Hill Repeat and Uphill Training - How To Run a Hilly Mountain Ultra Marathon
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- čas přidán 30. 06. 2024
- Today, we discuss Hill Repeat, Uphill Training and how to train and run a Hilly Mountain Trail Ultra Marathon. Big hills are a key new challenge often associated to trail running, and they can be scary.
Curious about the trail running gear I use and recommend: check out this link
linktr.ee/runningwithsimon
There are a few things you can do in your training to be ready to run up and down those hills. First, hill training - using hills in your training. The two main type of training runs doing that will be your hill repeat, and you hill run.
Hill repeat are very similar to interval training, where you go for short burst of effort, followed by a rest. Repeat these run / walk cycle for about 30 min. On the other hand, hill run consist of a mid-distance run with a reasonable uphill gradient, which you will jog consistently up. Beyond physical training, running this hill will help you gauge what is a sustainable pace for race day...because you don't want to blow up during an trail ultra marathon.
Beyond this, to prepare for a hilly ultra marathon, you also need to practice your technique, run downhills, add strengthening session, and become of master of power hiking!
As always - Thanks for watching and remember -
Work Hard!
Believe in yourself!
Push your limits!
Simon
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I hope to be highly featured in your training diary!
Simon says. .. 😂
@@Kelly_Ben Simon says "I know you can do it! Keep up the good work"
I've been hiking my local state park down here in Southern California for maybe like 15-20 years now, and I only now have finally gotten into using trekking poles on all my hikes. I used to just suffer through the downhills, but a few years ago I hurt the tendons in my knee a bit so I really became more cautious about it. Now I'm getting more comfortable at using poles to absorb some of the impact, as well as having a more "floaty" form that involves more core strength but dampens impact a lot more. I'm now up to where I can handle downhill sections up to about a mile in length or so, makes such a huge difference.
100% ! I remember when I was younger thinking poles were for old people, but now, I realize it's for smart people!
Simon, that you for this advice, and all of your videos. I'm starting my trail/ultra training as a 52 year old and I need all the help I can get! Thanks again for all the great videos.
Glad it helps!
Same here. Lucky me I discovered your videos Simon!!
Thanks for the video, great advice. Love the concept ‘train for hills’ as a package of work not just hill reps
Thanks!
You got it I just finished a real rugged trail marathon 5000 or so feet again but the declines were all rock and I did horrible because I’ve been training running up but not the running down
But you made it! Congrats!
"Experience is a hard teacher because she gives the test first, the lesson afterward."
Great info.
Wish I had seen this 6 months ago before my ultra in Alps last weekend.
How did it go?!
@@runningwithsimon went great thanks.
My first official ultra. The Zugspitz Ultratrail in the Bavarian Alps. 3300m elevation decent killed my undertrained quads. Gonna implement some of your tips for next time.
You're just doing a bunch of walking!... hehe, just kidding. Great suggestions, feedback, and advice!
It's called Power Hiking!! ... Geez, read a book! :P
Love your stuff - good luck at UTE next year!
@@runningwithsimon Ha! Thanks Simon!!!
Great video, thank you!
Thanks :)
More to come - I really tried to squeeze a few between Javelina 100 and HURT next month!
Superb advice as always Simon! Thank you! Skal!
Thanks! Skal!
Great advice!
Thanks!
Merci pour les conseils Simon !!
Ca fait plaisir!
Thanks for the useful info! I need to practice hills for my race
I think big hill workout can turn out to be the most fun! Especially if you have access to a big mountain or something - there's nothing like that feeling of reaching the summit! Nora and I actually just did one this morning :)
Thnx for the video! It helps me a lot with finetuning the scheme I learned from you in the video where you explained how to make a training plan. With your help I made a scheme of 16 weeks to my first ultra, however I got a sprained ankle a few weeks ago so I'm recovering from it and try to be fit again as soon as possible.
I'm also looking forward to your strength exercise video. It would be great if you could also update your training plan video with the strength exercises then. I mean, how often in which weeks and on which days? A rest day or a day where you did already a running exercise?
