25 Apr '15, 8am

How to power up, over, and down any hill:

Australian miler Herb Elliott's gut-churning sand dune workouts prior to his 1960 Olympic gold helped establish hill training as critical to every serious training plan . But simply sprinting up and down inclines isn't a winning strategy, as Australian researchers discovered. The experts wired up a group of runners to monitor their speed, oxygen consumption, heart rate, and stride length, then sent them out for a six-mile time trial over a hilly course. This field trial captured how runners varied their pace and effort over real-world, hilly terrain and found that they ascended too fast and took more than a minute to recover. The results revealed valuable lessons. On the Way Up The most efficient way to run a flat course is to keep an even pace. On hills, you must maintain an even effort–one that's equivalent to your effort on flats, and sustainable the whole way up–or ris...

Full article: http://www.runnersworld.com/running-tips/power-up-over-an...

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