Take a Hike!
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Take a Hike!
See the blurb below. It came out in the FootZone May newsletter. Max leads running groups a couple times a week and often puts on clinics. I'm not nearly fast enough for his group runs but his clinics are great! He has no problem working with beginners and has a great attitude and obvious love of the sport. Neat guy.
Max's Running Tip of the Month: Take a Hike!
Time to go for a hike, that's right, a power hike. Racing up at 16,000ft this last weekend reminded me that I need to hike more. I know 16,000ft is a little extreme, but if you've got an ultramarathon coming up this summer chances are good that you'll be hiking sections of it and it's a skill that can gain a lot of time if you've practiced it in training.
In most ultramarathons, there will be uphill sections that you will need to hike and that's ok. You shouldn't feel like you have to run all of it. Because you'll be hiking you'll also need to practice it to become strong and efficient switching between running and hiking. Hiking will help build strength in your glutes and quads because you're loading the muscles longer than you are during running. Power hiking will also help your running endurance over the long miles during the ultra.
Here's how to do it: During your next long run make sure you have included some hills on your route, specifically some pretty steep hills. If it's a short steep hill power hike the whole thing at a quick pace that you can maintain. If it's a longer more gradual hill that you suspect you may need to hike part of it during a race, practice switching between running and hiking with 30 seconds hiking to 30 seconds running. Become efficient and switching between the two modes. This will help you gain strength and keep your heart rate from becoming too elevated during uphill portions of you next ultra. hiking you'll also need to practice it to become strong and efficient switching between running and hiking. Hiking will help build strength in your glutes and quads because you're loading the muscles longer than you are during running. Power hiking will also help your running endurance over the long miles during the ultra.
Max's Running Tip of the Month: Take a Hike!
Time to go for a hike, that's right, a power hike. Racing up at 16,000ft this last weekend reminded me that I need to hike more. I know 16,000ft is a little extreme, but if you've got an ultramarathon coming up this summer chances are good that you'll be hiking sections of it and it's a skill that can gain a lot of time if you've practiced it in training.
In most ultramarathons, there will be uphill sections that you will need to hike and that's ok. You shouldn't feel like you have to run all of it. Because you'll be hiking you'll also need to practice it to become strong and efficient switching between running and hiking. Hiking will help build strength in your glutes and quads because you're loading the muscles longer than you are during running. Power hiking will also help your running endurance over the long miles during the ultra.
Here's how to do it: During your next long run make sure you have included some hills on your route, specifically some pretty steep hills. If it's a short steep hill power hike the whole thing at a quick pace that you can maintain. If it's a longer more gradual hill that you suspect you may need to hike part of it during a race, practice switching between running and hiking with 30 seconds hiking to 30 seconds running. Become efficient and switching between the two modes. This will help you gain strength and keep your heart rate from becoming too elevated during uphill portions of you next ultra. hiking you'll also need to practice it to become strong and efficient switching between running and hiking. Hiking will help build strength in your glutes and quads because you're loading the muscles longer than you are during running. Power hiking will also help your running endurance over the long miles during the ultra.
nkrichards- Explaining To Spouse
- Posts : 3774
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Join date : 2011-07-27
Age : 65
Location : Sunny Central Oregon
Re: Take a Hike!
I'll take any advice he shells out - just watched him kill (another) course record at Ice Age 50 mile yesterday.
wrichman- Poster
- Posts : 245
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Join date : 2012-01-12
Location : Chicago, IL
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