Thx again! I love your video's and you're my main input in creating training plans because you explain the stuff so simply and clear.
Thanks - and sorry to hear about the injury.
I'd suggest adding 1 or 2 strength sessions per week (start with one, eventually go to 2x). From the plan suggestion - I'd suggest adding it to Friday (which was a rest day at first, but eventually just some 'normal pace / low mileage' day) or Monday (which was the rest day). If you do some miles that day (which I typically do myself) it's good to use those as a shake out/warm up. Slow pace, maybe 1-2 miles only. Strength session. Then a short and slow run. For me it helps with recovery (I think...no scientific evidence, just how I feel... honestly that may be 100% psychological). I don't think it matters so much which day - but what I'd highly advise against is doing both speed work (or intervals, or hill repeat - basically those Tuesday Thursday in the plan I proposed) and strength session the same day. Higher risk of injury, and likely won't be able to push either during the high intensity run or the strength session. Doing a strength session on either Saturday / Sunday (back to back long runs) sounds like a terrible idea too. I wouldn't be as worried about injury if you do the strength session BEFORE, but your long run will just be miserable... Plus, time is a factor. For me, it's hard to dedicate enough time for my back to back long runs - it'd be harder to had a strength session.
Hope that helps :)
@@runningwithsimon Thnx, great reply!
I have a shorter trail race end of July and a very long one end of September. Very helpful video. Training is a bit difficult at the moment it's very hot and humid. Any advice?
If you can do early morning or evening? But I’m also somewhat expecting July race to be hot so maybe it’s good that you work out in these conditions
Loved this, thanks! I screen shot the tips/ exercises for my Simon Says Training Diary. 😂 I live where my only options for daily trail training are flat rail trails, or small, somewhat technical mountains. I'm all for the mountains, but worried that running hills on most runs might be a problem? And if i AM running hills a lot, can i skip the repeats? I get so bored repeating anything! 😂 What do you think?
It's just really good to have some kind of interval-ish session once a week. Can be hill, but can be interval. Something you burst out full out effort for like a min or 2. Little break. Rinse and repeat. It's hard to do if it''s technical, so can just do a straight flat road. If you have a like, super long and steady climb, you could just run full speed 1-2 min, slow down (but still going upward maybe walking) and do 1-2min upwards - etc. Until you're at the end of the hill - so you don't actually "repeat" a short section, but you do cycle of high/low intensity
I have been binge watching all your training videos. They are awesome for newbies like me! Question for you, what are your thoughts on using stairmaster machine as hill training substitute? If it makes sense, How would i structure the work out? Thanks!
Thanks!
I think it's better than nothing. It's very similar to when I used the stadium / stairs. Trail would always be great because you get to practice technical running. Stairs are OK too. The big disadvantage to Stairmaster is that you only go up. Training to go down is important too - especially for longer distance. For example last weekend at Bighorn, it's the last DOWNHILL that was the hardest part of the day, not the uphill.
But still, it's better than nothing. You have to use what you have available - and it needs to be convenient to do otherwise you'll always skip it. So if stairmaster is readily available, you can use it like90% of the time, but try to add some real trail if you can.
Thanks for the advice! Love your channel man! Keep up the good work!
Hey Simon. What do you think about the periodisation in strength sessions? For example: You start off-season with full body workout. After that you go for a Maximum Strengt, next you do a Power; then a Plyometric before the race season(specific traning or explosive sessions). The weight is adjusted to maximal strenght (for example 30% of MS)
I think it's a good idea. I don't do it myself because I have no off season, so I don't want to comment on things I don't do myself. But it makes a lot of sense. We also often say more broadly to train from less specific long before the race, to very specific closer to a race (e..g, hills, same trails, etc). Applies for everything.
hey Simon!! i have a couple questions. in regards to the treadmill, what incline would you recommend for those short 1-2 min hills. do you run up hills with the big bounding strides or the more efficient small strides? thanks. love you content!!
