I'm running a 10K soon. Is it better to slow down when running up a hill or speed up?
Answers:
Sometimes for tactical purposes it is good to push the hills. This is true if you have trained on them or feel better prepared than your competition. While it is not the most effecient way to run, it can be a way to break an opponent. Generally, push as you approach the top and as you go over the crest. It can be an easy way to open up a lead.
After i ran like 3 miles my legs get hurt.?
Uphill running is excellent to build up strength in your legs. But the amount of uphill running you do should depend on how much ascent/descent is involved in the 10k you want to do. If it's completely flat, then flat running would be more appropriate than hill training.If you are running uphill it is important to slow down from your normal pace, because it requires much more effort than running on a flat or downhill.
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When running a relative long distance, it is important to keep a solid pace, not by speed but by energy being used. It is advisable to maintain your heart rate and level of exertion. It is better to slow a little while running uphill to maintain your body's rhythm.Run miami beach early on weekends for about 2 hours?
a slight faster,then u will get a push going downhillMy first track meet is tomorrow?
If you are racing you want to maintain your speed or rate up hills. It is difficult, but you can recover when going down the hill. Running up hills slightly shorten your stride, pick up your knees and lean into it. This is one of the few times you are pulling a little more than pushing when running. Most people will slow down going up hills and this is a chance to gain ground. You are putting out more effort not really speeding up. When you are running down the hill lean forward so your body is perpendicular to the slope. Let your legs freewheel, and the gravity carry you. Control your speed do not get out of control by going too fast. It takes a lot of training to run hills, but it is where the good racers break open the race.Any time you come up to a hill, let your pace dictate the pace. Usually your body will want you to slow down, because going uphill requires more energy. The same is said for downhill. Let your body dictate the pace, but never race down a hill. It's very hard on the body because you have more impact on the body going downhill more than any other level. if your body is ready to speed up going uphill go for it, b ut just remember, if you slow down the pace going uphill, you will normally always have the extra energy at the end of the run for a kick. Good luck!
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Speeding up to run uphill is fine if you think you're not going to be winded when you get to the top. I find it easier to run with smaller steps uphill to make the ascent easier.Good luck on the 10K!
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I speed up on the hills. I run 5k's and the ones I've run with hills, they'll stick the huge hill near the end of the second mile. The 3 hilly courses I've ran, I always hit my heart rate max on the hill (circa 195-196 bpm). I let myself recover on the subsequent downhill, by readjusting back to my pre-hill intensity. Once my heart rate adjusts back to my lactate threshold hr, I'll have about 3/4 mile left in the race and I commence my kick back into my heart rate max.I haven't a clue if this is the most efficient way to do it... just my experience.
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My advice on hills is to keep your leg turnover rate constant. Since you probably breathe in rhythm to your feet (whether you realize it or not), that keeps your breathing rhythm constant. It also means that you have to shorten your stride. Think of it as being on a 10-speed bike and moving to a lower gear.I've read about research that says it's counterproductive to attack hills early in a race like a 10K. That will cause a build-up of lactic acid in your muscles which you will have to run with the rest of the race.
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