Notes from Hill Training session

Why do hills?

Strength training

House analogy, 35 per cent

Acquired skill, takes practice

Builds confidence

Benefits running on flat surfaces because of added leg strength

Strengthens muscles in knees

                Watch for injuries, especially in Achilles tendon, before commencing hill training

Hill training can be as effective in building aerobic power as speed intervals

Strengthens: hamstrings, calves, glutes, hip flexors and Achilles tendons

Avoids injury: lessens impact of foot fall.  Impact force is major contributor to injury

 

How to do hills

The perfect hill

                250 metres to 600 metres

                Incline of eight to 10 per cent

 

Always warm up for 10 minutes

Run to hop of hill first, jog down and then start repeats

Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
Keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
Keep your chest up and out. Keep your breathing relaxed.
Pay attention to any signs of stiffening up, keep jaw, shoulders, arms, fists relaxed

Maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.

 

Problems and possible causes

Uphill

Breathing too rapidly: Overstriding

Tight leg muscles: Overstriding

Tight lower back: Leaning too far forward

Shoulders/arms tired: Too much arm swing

 

Downhill

Tight hamstrings: Overstriding, "too much air"

Arms flailing/loss of rhythm: Going too fast

Sore lower back: Leaning too far forward

Sore quads: Overstriding