Hill Training
Hills are tough and very challenging. They put a big strain in our body plus they make it harder for us to run faster. However, hills are good for all of us and these can be good for our workout. Hill Training is perfect for athletes who depend on high speeds in Running and it has strengthening effects especially to the runners. It is an effective way of building aerobic power and strength. It makes the runner healthier and stronger. To lessen the chances of injury, you should stay properly hydrated, have a good solid base of endurance and strength, and do some stretching before running.
Hill Training offers the following benefits:
- improves stride frequency and length
- develops control and stabilization as well as improved speed (downhill Running)
- helps develop power and muscle elasticity
- promotes strength and endurance
- develops maximum speed and strength (short uphill runs)
- develops coordination, encouraging the proper use of arms during the driving phase and feet in the support phase
Running on a flat surface makes the muscles contract more quickly and works at a higher rate, making it more powerful. In Hill Training, our muscles can build up two to three times as many muscle fibers as when running on flat surfaces. Short, medium and long hills are quite different from each other and they have various benefits.
Short Hills
- take more than thirty seconds to run up with an inclination of between 5 and 15 gradient
- runner's energy source is entirely anaerobic
- running technique should have a vigorous arm drive and high knee lift
- short hills of 5- to 10-second duration will help improve the Adenosine Triphosphate and Phosphate-creatine (ATP+PC) energy system and hills of 15- to 30- second duration will help develop the ATP+PC+muscle glycogen energy system
Medium Hills
- require 30 to 90 seconds to run up
- good distance for the middle-distance runner since it combines the benefits of the short hills with the stresses on local muscular endurance and tolerance of lactic acid
- energy source is both aerobic and anaerobic
- the best way to get up in a race is scuttling up the hill with a short stride and forward lean
Long Hills
- take from 90 seconds to three minutes plus
- most of the energy comes from aerobic sources
- a local muscular fatigue in the leg muscles may occur
- good for the cross country or road runner who is running distances of 10,000m and upwards
Hill Training might be a real source of agony especially for those who will be doing it for the first time but soon enough, it will make you realize that proper Hill Training will help improve strength and overall Running performance.
|
|
|
|
|
Basics & Backgrounds
Home
Print Article
Email Article
Comment on Article
Write New Article
Search Articles
