18/12/2024
Hill training is an excellent option to increase your running performance, speed, strength, and power and even help correct your running form and technique. You can do different types of hill exercises that will stimulate specific types of adaptations.
Incorporating short uphill sprints into your training can have a similar effect on your body as plyometric exercises but with the added benefit of strengthening the specific muscles crucial for running. This will reduce the risk of injuries. Start by running shorter intervals of 8 seconds on a steep hill (recover going to the initial point). As you improve, you can gradually increase your intervals to 10 and 12 seconds on a less steep incline. This is a must-exercise that every runner should do, even if you are planning to do a flat and/or road race.
If you are training for a mountain race, you can also incorporate VO2max type hill intervals, a great option to increase your aerobic endurance. These intervals can be between 1 to 6 minutes long, with equal recovery time running downhill. However, this will vary depending on your experience, fitness and training phase. Your coach will know the most appropriate length, number of repetitions, and rest length. This exercise will help increase your running speed, especially uphill.
To practise your hill training exercises, focus on your form. Keep your body upright, engage your core, and don’t lean forward from your hips but rather from your ankles. This will help you run more efficiently. Also, hill training reduces the impact on your joints. If you are training for a mountain race, you can practise on a similar terrain as you get closer to your race.
Let us know how it goes in the comments! 💪🗻
