b***i
发帖数: 10018 | 1 need your opinion: how to run different hills during race?
uphills, downhills, hills with different grades, with different lengths.
run with even effort? how to know it's even effort?
by HR? breath? or pre-adjusted pace?
any different running forms to suggest?
Thanks | c*********n
发帖数: 2120 | 2 According to my 5K run, I know elevation-adjusted pace is very comfortable.
But how to define it is not easy. If there is a chance you can run before
the race, it will definitely help as I did-:)
Since you have paid a lot of attention to your HR, monitor HR should be a
good solution as well.
【在 b***i 的大作中提到】
: need your opinion: how to run different hills during race?
: uphills, downhills, hills with different grades, with different lengths.
: run with even effort? how to know it's even effort?
: by HR? breath? or pre-adjusted pace?
: any different running forms to suggest?
: Thanks
| w****1
发帖数: 4931 | 3 even effort, no question about it. On uphills, shorten strides, throw your
arms down. Don't worry if someone
passes you on the uphills. You'll pass them on the downhills.:) On downhills
, lean slightly forward and land on
the midfoot. On steep downhills, I've seen very fast runners (5-ish pace)
throwing their arms forward for
balance.
【在 b***i 的大作中提到】
: need your opinion: how to run different hills during race?
: uphills, downhills, hills with different grades, with different lengths.
: run with even effort? how to know it's even effort?
: by HR? breath? or pre-adjusted pace?
: any different running forms to suggest?
: Thanks
| o*****4
发帖数: 665 | 4
my take will be never attack on the uphills, take it easy, use arm movements
to work it up, even with the pace dropping. take usual steps, my exp. is
bigger steps cause more energy, shorter steps will only make the breaths
more rapid with uphills. As whx mentioned and read it somewhere, dont worry
about ppl passing you uphills, you will get them sooner or later.
with downhills, i tried attack at downhills by speeding up to around a 5k
pace at every downhill in my Manhattan HM, totals around 10
【在 b***i 的大作中提到】
: need your opinion: how to run different hills during race?
: uphills, downhills, hills with different grades, with different lengths.
: run with even effort? how to know it's even effort?
: by HR? breath? or pre-adjusted pace?
: any different running forms to suggest?
: Thanks
| e*e
发帖数: 6808 | 5 个人经验：显了解地形很重要。
小坡，大坡，长坡，短坡都不太一样。
一般，上坡的时候摆臂往下往后，偏低。core部往前推进，一定不要撅屁股。不要抬头
看坡的最上方，就看前方20－30feet处，会让你觉得坡小简单。
下坡的时候，找到那种脚踩云彩的感觉。如果上肢跟不上，不要迈步过大。
了解地形的好处是：如果知道是长坡，合理安排不会一下子过度疲惫。如果知道一个坡
后面又是一个坡，需要保存体力。如果知道一个坡后面有长下坡，就可以在上坡时尽力
保持速度.....
下坡时，即时调整呼吸，不要涂一时痛快，冲的过猛
跑一次就知道自己的喜好了
【在 b***i 的大作中提到】
: need your opinion: how to run different hills during race?
: uphills, downhills, hills with different grades, with different lengths.
: run with even effort? how to know it's even effort?
: by HR? breath? or pre-adjusted pace?
: any different running forms to suggest?
: Thanks
| b***i
发帖数: 10018 | 6 Running uphills and downhills have different effects on cardiovascular
system and musculoskeletal system. That makes "even effort" easier said than
done, but definitely the way to go.
Running uphill is hard on both the heart and muscles, especially the
backside of your muscles (hamstrings, glutes, calves and achilles).
Running downhill is easier on the heart, but it's also easy to run too fast,
and have quads, knees and ankles beat up. The gravity puts a lot of stress
on your muscles.
In terms o
【在 w****1 的大作中提到】
: even effort, no question about it. On uphills, shorten strides, throw your
: arms down. Don't worry if someone
: passes you on the uphills. You'll pass them on the downhills.:) On downhills
: , lean slightly forward and land on
: the midfoot. On steep downhills, I've seen very fast runners (5-ish pace)
: throwing their arms forward for
: balance.
| w********6
发帖数: 12977 | 7 Are there any real hills in LAM? I guess there is no long hill, but probably
a few short but not-so-easy hills to climb | b***i
发帖数: 10018 | 8 i am running pasadena HM this sunday.
there's almost no flat surface, constantly going uphill or downhill...
for LAM, there are a lot of 50ft rolling hills, and generally going downhill,
which will put more stress on the quads and knees.
probably
【在 w********6 的大作中提到】
: Are there any real hills in LAM? I guess there is no long hill, but probably
: a few short but not-so-easy hills to climb
| w********6
发帖数: 12977 | 9 again? I thought rose bowl HM is very similar to Pasadena one
downhill,
【在 b***i 的大作中提到】
: i am running pasadena HM this sunday.
: there's almost no flat surface, constantly going uphill or downhill...
: for LAM, there are a lot of 50ft rolling hills, and generally going downhill,
: which will put more stress on the quads and knees.
:
: probably
| b***i
发帖数: 10018 | 10 rose bowl HM is mostly on trial, while pasadena HM is on road.
【在 w********6 的大作中提到】
: again? I thought rose bowl HM is very similar to Pasadena one
:
: downhill,
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