How to be faster & stronger with this training method
Hills hills hills, often considered a runners nightmare. But what would you say if we said hills can make you a stronger, faster and better runner? Hill sprinting should be on your to-do list by the time you finish reading, and no, we don't mean to sprint up hills during a 5k, 10k, half marathon or marathon!
Read on to find out how and why you should be including speed workouts to your running plan.
What are hill sprints or hill repeats?
Hill sprints or hill repeats are a scientifically proven method for runners to implement into their training to target speed, power and strength. The best thing about this type of workout is that there are a host of benefits while being a perfect workout to fit in a busy day.
Burns calories at a quicker rate
It's quick!
Being an interval workout, the time of performance is short, partnered with a short recovery. One of the shorter to moderate hill sessions typically takes around half an hour to complete making it a good training session to fit into busy days.
Makes you a better runner
Running a suitable incline forces the body to attack the ground from an angle, what does this do? Well having the ground at an incline angle makes you open your stride up by having to lift your knees up higher, one of the most important parts to efficient running.
Other examples of how running hills can improve running form are:
1) You run on the forefoot to midfoot, avoiding heel strike
2) Your stride rate increases
3) You learn to control your breathing
4) Mental strength is increased
Strengthen muscles
Even though going out for a run builds muscles, performing hill sprints will strengthen your muscles at a faster progression. The added incline adds a resistance to your run, resulting in your muscles generating more power and strength in areas such as the glutes, hamstrings, quads and calves.
Reduces injuries
Moreover the beauty for the incline is that the way each foot is placed to the ground with the angle force on impact is reduced from the front of the lower leg diverting the pressure from an area where shin pain is found, With this, hills are a good option to relive the pain of shin splints. Although we strongly recommend seeking a professional and resting if your shin splints persists.
Helps you run faster and further
As your stride power increases, each step propels you further requiring less energy. As your stride rate and power increase, you become a more efficient runner by covering more distance with each stride.
Boost Stamina
If you can sprint up hills, then running on flat ground should be easier. Hill sprints help you reach your maximum heart rate quickly, something that would take miles to do running at a comfortable pace.
What is VO2 max? Known as maximal oxygen intake is the measurement how much oxygen is intake during maximal effort.
Why’s this important? Improving your oxygen intake allows your body to work harder for longer, another reason to run hills.
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