Why hill running is such a great workout
They can be a big challenge, even for the well-trained. That’s why hill running is not so popular. But every ambitious runner should incorporate hill running regularly into their training. Done correctly, they make you a fitter athlete. Here are the best tips:
What makes hill running so valuable
Hill running has many benefits. You can improve your anaerobic endurance as well as your strength. Muscles necessary for running such as quadriceps, gluteus, and gastrocnemius benefit, as do hamstrings. Performed with the correct running technique, they not only make you a better runner. They also have a positive effect mentally: you learn to overcome yourself, and it is easier for you to excel in a race. And there are other benefits too:
- Hill training improves your basic speed.
- They help to avoid shin splint syndrome, which is widespread among runners.
The right running technique
Probably the most critical difference to running on a flat track is that you run uphill on your forefoot. This is an excellent workout for the calves. However, it also puts more strain on the Achilles tendon. In addition, the thigh muscles have to work harder. With the upper body, you lean forward but tense the core so as not to bend at the hips. It is vital to use the arms intensively to support the run optimally.
Not suitable for beginners at first
Hill running is much more strenuous than flat running. Beginners should therefore build up a base before they start. Alternatively, they should find an easy uphill section and run slower. For experienced runners, there are several training options:
- Hill runs of different lengths.
- 5 – 10 longer hill runs of 400 to 800 yards.
- 5 – 10 speed runs of 100 to 150 yards.
- Jump runs of 50 to 80 yards, 3 – 10 times
- You can also do a running ABC drills on the hill