Notes from Hill chat

Notes from Hill Training session
First: I plan to post a map of Sunday's run on the blog later this week.
For those interested in getting a rough idea of potential running routes, go to: http://www.gmap-pedometer.com/
At that site, you just type in Fredericton and you can start mapping out routes and it will give you an approximate distance, which is generally accurate within 200 metres. Once you get the hang of it, it is a pretty handy website.
I also plan to update the clinic run schedule on the left hand side of this blog this week. That is a bit time consuming, so please be patient.


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