TRAIL TIP#3: RUNNING VS. HIKING AKA “WHEN TO POWER HIKE”
When I first came back to trail running from running fast on the roads, it’s like I had forgotten what to do when I hit a hill. Try to maintain the same pace and your heart rate skyrockets. Start walking and the heart rate is too low and you aren’t moving well on trail. So the real question here is what the heck should I do on hills?
Like so many things it depends on a few different factors.
What is the goal of the run that day? Is it long, slow distance? Trying to keep your heart rate really chill? If so, you may opt to power hike if the hill you find yourself on is sure to push you into Z3 or Z4. If the goal of your run is more fartlek or “speed play” where you let your heart rate creep into Z3 it may be good practice to do what I lovingly call my “Grandma shuffle” up the hill, let your heart rate come up and recover on the flats and the downhills. As always, know what you are training and why and try to stick with that.
Are you training for a short or long distance trail race? If you are training for a shorter trail race where your effort is sure to be higher for the entirety of the race (5k-1/2 marathon), it would definitely make more sense for you to practice running more of the hills during your training. Training for a marathon or ultra race? You should probably start working on those power hiking skills (and they are skills!) since that will more likely mimic what you do for race day.
I also look at the gradiant of the hill (no I don’t actually measure it although my watch can.) I can look at it and judge if I can move up it more efficiently power hiking or running it. If running the steep hill will jack my heart rate and still not help me move much faster than a power hike, I will choose the option that spends the least amount of energy.
We hope some of these tips help you decide when to run vs. power hike on hills. We would love to know your strategies on hill running vs. power hiking! When do you choose one over the other?
