Changes

It is important that the race simulation mimics the elevation profile of the actual race. Training on the flat for hilly race has obvious problems, but training on hilly terrain for flat race is also a mistake. Gentle hills tend to provide variety in which [[Muscle|muscles ]] are used at any given point, and some runners find that the flat race causes them problems because of the lack of this variety. The other problem that can be encountered when training for a hilly race is the length of the hills. Running many small hills does not replicate running a few long hills even if the gradient is the same. The [[Delayed Onset Muscle Soreness]] that comes from [[Downhill Running]] is greater on longer hills then multiple short downhills.