SAT, 03 July 2010

I dare you to name one thing in this world that is better than running up and down hills. Alright, most of us are not fans of those types of up and down. Still, these hills have divine benefits; it'll be worth it, even if they make you feel like you've been destroyed. 


Why does hill running hurt so much? In part, because it takes more work. "You have to recruit more muscle fibers to get yourself up the hill, which causes those muscles to fatigue faster. Plus, when you're running on an incline, there's a shorter distance for your foot to fall before it hits the ground. That translates into less of an energy boost from the tendons, which you normally get when running on a flat surface.

On the up side, hitting hills is hugely beneficial to runners. Do it week after week, and your body begins to adapt to the stresses. In other words, you get stronger. We know we should, but we don't really want to, right? Wrong Cupcake, you'll run these hills and you'll like 'em.

While there's no way around the effort involved, a few adjustments to your workouts and your mental game can make hill running more tolerable—and maybe even more fun.




GROUP HILLS 
Do this workout with a bunch of runners of mixed ability. We'll warm up, then assemble at the base of the hill. Everyone pushes it and works harder. We will jog back down.


PRIOR TO THE INCLINED WORK 
We will warm up by jogging to the site. It's only about a half mile away.


UP AND DOWN
Use this workout as an efficient strength-builder.  We are going to sprint/run up the hill, jog back to the starting position and then get back into it. The jog will be your active rest. If you have to rest. Rest at the bottom of the hill (on flat land). Never walk up hills, never walk down hills! ALTITUDE ADJUSTMENTS
Get your mind right, punk ass!

STOP CHEATING YOURSELF!
You're not lying to me, you're lying to yourself if you don't output 100%

SUFFER WITH FRIENDS 
Umm... Run group???


This is what we will be working on Bitches!

Hit the hills with perfect form 


1 DRIVE HARD WITH YOUR ARMS.
Increase your armswing as if you're pulling yourself quickly up a rope, says Indiviglia. 


2 PRESS FORWARD WITH YOUR HIPS.
As you run up, think about pressing your hips into the hill to avoid bending at the waist. 


3 RUN WITH HIGH KNEES.
This will help increase your stride rate and further help you maintain good posture. 


4 SPRING UP FROM YOUR TOES.
Push off your toes to create an upward lift that will help propel you forward.




There you have it my friends,
I will see you a few minutes before 0900hrs at the gym.


-Manni