Hill Running
Running on hills is a form of strength training that can improve speed on the track and road. Hills increase the intensity of training and builds strength because of the resistance they offer when running. An increase in strength also decreases the possibility of injuries. Since many cross country and road races today incorporate hills, to be able to race successfully over them the runner needs to practice them in training. Hill training can also make you a better runner on the flat and on the track because in order to have good speed you must have strong upper thigh and hamstring muscles. Hill running can develop these areas significantly by increasing the amount of resistance that your body can adapt to. Uphill running can be used to increase form by concentrating on a relaxed style. On the other hand, downhill running can teach relaxation and improve leg speed and stride.
Using hills to increase strength and develop muscle by pushing on inclines builds the lower leg muscles. By developing power there, you can increase the efficiency in your push-off, strength in your legs and improve your running posture. The leg muscles have to work together perfectly to produce a smooth stride. Hill running allows the runner to build strength and co-ordination at the same time. Hills can also be a good way of getting into shape with less risk of injury. A runner does not have to do many hill repeats to obtain a quality workout. A good hill workout of thirty minutes can be more exhausting than an hour and a half run.
Technique is the most important part to running hills successfully. The proper way to run uphill is to lean back. Conversely, when running downhill the runner needs to lean forward. When approaching the hill the runner should consider it as an opportunity to relax, change pace, and use different muscles. The head should be upward, looking forward, which keeps the body perpendicular to the ground for best traction. Strides need to be short and quick to reduce energy waste and increase efficiency. Hills should be run at a comfortable pace and not at the same speed as on the flat. When reaching the top of a hill don't slow down, run over the crest and quickly resume the previous pace from the flats.
Running downhill is completely different to running uphill. The skill, technique, and attitude are opposite. Downhill running also needs practice to condition your body to the intense pounding and faster speed of running. Downhill strides are a great way of increasing speed. The secret is to let gravity do all the work by tilting forward and letting the hill carry you down. When running downhill the runner must lean forward. Not only will this increase speed, but also minimise pounding by getting off the heels of your feet. Holding back downhill just slows you down and wastes the effort you just put in running uphill. As the downhill gets steeper and your speed faster, raise your knees and widen the length of your stride to cope with the increased speed. For better balance rise your elbows up and out in a free falling motion. To improve cushioning for the shock absorbency, try to land on the front of your feet and not on the heels.
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