OCTOBER 18, 2014
Waddell & Reed Kansas City Marathon With Ivy Funds
RUN ONE OF THE MOST BEAUTIFUL COURSES IN THE MIDWEST
5K HALF FULL RELAY KIDS
Work with Hills to Stay Healthy
By Coach Eladio Valdez III
The word 'hill' is like a 4 letter cussword for runners. Instead of seeing them as your worst enemy, here's how to make them your best friend.
First of all, whenever you run up a hill, you work harder with both your running muscles and cardiovascular system which causes you to burn more calories both during and after, all while lessening the pounding on your body - provided you take it very easy on the downs.
As a result, you are wise to stop looking at your pace when going uphill and simply run by effort - ideally keeping the same effort that you had before you started climbing so that you can adjust the pace accordingly. On downhills, lower the effort as much as you can depending on how much you want to lower the risk of injury and limit the pounding.
Those who like to challenge themselves on uphills can do so provided they compensate by going extra slow on the flats and downs to recover and lower the risk of overdoing it. Trying to have it both ways causes you to work far too hard for a single workout - either run 'even effort' on the ups and take it easy on the downs or push the ups a little and take it even easier the rest of the run to compensate.
If you want to be more prepared on race day for Kansas City’s hills, gradually increase your 'climb' time (time spent going uphill) by 10% each week in the following ways:
1) Hill Sprints are a powerful time efficient workout that can be incorporated once a week into any part of a workout after you've warmed up. Ideally, find a steep grass hill that takes 8-12 seconds to climb and run up it at any effort from long run up to a light sprint. Walk back down to minimize the pounding and allow for enough recovery. If you cannot find hill on grass, find a steep street/sidewalk/trail hill and run the first 10 seconds up it. Start with 4-6 reps and add 1-2 reps each week.
2) Hill Repeats allow you to squeeze in more climb time for a given scheduled hill workout. A close alternative is to find a street with multiple streets that you can go down and back up (or go up and back down) as you run along it (like a 'ridge' or 'valley'). The time it takes you to climb can vary widely, but 30 seconds to 2 minutes works well. You can either do a couple of repeats to start with a total climb time of 3-6 minutes and then add a minute each week. Or, to make it more interesting, do a ladder fartlek in which you climb for longer and longer periods up the same hill. For example, if you have a hill that takes 90 seconds to climb, start with 30 seconds for the first repeat and add 10-15 seconds each successive repeat until you reach the top. The effort can be anything from long run to 10K race effort (i.e. relaxed to hard) - just be sure to walk or jog super slow back down to recover and minimize the pounding.
I encourage to safely add more hills in training and promise that it'll be pay off on the hills you’ll encounter on race day!
For anyone looking to take their training to the next level, we will begin our Runner’s Edge Mid Fall Program on August 17. Registration information can be found at www.runnersedgekc.com Anyone is welcome to join us for a complimentary workout to see if it might be a good fit. Find out why we are Kansas City’s premier running group!