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Hill training is one of the most demanding running training techniques that develop your cardiovascular performance. Few tips on how to get your basics right.
READ MOREIt is the best way to develop your cardiovascular performance by requiring considerable additional muscular effort.
You need to find one or more inclines (depending on the programme for your session) that meet two main criteria:
Choose straight slopes with a good surface (paved road or trail clear of stones) for good grip with every stride - and with little or nothing in the way of motorised vehicles: it's better if you can focus on the quality of your training without worrying about cars all the time.
Incline training is a great way to work on the quality of your stride.
Bear in mind:
Watch you don't shorten your stride too much during your session. To do this, count the number of paces you take every two or three ascents and check the total remains stable.
Like split-time track work, hill training is based around alternating between phases of sustained intense effort (the ascent) and recovery periods (descent).
Remember to have a sufficiently long warm-up session - at least 30 minutes - gradually forcing the pace to increase your heart rate.
Try to link together repetitions (ascent + descent) with identical times from first to last. If you start to feel bad as a result of the effort (chest pain, dizziness, muscle or tendon discomfort), cut the session short.
It's better to increase progressively and begin with "tester" sessions and not overstretch your training intensity. Remember: hill training is particularly demanding. So it should be used sparingly in preparation for a competition. No more than two or three times a month, instead of a split session on track.
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