FLAT doesn’t always equal FAST. A hilly course can = a marathon PR.
Looking for a good marathon? Don't be afraid of a few hills, they may just help your performance.
All year I had been looking for a fast marathon – A FLAT and FAST marathon. I did the research, I read message boards, and race reviews… I felt like I found the perfect race. I was wrong.
By mile 16, my legs were destroyed. My calves were cramping and my quads ached. I still finished strong, but it took me over a month to recover. Later, when trying to plan out my next marathon, I discovered an article written by Pete Pfitzinger (author of Advanced Marathoning and Run Strong) on "Preparing your legs for 26.2 miles of hard road."
In the article, Pfitzinger explains that a very flat marathon course makes your body use your muscles in exactly the same motion for thousands upon thousands of strides. The lack of change actually increases fatigue because your calves, quads and hamstrings repeat the same cycle over and over. To prepare for a super flat course, you should probably train on a similar course and avoid hills all together. (Pfitzinger)
HILLY COURSE = PR?
One of my running acquaintances, a 2:45 marathoner, told me he doesn't like to run flat courses because "you get no break and no variety." For me, I find it harder to change gears over a flat course then one with some rolling hills so I can use the downs to get my legs going.
I recently set a half marathon PR on a very hilly course in Atlanta, Georgia – almost 3 minutes faster than anything else I have run this year. Of course, I train on the hills to build up leg strength. I'm just saying, maybe there is something to the hills after all and we really should not fear them.
CONCLUSION
Don't be afraid of the hills. Instead, show up on race day well prepared by training on a similar route in which you will be racing. Incorporate hill work into your training schedule, and be ready to set a personal best.
Happy running, ALL!
Meggan is 2:52 marathoner from Starkville, Mississippi. Read more at momvsmarathon.
