What is the best way to approach a hill on distance runs?

Question

I've read that going up a hill should be slower than your normal pace, but in XC practice, I find myself and girls on my team sprinting up the hills. Is this a good way to approach them or should I save my energy for a kick at the end of a run/race?

Answer 1

well cross cOontry is more metal than physical. XC is for the mentally strong. when aproaching a hill , youh want to lean into the hill. the hill of a cross country race is where you can get a lot of people. youh just have your mentality right and go for it. when some people see the hill they freak out, but youh have to just go. people slow down when approaching a hill. just go ! =]

good luck !

Answer 2

Run up the hill, in a race this is where you can break the other runners.

Once you are on top, shake your arms, take a deep breath, then run. If it is down hill pick up the pace.

You will gain more ground on the runners who are still struggling up the hill.

Running up hill is mental and it is your chance to gain lots of ground, more so than on the flat or down hill.

If you can run up fast, you are going to mentally and physically break the other runners.

Answer 3

Usually you shorten your stride and increase your foot turnover. Speed may drop a little.  If you find you're good at running uphill then accelerating to pass would be a good idea.  Pass people wherever it works for you.

Answer 4

i try to sprint up the hills, passing people, and then pass more people going downhill. its a great place to pass people.

Answer 5

Take it easy on the hills but don't run at flower picking pace. However at the top of the hill you should crest it( in other words sprint for a little bit til it flattens out completely). And in races if you feel comfortable speeding up on the hill/s then go for it.

Answer 6

Make it so hills are your strong point- in practice go up with the other girls. That way it will make it easier in a race. Dont look at the top of the hill or at your feet. Try to find a natural feeling spot on the ground just in front of your feet to rest your eyes on. At the top of the hill dont slow down or the lead you have gained will be lost. My coach always tells me that the hill isn't over until your running down the other side. If hills are hard for you then imagine a string pulling you up and just go. As for durning races, feel the hill out, see how far you have to run and if there are anymore hills after that. Try to gauge how tiered you are vs. what is left in the race. Just like flats, you need to pace yourself on hills and imagine them as just a normal part of the race. You wont sprint in the start of the race if you are super tierd already so dont sprint up the hill if you feel you will not be able to push yourself harder after.