The steeper the hills, the shorter my strides - not that I think about making them shorter. I just keep the same cadence but end up slowing down speed-wish (aka same cadence much shorter steps). For the incline, you need to adjust based on effort and your fitness. What's the steepest you can still run uphill for 1-2 min (but get out of breath). For me it's 15-20%. Steeper than that, I can't really run anymore. And milder than this, I could sustain too long (unless I'd leave the speed very high)
Thank you so much for the advice! Would it really pay off to train max efforts on hills if the race I'm training for consists of 3 very long and rather steep climbs? I expect to power hike on all three of them as even light jogging wouldn't be really efficient in most sections.
It would still help in the same way intervals would help. So do one or the other. But I would suggest you also go do some like, long climb that mimic it. So if you plan to power hike, do some of that over and over. You can save yourself both a lot of time and lot of headache if you become a strong and efficient power hiker (which max effort doesn’t quite do)
Hey Simon, again thank you so much for this video. May I ask one question: I wrote a trainingsplan with your Videohelp wich I really like… but where do you pur your muskle training? On rest jogging days? And is this than resting or after a run in the week ( so no longrun) thanks for your answer a keep going with this videos…. I‘ ve learned so much! Greez From Germany, Pia
Yes I try to put it on my rest day if I do only 1 day. And if 2 days I put it on one of those smaller run day. But NOT on speed day (risk of injury) or long run (unproductive workout)
Thank you so much for your answer!
Ty for this video!
Do you have any recommendation on what intensity zone I should use for hill repeat and interval training? I guess its hard to stay out of zone 5 during interval training and hill repeat?
My first interval traning will be tomorrow. Thank you for the inspiration.
I personally go by effort rather than HR for shorter intervals. I think unless you have a chest strap (which I don't) the wrist heart monitor just doesn't do a great job. And anyway what you are trying to do is 'go as fast as you can for the interval period'. So say you do 4x 800m, I'd crank it all the way up to a pace I can hold for like 3 min, but not much more. Whatever my HR would say. If they were shorter intervals, say 8x 400m, I'd go a little faster based on that, etc. Same for hill repeat, I'd climb that thing as fast as my leg and heart can hold for such climb. It certainly take a little experience but I think that's part of the learning curve here - knowing what you can and can't hold for like 3-4min vs. 30-60s.
@@runningwithsimon This make sense. My first interval training was planned for 2 min run x 2 min rest and repeat 4 times .
I did not feel well so I did 1 min run x 1 min rest and repeat 4 times.
My intervall next week I will try to extend to 1 min 10 second og 20 second.
Shout out to Colm, Will, Larry and all the other Gentle Giants at 5:01!
Is that them specifically on the picture?! That's so cool - I had no clue about that until you pointed out. Cool tradition!
Yes, that's part of our new hire training. To be on the trucks you have to complete each section of the stadium in under 45 minutes. @@runningwithsimon
Where is the purple mountain in the video preview ?
How do you record those videos from behind you running? Is it an automatic drone?
Depends on the footage, but yes sometimes it's a drone. Typically will do that with my wife piloting while on a training/scouting run.
Salut Simon, de ce que je comprends tu es francophone. Je commence le trail running et j'ai de la difficulté à rester dans la zone 2. Peut-être que j'ai mal compris mais tu dis de monter les montagne en power hike. Mes long run que je fais la fin de semaine avec des ascensions, je les fais très lentement au jogging avec 150-160. Je vais obtenir la même chose avec du power hike. Ma question est la suivante, ma course à la fin de l'été commence avec une escension de 4km. Je ne peux pas faire du power hike à 150-160 pendant 4 km. Qu'est ce que tu suggère? Merci!
Salut
C'est correct de ne pas seulement etre en zone 2, mais il faut simplement comprendre qu'on hypotheque pour plus tard. Si c'est les 4 premier kilo, je pousserais un peu pour la course. Dans le training, quand tu fais hill training our interval, le but n'est pas d'etre en zone 2, mais plutot de faire monter ton rythme cardiaque a font la caisse. 80% de l'entrainement en zone 2, mais 20% au dela (et les hills trainning font partie du 20%)
Hi, insted of showing us your face, you should show us how this sessions looks like. How you are practice what you describe to us.