Hill/Mountain Running Training

paulocon

Hi,

Not sure if this should go in the IMRA topic (mods, please move if required) but just looking for tips for training for hill/mountain running with a view to hopefully takin part in a few IMRA races next season.

Done a 6.5km run in the Cooleys today just to get the ball rolling. Only had a very modest ascent of 250 metres. Not sure if I should be working on getting use to more elevation gain or if I should be looking to keep the gain modest and cover longer distances.

Any advice greatly appreciated

ecoli

paulocon wrote: »

Hi,

Not sure if this should go in the IMRA topic (mods, please move if required) but just looking for tips for training for hill/mountain running with a view to hopefully takin part in a few IMRA races next season.

Done a 6.5km run in the Cooleys today just to get the ball rolling. Only had a very modest ascent of 250 metres. Not sure if I should be working on getting use to more elevation gain or if I should be looking to keep the gain modest and cover longer distances.

Any advice greatly appreciated

There was a thread regarding training from some of our most experienced hill runners a couple of months that might give you some insight


Hope this helps
http://www.boards.ie/vbulletin/showthread.php?t=2056184055

Raighne

paulocon wrote: »

Hi,

Not sure if this should go in the IMRA topic (mods, please move if required) but just looking for tips for training for hill/mountain running with a view to hopefully takin part in a few IMRA races next season.

Done a 6.5km run in the Cooleys today just to get the ball rolling. Only had a very modest ascent of 250 metres. Not sure if I should be working on getting use to more elevation gain or if I should be looking to keep the gain modest and cover longer distances.

Any advice greatly appreciated

Allow me to share parts of a lengthy conversation I am having with C.G. Livingstone, the coach of former Snowdon winner Welsh international Tim Davies and an original Lydiard man, which describes in some detail what it takes to be a mountain runner. A more comprehensive article series on his views and an interview is something I will post on ChampionsEverywhere and the IMRA forum later. I have edited out a few parts for privacy reasons:

C.G. Livingstone:

"Superb mountain running requires immense abdominal, upper body and leg strength, specifically power to weight, huge cardiovascular development and lung capacity... and masses of endurance. Downhill running requires leg speed, good biomechanical efficiency and superb balance 'over the hips'. Lydiard's hill and leg speed sessions develop this strength.

It is important to develop the 'complete runner' like Steve Ovett or Rod Dixon, perfectly adept on any terrain or distance. Dixon would have belted anybody on the hills...but mountain racing as a sport was not around when we were running. So, generally a good mountain runner is a good runner, although I do agree that a vigorous, strong technique is required over rough or uneven terrain. The weak runner with under developed upper body, slumping posture, poor uphill driving technique or sloppy style has his deficiencies amplified on the hills.Similarly, loping or long striding athletes suffer on sharp pinches, not having enough low geared 'torque'.These guys should get out of their comfort zones and run the hills at length, there is no better way to iron out technique and develop new strengths.The best hill runners should work on uphill bounding, or rolling hill loops between 300m to 1000 metres to max out the VO2, with 3000M time trials at VO2 Max, which is best developed between 2m30 and 8 minutes, or near 3000 pace. Another great workout for technique and VO2 onset is 15 x 200 @ 1500-3000 pace, with a 200 float. This maximises the efficiency, style and mechanics of running at pace, whilst not being anaerobic. It is 'high octane' aerobic, but a session that a runner can recover from within 2-3 days. This complemented with fartlek, uphill 3 minute efforts or 3000 trials brings the athlete on, after longer 20-60 minute AT or threshold runs.



Basically, I maintain being a complete runner makes you the best possible mountain runner.Ovett was an Olympic champion over 800, a world record holder over the mile and a Commonwealth 5000 metres champion who, like Snell, also beat the best in Britain over cross country ! It is important not to restrict or define oneself as a 'miler' or 'hill runner'...so much as being a 'runner'.

climbhigh

That sounds fine: 250m climb over 6.5 km given that on an up and down run the climb is really taking place over 3.25 km so you averaged almost 8%.

Assuming you live near the Cooleys, try Ravensdale forest and the forest behind Lumpers pub. You could run the Tain Way from Lumpers to Carlingford and back as you become more conditioned. Take to it slowly as downhill is demanding on your thighs so break them in gradually with a run every fortnight on a rolling up and down course. Try and find company if you are going to do them during the Winter.

If you take to it then a trip across the border to Rostrevor forest will give you a much tougher run!

paulocon

climbhigh wrote: »

That sounds fine: 250m climb over 6.5 km given that on an up and down run the climb is really taking place over 3.25 km so you averaged almost 8%.

Assuming you live near the Cooleys, try Ravensdale forest and the forest behind Lumpers pub. You could run the Tain Way from Lumpers to Carlingford and back as you become more conditioned. Take to it slowly as downhill is demanding on your thighs so break them in gradually with a run every fortnight on a rolling up and down course. Try and find company if you are going to do them during the Winter.

If you take to it then a trip across the border to Rostrevor forest will give you a much tougher run!

Thanks for that. Have heard mention of Lumpers before, must try and find it.

I found the run on Saturday quite easy going. I didn't want to overdo it as I hadn't ran in a while. My plan for next weekend is to have a go at running all or most of the way up Foye to see how I cope with the steeper sections but from reading what you said, I might be better go for a longer, more undulating run.

Been meaning to do a few IMRA races the last few years but never got round to it due to other commitments. Looks like my Sundays will be free next year so aiming to get fit enough to tackle a few races. Find the trail running easier on the body than tramac as well.

climbhigh

"Hadn't ran in a while" ... go easy so if you mean that literally. Maybe do a few more runs looking longingly at Slieve Foye before setting out for it.

There are directions to Lumpers here: http://www.imra.ie/events/view/id/726/

Remember the weather on the hills can change quickly so bring a mobile and a map and let people know when you are due back if you are going up onto the open mountain.

paulocon

climbhigh wrote: »

"Hadn't ran in a while" ... go easy so if you mean that literally. Maybe do a few more runs looking longingly at Slieve Foye before setting out for it.

There are directions to Lumpers here: http://www.imra.ie/events/view/id/726/

Remember the weather on the hills can change quickly so bring a mobile and a map and let people know when you are due back if you are going up onto the open mountain.

Sorry, I should have clarified that by saying that I've done a small amount of running and have supplemented that with cycling and do a bit of hill-walking. I have a decent base of fitness. Was having some problems with tight hamstrings and my knee so have been slowly working my way back into running.

Cheers for the directions to Lumpers - have located it on Google Maps. Looks to be a decent trail behind it across to Aghameen so might give that a shot over the next couple of weekends. I believe IMRA used this as part of their Black Mountain/Clermont Carn run a couple of years back.

paulocon

Good run this morning despite the gloopy mist and strong winds (think the weather added to the fun!).

Made it to the top of Slieve Foye albeit with quite a bit of walking up the steeper sections. Hats up to those who run all the way up! Rounded the run off with a crossing to the trig pillar on Barnavave and a great run down the hill in the rain.

8.5km with 405 metres elevation gain. Will plug away at the run and try cutting down on the walking each week..