Trail Running Tips: Uphill / Race Strategy...(Ultra Marathon/Skyrunning)

ERIC ORTON RUNNING ACADEMY:
Join coach Eric Orton, author of THE COOL IMPOSSIBLE and World renown run coach in Born To Run, as he discusses training, performing, and all things running.
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Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, World renown Ultra Running/Marathon coach, international author/speaker, and has operated his online coaching business for the last 21 years.
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[lisarunsfast]

Thank you so much for this!! Will use these strategies for my next race!!!

[Kelly_Ben]

Thank you for this! I run only trails and trail races now, and most videos on race strategy push sticking with your race pace mile after mile, which just doesn't work on hilly or technical trails. You called me out on my habit of charging smaller hills just to get over them too. My bucket list race is the Glen Coe Skyline, and I have a LOT of work to do to get there. Congrats to your 100k athlete!

[jeffloflin]

Great advice and will put these tips into practice!

[marc]

hi Eric, can i object here?
i reckon this tip is usefull if you find yourself in a long mileage of little ups and downs; yes, it is good to keep the effort constant and not alter it once and again. But as the "ups and downs" get larger, i personally see race strategy very differntly. I'll explain myself, correct me if i'm wrong.
My strategy on races is to go strong on large uphills and recover while going down... why? I've noticed that, given an uphill that takes me 30' to complete if i go at my 100%, it takes me around 33' at my 90% and 45' at my 60% to complete it, while this same hill runned downwards takes me around 16' at my 90% and 20' at my 60%. If i run both up and down at 80% constant effort, it takes me around 38'+18'=56', but if i run 90% up and 60% down, i get 33+20=53'. That's 3 full minutes off the clock while keeping the effort relatively similar, if not lower. I've experienced it is easier to cut time off the clock by pushing a bit harder through uphills while taking it easy on downhills, mainly because downhills are not as taxing or demanding.
What would be your thoughts on that? have you experienced anything similar?

[holdingnamerequired]

looks like an amazing spot for running

[wallysworkin]

Pumping out the content before hibernation, love it!

[Skter-Dad]

Thanks for the tips. Two questions, I am having a hard time keeping cadence around 180bpm on uphill any tips for that? Also do you ever use trekking poles for long races? Doing my first 50k with about 7000ft elevation wondering If poles are good to carry?

[pjdemo]

So you're saying, 'chug, chug...zoom, zoom...sssllliiide?

[DR-tiyi]

you can cut much more minutes from uphill pace than from downhill pace. is basic math :))))