[JDT]

I run lots of steep hills.  I don’t have the most flexible calve muscles and hamstrings (like most long-time runners).

I am wondering the most energy efficient technique to power hike very steep hills during a run/race.  I always hunt for a  relatively flat area to step on, but often there is not. Sometimes I have poles, often I don’t.  Is there much consensus about keeping the heel flat on the ground or walk up with the calf lifted (having only the ball of the foot in contact with the ground…as if you’re running).  Or maybe just mix it up!!  It often seems the stress and lactic build up on my lower legs (soleus, gastroc, and tibialis anterior) are the rate-limiting factors during long steep uphills.

Additionally, it seems that the Evoke lower body gym work-outs focus mainly on quad/buttock/core strength and endurance.  Other than calf raises and lowers, are there any specific exercises that could supplement?  Or is simply running/hiking uphill and stretching the best way to improve lower leg muscular endurance and reduce strain?

Thanks

[Scott Johnston]

You can have good ankle dorsiflexion and still have good calf stiffness.  I would start with ankle dorsiflexion static stretches to get your heels on the ground more when hiking up hills.  Having your lower legs on fire on the uphills is not ideal.  When muscles relax, blood can flow into them and help with that burning feeling.  But not being able to go through a normal range of motion in your ankle, you are keeping these lower leg muscles too tight for too long

Can you get into a deep squat?  Butt down close to the floor, heels flat on the floor. Stay there as long as you can.  This will help your hips and ankles.  You must have good ROM in all your leg joints, or you will put undue stress on other joints.

Jumping rope, two feet at a time, off your toes will help build muscular endurance in the lower legs.  Locked knee, toe bounce is another way.

I suggest a two-pronged approach. Increase dorsiflexion ROM and some calf ME work.

Scott

 

[jesse@evokeendurance.com]

Another point is that you may be running when it’s actually more efficient to hike. At a certain grade, power hiking can better to keep hr lower and reduce strain on muscles, ligaments, and tendons. If you’re feeling lactic acid build up, my guess is you’re just going too fast and likely running when it could be more efficient to hike. It does take trial and error to know what grades are good for each. In general, perhaps reducing overall output on easier days would relieve the tension you feel in your lower legs. Zero drop shoes also tend to put higher strain on the calves if you happen to be wearing low to no drop shoes.

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