Forums >General Running>Training for Uphill Mountain Race
GreyBeard
2020
Runners run
How big (vertical ft) is the hill - something like 7000ft (Pike's Peak?) or closer to 3000ft?
Sherpagirl
Sorry - The race is Imogene Pass. Starts at ~9000 with summit at ~13000 then back down. Similar to what MikeyMke said, just getting a rythm and not feeling winded is my goal. Sounds like a mix of LT on smaller hills and putting in the time with longer runs of 2-3500 feet climbs. At present, when my HR climbs over LT on these runs (and I am huffing) I stop until my HR drops down to low aerobic zone (30 secs?). Thoughts on this?
1983
If you would like, I'll email you the schedule.
Hi.. I'm a beginner runner i can only run for 30 min. , i would like to participate in uphill race witch is in about 8 months from now, it's 9 miles long,my question is how should i train for it on what should i work on strength ? durability?and i have another problem i can't run up hill every day the mountain is far from my house, can i replace with road running and gym training ?
Sorry for my bad english
Hi.. I'm a beginner runner i can only run for 30 min. , i would like to participate in uphill race witch is in about 8 months from now, it's 9 miles long,my question is how should i train for it on what should i work on strength ? durability?and i have another problem i can't run up hill every day the mountain is far from my house, can i replace with road running and gym training ? Sorry for my bad english
I'd work on plain running for awhile, but adding hills of any size, including rollers. Depending upon how big the mountain is (2000ft, 5000ft?), I'm guessing that would take a couple hours, at least - also depending upon how fast a climber you are. But the amount of vertical has a major effect on how long it will take.
Stairs and gym training can also help if you make it running specific. Things like lunges and one-legged balance squats can help. Set tm on whatever incline needed and climb. Stepmills are also helpful.
I should also add that running uphill everyday is a good way for a beginner to get injured. Be careful of form both uphill and downhill.
Have fun.
ok,thank you,the mountain is 3850 ft,the angle is about 20 degrees, i watched the results from the last race and people need about hour or two hours to finish the race,should i do some particular workouts in the gym ?
20 degrees is about 36% slope, or did you mean 20% slope. Most people will be hiking that. You could try tm at steepest setting to train for ramplike slopes or stepmill to train for slopes with more steplike features - either from rocks, roots, or just people's foot placement. Lunges can help. Single-legged balance squats help. But nothing replaces the experience gained from going up something similar.
Something I noticed yesterday on a Climbathon (climb up, tram ride down for 10 hrs, 2000ft up in 2.4mi) is that their steps and footholds were spaced further apart than my usual trails (ramplike or closer steps), so I was either using a longer stride than normal or having to double-step some things. My hams were definitely feeling it.