The dreaded hill has been the enemy of the runner since the dawn of time but is an essential part any distance runners training plan. It would be a lie to say its purely psychological, its not, hills are hard work but every hill makes you that bit stronger. There are however ways to minimize the pain by working with the hill, this improves leg core and upper body strength and also power, speed and confidence. To work with the hill as you approach it shorten your stride, keep your body tall and focus on the top of the hill. Don't fight the hill, maintain the same effort output as before this way you will have strength and energy to enjoy the benefits of gravity and momentum during the downhill. To get the most of the downhill open your stride, lean into the downhill from your ankles, try to land your foot just behind your hips not directly under them. Also, try to relax and let gravity pull you down the hill with minimal energy output. Remember that hill runs are only one part of your training plan, one day a week is enough, hills are traumatic on the body so allow yourself to become use to them and allow recovery time. This is also a good approach for race day, think energy management and do not go into a hill head on an try to beat it as you will more likely end up crawling over the line.
The other way to hill train is reverse it up, so more or less the opposite. Work the hill hard on the up and ease it on the way down allowing for recovery. The up hill is real resistance work and will be a challenge but with the recovery interval on the way down you should be able to work this routine a few times which will build power and significantly boost performance. Always remember to gear up according to the conditions you are training in, for winter training consider the Must Have Winter Running Gear.
The other way to hill train is reverse it up, so more or less the opposite. Work the hill hard on the up and ease it on the way down allowing for recovery. The up hill is real resistance work and will be a challenge but with the recovery interval on the way down you should be able to work this routine a few times which will build power and significantly boost performance. Always remember to gear up according to the conditions you are training in, for winter training consider the Must Have Winter Running Gear.
Click product names to see customers reviews.
| | | | |