running hills and it's always kind of fun to pass people on hills during races.

 

[BuckeyeBama]

Hills are not my friends! Last year I hurt my Achilles running them and now it's my knee! I stopped running by my house partly because of the hills and tend to run where it is flat. I know I need to run them for endurance but I don't know what to do to not hurt myself?? Any suggestions? Anyone?

These two injuries are typical for folks getting into hill running - the Achilles injury from running up the hills, and the knee issues from running down. A few ideas to help:

Achilles - This problem occurs because you land farther forward on your foot, and the ground falls away at the heel. You are using different muscles and really extending the calf/Achilles with every stride. It gets even worse if you lean forward going up the hill, so don't. Run straight up, focusing on keeping your hips forward. Exercise that helps - stand on the edge of a step and lower yourself slowly, essentially exerting force as the muscle extends. Then raise yourself back up slowly, so as not to stress the tendon in the rising motion. Do 15 repetitions, twice a day. Also, stretch out your calves after every run - slowly and easily. No pain. Also, consider strengthening your glutes. Weak or underutilized glutes can lead to Achilles pain/injury.

Knees - Use proper form when running down hills. Avoid over-striding (keeps strides short and choppy). Lean backward if the downhill is really steep. Lean forward if the hill is less steep (not so far as to lose your balance or over-stride).

 

[SueInBoston]

ATQOTD: The famous Heartbreak Hills are only about 2 miles from my house, so when I'm feeling adventurous, I attack those. However most of the time, I need a ride home after...lol

 

[ZellyB]

I did not realize how hilly it was in Arkansas until I started running!

Gotta love those Ozark Mountains. You should consider the Bentonville half. I just ran it a few weeks ago. It's a fun race. But, it's got a monster hill at the end. Here's the elevation chart for it.

 

[LSUlakes]

Gotta love those Ozark Mountains. You should consider the Bentonville half. I just ran it a few weeks ago. It's a fun race. But, it's got a monster hill at the end. Here's the elevation chart for it.

DONT WANT!

 

[MommaoffherRocker]

ATTQOTD: It is relatively flat where I live but there is a bridge near my house I try to incorporate on my longer runs. I have been trying to think of ways to do more hills, I like the parking garage idea. We also have a river walk in downtown Jax that goes over train tracks so I might need to drive down there to run that.

 

[PrincessV]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

ATTQOTD: Coastal Floridian here - no real hills! I use a very tall, very long bridge that connects our mainland to the barrier islands to do "hill" repeats. I've heard others speak of using parking garages, but I haven't tried that - the bridge is much prettier, I'm sure I'll also use the incline on my treadmill if I'm feeling hilly and there's lightning. (Lightning + tall bridge seems like a pretty bad idea...) Generally, I alternate weeks with speed repeats and hill repeats, so I do hill work maybe every 2-3 weeks. If the weather's particularly nice, I'll just incorporate the bridge into a long run (no shade, so that's a non-starter in summer.)

 

[michigandergirl]

ATTQOTD: My subdivision is quite hilly, some steep, some gradual, short & long, I've got it all. We are in the highlands next to a river valley, so pretty much every run has hills. If I want to find flat ground, then I have to run down a huge hill to get to the trail next to the river, where I can run for miles on fairly flat ground, but to get back to my house I have to go back up that huge hill again. I tend to excel at hills during races, passing people like crazy, which is an awesome feeling until they catch up with me on the flat spots!

 

[Chaitali]

Thanks for the sunscreen tips! I'll give those recommendations a try to see if I can find something that works.

As far as hills, Most of the routes I run on are hilly. It just ends up being a question of whether I want rolling hills or a long downhill out with a long uphill back. I have to drive out of my way or go to the track to find a flat route. When I run on the treadmill, I generally have it at a 1% incline as well.

 

[LindseyJo22]

Have you done the Little Rock Marathon? My parents are in Hot Springs, so it's on my bucket list. I really want that giant medal. I hear the hills are brutal on that course though.

Originally from AR - and from the tiny bit I have driven through Little Rock that just sounds awful.

ATTQOTD: I really don't have many hills where I am - I run around my apartment parking lot, and there is one pretty tiny incline, but other than that, not really. At the moment I'm thinking of signing up for the Athens Half, which can be quite hilly apparently - so I'm a little bit worried that I'll need to find some way of incorporating hills. I really hate the treadmill though, so I may start looking for local options. At the moment, I'm really just working on upping my distance more than anything else. My first 10k is in May, and I can't wait! I never thought I'd be excited to run 6 miles

 

[Kathymford]

ATTQOTD: Hills are my nemesis. I avoid them at all costs. In all seriousness, I know I need to incorporate them ... I'm just not there yet.

 

[keahgirl8]

I use Neutrogena Ultra Sheer Dry-Touch Sunscreen because it doesn't sweat out. I will say if you don't rub it in well enough you will end up with white streaks when it dries but as someone who has that same issue with their eyes I am willing to risk the streaks.

I used to use that, but the Coppertone Sport doesn't streak as much and doesn't sit on top my skin when I sweat. Neutrogena also has a sport sunscreen. I haven't used the one for the body, but the one for the face is pretty good.

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

I don't really, any more than occasional incline workouts on the treadmill. I really should, because those overpasses in the Princess Half always kill me!

ATQOTD: The famous Heartbreak Hills are only about 2 miles from my house, so when I'm feeling adventurous, I attack those. However most of the time, I need a ride home after...lol

Lucky you! I'm sure they are brutal, but I would still love to run over them someday!

 

[LindseyJo22]

Also a question from a fairly new runner - in a race, if you're running intervals where do you usually start?

Running around my parking lot I can usually get somewhere between a 10:30 to 11:00/mile pace (depending on effort, temperature, etc.) according to Runkeeper with 45sec/30sec intervals. I'm running my first 5k on Saturday and I want to keep up with the intervals but don't want to get in the way of people who are running the whole thing!

I'm also planning on intervals for my 10k and really just have no clue how to handle that in a setting with actual other people.

 

[Waiting2goback]

Also a question from a fairly new runner - in a race, if you're running intervals where do you usually start?

Running around my parking lot I can usually get somewhere between a 10:30 to 11:00/mile pace (depending on effort, temperature, etc.) according to Runkeeper with 45sec/30sec intervals. I'm running my first 5k on Saturday and I want to keep up with the intervals but don't want to get in the way of people who are running the whole thing!

I'm also planning on intervals for my 10k and really just have no clue how to handle that in a setting with actual other people.

The safest thing to do is pick a side of the road and stay out on the edge. People who do run/walk sometimes will put their hand up before they stop for a walk break. I generally just look around me and make sure I don't stop in front of someone and if you run a certain pace you usually run with the same people most of the race and by a few stops they usually realize you are a run/walker and they know to not stay behind you, at least from my experience. Just be considerate of people around you and I am sure you will be fine.