Thanks everyone for the great response on my first installment on Hill workouts! And if you haven’t checked Part 1 out yet, you can HERE! So on to the 2nd Installment in the series!! The HOW!! Yes, I know it sounds silly, you all are thinking “duh, I know how to run up a hill”, but it may not actually be as easy as you think! Here are some great tips for running them properly to avoid injury!
1. Make sure you warm up, you want to get the blood pumping first. You have big muscle groups working when running up a hill so a lot of blood gets shunted to those large muscle groups! Make sure you do your dynamic stretching (i.e front and side leg swings, butt kickers, walking lunges, etc)
2. Find a hill that isn’t too steep but that isn’t too easy either. Find one with a 10-20% grade and about 100-200 meters long.
3. Put in a good effort. Your breathing should be heavy and legs should be tired!! There is no point on doing these if you are going to half ass them!
4. Jog or walk DOWN the hill. (Stay tuned for a post on HOW to run DOWNHILL)!
5. Cool down with an easy mile. According to Runner’s World:
“Just as your warm-up ideally initiates a continuum of effort from inactivity to a high level of work, the purpose of the cool-down is to bring your body back to a resting state as efficiently as possible. Doing so prompts quick and complete recovery in preparation for the next hard effort. Slowing your heart rate gently and continuously gives your veins time to constrict and your blood pressure time to drop, preventing “pooling” of blood in the extremities. “
6. Start with 4 and increase each week with no more than 2 extra each time.
7. Never do more than 1 or 2 sessions per week.
Hills WILL help your training, I guarantee it. I know a lot of people are scared of them, but sometimes the mental block is stronger than the physical! Just get out there and try, that’s all I ask. #noexcuses
Who does dynamic stretching before a run?
Do you warm up and cool down?
How have hills helped improve your training?