Hill training is an important aspect of all running programmes; it helps to develop running specific muscles by using gravity (the hill) as extra resistance. Training on hills will make you a better all round runner. Your first hill training session will be incorporated into your 4 mile run; choose a route you know to be a little hilly and focus on powering yourself up each hill and allowing your legs to relax on the way down. Future sessions will include multiple attacks on individual hills, to focus on strength, but we are just getting a taste for them this week.
When approaching hills, it is easy to think about the negative and how hard it will be, particularly the steeper ones. I want you to start focusing on the positive, how much stronger and toned your legs will get by attacking the hills; it won’t make them any easier on your legs, but getting your head in the game on hills really helps. See each hill as a personal challenge that you can’t fail to achieve, the really positive side is that the faster you get up the hill the faster the hard work is done.
The key is to not let the hill beat you before you reach the bottom; think about attacking it as you approach and maintain a rhythm in your stride. This may mean shortening your stride to suit the incline, this is okay; you will be travelling slower but try to keep the same or a slightly quicker cadence (steps per minute). Keep an upright posture and try to be light on your feet, pump your arms to help propel you up the hill. As you reach the top maintain the same amount of effort and return to a natural stride. If you don’t make it to the top without a break, walk, don’t stop; note where you got to and get further up next time.
Coming down hill seems easier, but technique is more important. Poor down hill technique is one of the most common cause of muscle soreness. Try not to sprint down or surrender to gravity and lose control. Maintain an upright posture and keep your feet close to the ground for maximum control. Try to land lightly and not slap your feet. Relax into your stride and try to use the down hill as a form of active recovery, where gravity is doing some of the work; rewarding you for the effort you put in to get to the top. Increase the length and cadence of your stride, but maintain control, slow down by shortening your stride if you feel like you’re losing control and balance.
Use the momentum gained on the down hill to keep you going for a couple of hundred metres after the hill by maintaining the increased stride length and cadence.
Hills are a necessary part of training for the half marathon and will improve the performance of runners at any level. Try to enjoy them as part of your training programme and appreciate what they are doing for you; hill training really helps to firm up bums and tone legs. Make sure you stretch properly at the end of your training session.
Take the 6 mile run easy on Sunday and reward yourself; with only three weeks done you are nearly at the half distance mark. Well Done!
Darren
Helping you Achieve
When approaching hills, it is easy to think about the negative and how hard it will be, particularly the steeper ones. I want you to start focusing on the positive, how much stronger and toned your legs will get by attacking the hills; it won’t make them any easier on your legs, but getting your head in the game on hills really helps. See each hill as a personal challenge that you can’t fail to achieve, the really positive side is that the faster you get up the hill the faster the hard work is done.
The key is to not let the hill beat you before you reach the bottom; think about attacking it as you approach and maintain a rhythm in your stride. This may mean shortening your stride to suit the incline, this is okay; you will be travelling slower but try to keep the same or a slightly quicker cadence (steps per minute). Keep an upright posture and try to be light on your feet, pump your arms to help propel you up the hill. As you reach the top maintain the same amount of effort and return to a natural stride. If you don’t make it to the top without a break, walk, don’t stop; note where you got to and get further up next time.
Coming down hill seems easier, but technique is more important. Poor down hill technique is one of the most common cause of muscle soreness. Try not to sprint down or surrender to gravity and lose control. Maintain an upright posture and keep your feet close to the ground for maximum control. Try to land lightly and not slap your feet. Relax into your stride and try to use the down hill as a form of active recovery, where gravity is doing some of the work; rewarding you for the effort you put in to get to the top. Increase the length and cadence of your stride, but maintain control, slow down by shortening your stride if you feel like you’re losing control and balance.
Use the momentum gained on the down hill to keep you going for a couple of hundred metres after the hill by maintaining the increased stride length and cadence.
Hills are a necessary part of training for the half marathon and will improve the performance of runners at any level. Try to enjoy them as part of your training programme and appreciate what they are doing for you; hill training really helps to firm up bums and tone legs. Make sure you stretch properly at the end of your training session.
Take the 6 mile run easy on Sunday and reward yourself; with only three weeks done you are nearly at the half distance mark. Well Done!
Darren
Helping you Achieve
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