Hill Training
Posted on Oct 19, 2007 under Training Tips |Aurthur Lydiard, the famous New Zealand coach said that running hills is the only beneficial form of resistance training. This is because hills strengthen your running muscles while you are running. Hills can get you in really great shape fast!
Benefits of hill training include:
- Improves form.
- Strengthens running specific muscles without lifting weights.
- Builds strength in preparation for speed training.
Find a hill that has a moderate grade. While first starting out don’t do too many hills or go to fast. As you develop strength week after week you’ll be able to handle more repeats of the hill.
For strength endurance run a moderately long hill. Anywhere from 200-600 meters depending on your fitness level. Run 4-6 times the first time if you can handle it, then build up as your fitness level increases.
For speed find a shorter steep hill to run. 50-100 meters will do, and run it fast. Maybe 85% of max speed.
Don’t do hills more than two times per week because it puts alot of stress on the body.
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