Running a rolling course with numerous hills will do the trick while adding the change of scenery that makes running so pleasurable. Wherever you choose to run, make sure that the course will give you the opportunity to run at least five or six hills 200 yards long or more. Remember that the idea of hill work is to negotiate the hills efficiently, with as little disruption as possible to your rhythm. Think of yourself rolling over the hill, almost as if it isn't there. Concentrate on keeping your upper body relaxed, while you let your legs do the work.
On gradual inclines, try to run a bit harder than you had been running on the flat before the hill. On steeper inclines, concentrate on lifting your knees and pushing off hard with every step. This attention to your "vertical" motion is at least as important as your forward motion up the hill. The steeper the hill, the more you should lift your knee; on the steepest inclines try to lift your knees so high that your thighs reach horizontal. The strong push-off and high knee lifts will increase both your stride length and the range of motion in your hips: voila, you've increased your speed.
Even for very long hills (a mile or longer), try to maintain the exaggerated knee lifts. The benefits will make themselves known soon enough. The knee lifts, incidentally, are not easy. But even with the extra workout, your legs take less of a pounding running uphill than when running hard on the flat or downhills - you're not hitting the ground as hard.
As you reach the top of each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again. Use the flat or downhill on the other side for recovery. As always during the easy portion of any speedwork, keep running - even if at a gentle jog.
Be cautious about hillwork if you have an injury in your calf or achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting.
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1 comment:
This is some great advice!!! Thanks for the training tips Cath. The running position that has helped me is . . . to keep my core solid or strong and relax my arms and shoulders, keep my body at a forward angle from head to toe (not bending at the waist), and try to let that forward angle carry my legs forward. This somehow keeps my leg muscles working evenly, so there is not pressure on only my quads, or calves. It takes some practice, but it helps me stay strong. I also focus on keeping my toes pointing forward instead of outward or random directions. Some of y'all may want to give this a try.
PS. I hope everyone is doing great on their running.
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