Running hills vs flats?

Question

3 weeks ago i ran 3 miles in 26:30 (mostly flat surface). I wanted to bring that down for this weekend because i have a fitness test. I started running almost everyday and i'm trying to gauge where i am now. Since i run on the streets there are alot of hills and uneven pavement. But for every uphill there is a a downhill too. The other day i ran for 27 min and my distance was 3 miles. I feel like i've just taken a step back, but i know that can't be true. I guess my question is how much of a difference does it make running uphill/downhill vs flat ground? And also do you think i tend to run harder and faster when i am running with a group of people?

extra info: best 3 mile was about 22min (5 years ago)

up until 3 weeks ago i haven't ran in a long time (7 months)

Answer 1

well running hills builds speed and strength... so if you are looking for endurance I would run flat and once a week do hills

Answer 2

...

Interesting situation.  You obviously have some running talent and background, and are relatively fit if you can run 3 miles in 26:30 with no training.  And now after running 3 weeks, your time is up to 27!  That can be discouraging!

But don't let it discourage you, and here's why:

-now that you are running again, your legs are getting conditioned to running - which includes, along the way, getting a few micro muscle knots and tears.  Likely, your legs are at least slightly heavier than they were three and a half weeks ago!  This condition will reverse with a few days of rest and recovery, which can include easy running or alternate activity (but not doing nothing).

-precise measurements - do you know for sure that each course is exactly 3 miles?  One (and hopefully the last one) likely is longer than the other.

-hills versus flat courses.  Despite the downhills, a hilly course requires much more energy to navigate than a flat course.  You can't really compare the two!  

When running with others, it's typically easier to run, and easier to run harder and faster than when running alone.   So if you ran with a group three weeks ago, likely it was much easier, mentally, to cover the three miles than running alone.

In summary, the heaviness associated with training, running hills, and running alone will all contribute to you running slower now than three weeks ago.

Do recovery workouts beginning at least two days before the test, run with others, preferably on a flat course, and I believe you will be delighted with the results!  I predict a sub-25, myself.

Regards,

Phil

Answer 3

Yes, i think that the hills would make a difference.  Depending on how hilly it is, it is possible that it made half a minute of difference.  Hills generally slow down your time overall, even if there is a downhill to go with it.

Running in a group definitely helps.  Alone, most people aren't as motivated.  if they get tired, they slow down or stop.  If they're sore, they may stop.  In a group, competitiveness and/or companionship kicks in, and you don't want to lose the group.  It keeps you moving at the same rate.

Good Luck!

~Abab