PI borrow for the title this phrase from a song by the National Gianni because by a strange play of mental associations it comes to mind when I think of the Boston Marathon, LA Marathon, the oldest in the modern world and which was again run on Patriot’s Day this year, in its 126th. In addition to historical matters and being part of the Six Majors, Boston is a Marathon famous for a section of it, called “
Heartbreak Hill
” or “Heartbreak Hill,” in which it traverses a hilly stretch (preceded by three other lighter ones) that puts athletes to the test. The BAA, which organizes the event, suggests that future participants train on the hill specifically to best overcome this part, which is encountered by the way almost in the race finale, between mile 20 and mile 21 (about mile 32).
BUT WHAT DOES IT ACTUALLY MEAN?
To better understand what it means to run a hill, it is good to have in mind what slopes we are referring to, starting with the easiest ones to tackle.
Type I: 0% percentage. The flat run, without any uphill or downhill, like those that can be done on the track or the canals in Milan.
Type II: percentage at about 1%. In these races you go up about 10 meters per kilometer. It seems little, so much so that for those accustomed to greater inclines this type can be considered a false-flat, but for those coming from rides done exclusively on Type I the fatigue is felt here as well. This kind of percentage is what is recommended to be kept on the treadmill, to counterbalance somewhat the sliding of the carpet and to have a more efficient run that is not “dragged” by the sliding of the belt under your feet.
Type III: percentage at about 4 percent. There is a lot of climbing here, and the whole climb is felt, with elevation gains that can reach about 40 meters per kilometer. On Type III hills (the Heartbreak Hills fall into this range, with 3.3 percent slope) one must arrive trained and specially prepared, because they really put a strain on one, especially when-as in Boston-they alternate in succession.
Type IV: percentage at about 8 percent. Those who have trained very well to do the climbs will still have a chance to run on this type, but what a struggle. The 80 meters per kilometer put even the strongest people to the test. It is fertile ground for mountain runners who are used to the later types.
Type V: percentage at about 12%. From here on, it’s expert stuff, and for those who are not trained on these kinds of climbs, it’s a good thing to walk. There is no shame in doing so, and in some cases it is the only way to get to the top. You climb 120 meters in one kilometer, which means doing one kilometer and two hundred meters of climbing in ten of running. Not petty stuff in short. It is roughly the slope that there is in a famous race that takes place in Sardinia every year and which is not coincidentally called “From the Sea to the Mountain,” because starting from sea level it climbs to the town square at over 900 meters. For those familiar with cycling climbs, that of the Muro di Sormano in the province of Como has roughly the same slope. Done by bike is perhaps even more trying than done on foot.
Type VI: percentage at about 16 percent. Here it is almost no longer climbing, but actual climbing. We include it in this list because it is the maximum incline value that can usually be found on treadmills, and it is the one for which, if the incline is continuous, those who are really very well trained can walk the whole thing without ever stopping, but for the vast majority of ordinary mortals, walking for a few stretches is the ideal solution.
Type VII: percentages greater than 20%. In running, it is really difficult to find race courses with these gradients, unless we are talking about specific races in which well-aware (or unconscious) athletes participate. You climb 200 meters or more per kilometer and if you are not trained it is torture. Short stretches on such inclines, on the other hand, are great for strengthening calf muscles and glutes, ensuring improved power and endurance on easier trails.
SOME TIPS FOR RUNNING UPHILL
If you want to train uphill, if you have a schedule to follow that requires you to do repeats at a certain gradient, or simply where you live there are only roads with quite a bit of elevation gain, here are two (really two) tips on how to deal with climbs.
Shorten the steps and increase the cadence. It is a trick that will allow you to make less effort to move your body and simultaneously help you develop your calf muscles. The greatest efficiency is achieved by resting only the forefoot, at the most forward point possible, almost on the toe of the foot, with ground contact reduced to the shortest possible time.
Keep the body tilted forward
, shifting the center of gravity so that it still always falls inside the supporting foot, but more toward the toe of the foot. During uphill runs you move your body not only forward but also upward, and this expedient will help you exert less effort. Don’t bend too far and don’t try to keep your back straight; the correct movement will come naturally to you simply by tilting your torso toward the road.
It will be strenuous at first (no, it won’t, it will always be strenuous) but running by varying the incline will allow you to better develop muscles and endurance. By the time you run Boston, like this, you will be prepared!
(Main image credits: samotrebizan on DepositPhotos.com, photo in article by Byelikova on DepositPhotos.com)