Hill Running for strength.

16 Nov

Hill Running for strength:

Those of you who run with me know I love hills!! I like to pick hilly routes and I love finding a nice steep hill and making you do repeats on them. Most people dislike hills and try to avoid them, some people run on flat boring surfaces like the LRT a lot some live on treadmills at zero percent incline. The world is not flat, race courses are not flat and hill running builds strength!

One key workout each week for myself and athlete’s I coach is hill repeats. I like to find a hill at least a quarter mile long and work that hill over and over. Work on form, work on strength and work on speed. I go up the hill with a hard effort and I recover on the downhill.

These type of workouts also translate over to the treadmill when it’s negative degrees out and roads are full of snow. Incline treadmill workouts also help pass time on those dreaded machines. Training for races like the Boston marathon doing negative grade running also helps a lot and the treadmill does work well for this you can set the machine on decline run for miles and then add the incline and start climbing over and over.

The thing I always teach athlete’s about hill running is; during a race most people slow down and fizzle out on the hills but if you’re feeling strong and can pass people on them it becomes an instant shot of adrenalin! And if you train on hills build that strength then happen to race on a flat course think about how much faster you will be, how much easier that flat road will feel and thus benefit from countless trips up and down those hills.

Hill running will work certain muscle groups in the legs that don’t always get used it will build lean and strong muscle and can help serve a couple purposes. One builds endurance and gets those running miles in while building strength that you would get from lifting weights.

So gear yourself up find some good hills and run! Don’t be afraid of the hills, welcome the hills it is also a mindset; you have to psyche yourself up for hills you have to tell yourself they are not hard and you love them!
Happy Hill running
Coach MB
USA Track and Field Level One Certified coach

Speaking of hills today’s workout for me and the group was hill repeats!
Ran about 2.25 miles out to a hill, then did 4 repeats on this ¼ mile long hill and then the 2.25 miles back. Great workout and had almost 6 miles of running when done. At 4pm today I’m doing the same workout all over again 2 a day hill workout have to love it.


2 Responses to “Hill Running for strength.”

  1. Athletic James December 12, 2011 at 7:04 am #

    Inspiring information on improving my athletic performance!

  2. gre sample test December 15, 2011 at 1:44 am #

    One of my all time favorite quotes seems really fitting here “Success is nothing more than a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day. It is the accumulative weight of our disciplines and our judgments that leads us to either fortune or failure.”–Jim Rohn

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