How to safely train for running hills
When world championship marathon runner Brad Huston became a coach of the sport in which he had excelled in competition, he learned an interesting fact: Many of the fastest and strongest runners have done some “hill work” as part of their training. training programs.
Hill work, in which athletes train to run on inclines, has proven to be an effective training tool for all sports where high running speeds are essential. It’s a tool that can help shape championship riders.
Benefits of running hills
Many studies have shown that athletes who train to run hills have a distinct advantage over their flat-surface counterparts. One such study, published in the European Journal of Applied Physiology, He demonstrated this point by engaging runners in an intensive 6-week period of hill running. At the end of the six weeks, these runners showed a significant increase in leg strength and distance covered.
Brian Mac, a performance coach for the UK track and field national governing body, has seen similar improvements in his athletes. The reason hill running is a great training tool, says Mac, is that the runner uses his own body for resistance. This forces runners to use muscles they don’t normally use when running on flat surfaces.
In addition, the muscles that they do – calves, glutes, hamstrings, Achilles tendons – contract more quickly when running uphill, strengthening these muscles in a much shorter period of time than running the same distance on a flat surface.
But there are dangers in store for those who train to run hills, dangers that can be minimized with a little knowledge and a lot of planning.
run hills safely
Douglas Lenz, Director of Fitness and Wellness at Chambersburg Health Services (Chambersburg, PA), said Sports Chiropractic and Rehabilitation, “The biggest problem with hill training is insufficient preparation, too much volume, and/or too little recovery time.”
Too many runners make one, or all three, of these aspects of trail running wrong—mistakes that can lead to injury, discouragement, and failure.
Getting ready to train to run hills
Proper preparation is essential for successful hill running without injury. Getting ready to run hills can be a slow process, but it ensures ultimate success in this endeavor. To prepare to train for hill running, one should:
– Build for it slowly. Uphill running should never be attempted unless the individual has already achieved a certain amount of physical conditioning (preferably running on flat surfaces).
– Stretch before you run. This tip applies to running uphill as well as on flat surfaces. A gentle stretching exercise period before a race protects the athlete from injury.
– Keep hydrated. The importance of hydration cannot be underestimated. For those who engage in vigorous exercise (such as running uphill), two percent of their body fluids can be lost through perspiration. Consequently, frequent replenishment of these fluids is essential.
– Cultivate the right mindset. Many newcomers to trail running turn a small hill into a mountain, in their minds This makes running hills much more difficult than it should be. In truth, running uphill is the same as any other run with just a few differences in angle, intensity, and muscle engagement. A little knowledge of these differences, and how to adapt the body to them, can alleviate the fear one may have when beginning to train for hill running.
appropriate volume
Many runners make the mistake of trying to maintain the same speed when running uphill as they do when running on flat surfaces. However, the incline of the hill requires a slower speed. Trying to keep, or increase, speed when running uphill will only lead to exhaustion and possible injury. To ensure proper speed, a runner must:
– Pace him (or her) self. Because running uphill requires more energy, maintaining a proper pace is essential. When athletes train to run hills, a steady, even pace should be used. But this step should be adequate for the amount of effort put into it. For a beginner, the stride (and speed) is expected to be slower than experienced trail runners.
– Maintain the same amount of effort. You should never increase your speed while running uphill. This can cause injury.
Adequate recovery time
Experts recommend that hill training be implemented no more than twice a week. Muscles need time to recover from the more strenuous effort that is required of them when running uphill. Also, after running uphill, one should:
– Cool down. This requires 5 to 10 minutes of light jogging, which will help the muscles relax from the intensity of running down the hills.
– Listen to the body. If there is any unusual discomfort or pain in the body after physical exertion, one must make appropriate allowances. For those training to run hills, this could include delaying the next training session or shortening the current one.
Simple tips for running on slopes
To train to run hills -safely- the following tips should be followed:
1. Warm up on hills for approximately 15 minutes before starting your training session.
2. Proper running form:
– Straight back
– Head up
– Arms at 90 degree angles, turning at the shoulders instead of side to side
– Knee raises that are slightly higher than those normally used for running on flat surfaces
3. Lean forward slightly as you run uphill.
4. Pump arms
5. Keep a steady pace
6. Jog slowly on each descent downhill
7. Cool down with a leisurely jog for 5 to 10 minutes on a flat surface.
Avoid overtraining
The pressure placed on the legs and ankles during uphill runs is much greater than on flat surfaces. Therefore, it is strongly recommended that a limit be placed on the amount of hill training. All incline exercises are intended to supplement existing running training; not rival him.
A good rule of thumb is to estimate the number of hills likely to be encountered during a typical race and adjust training periods to reflect this percentage.
Although the effort it takes to train to run hills can be time consuming and exhausting, the increase in strength, speed, and agility will be well worth the energy expenditure. Ask any championship racer.