Adding hill running workouts into your training will translate to better form and faster times.
Hills pay the bill! If you’re looking for efficiency and speed gains, don’t underestimate the impact hill running workouts can have on your performance. Training on hills builds muscle strength, which can help improve running economy. This in turn translates into less energy used over the course of a race.
A recent study has shown that runners that do hill workouts twice a week, where 32 precent longer after 6 weeks, when compared to a group who trained on level ground This is because uphill intervals improves your lactate threshold. That means your body produces less muscle-burning lactic acid at the same swift paces. Flat intervals also do this, but you don’t need to move as fast to reap the same rewards.
Here are 4 hill running workouts that you do. For every repetition you’ll want to be jogging back down to recover before going again.
For Road Races
Keep your efforts short and sharp. Try 10 x 30 seconds to begin with, keeping your knees high. Next time around extend the session to 10 x 45 seconds, then 10 x 1 minute. You you may run out of space if you can’t find a long hill. 😀
For Trail Runs
Look to go longer on the hill efforts, in excess of 2 minutes per effort. Find a long hill! Longer hill repeats boost many key fitness factors. In addition, longer efforts prepares you better mentally for more-technical courses.
For Efficiency
Follow the road race advice, short and sharp. You may want to reduce the efforts and focus on form. Drive your knees high and land with your foot underneath you. You’ll be able to push harder whilst focusing on form, when compared to level ground as there’s less chance of injury with shorter strides.
Bonus advice. Descend with Care
Going downhill will burn out your quads quickly. When you first start hill running workouts, take it easy to begin with. Once your comfortable you can relax more coming down. A great tip I’ve heard it to lean forward from the ankles, Looking down toward your feet can help.
If you liked this post, see my other post on How to make running awesome, not boring!
