Hill training

xxharleyquinnxx

So I run for 30 mins three times a week and do exercise DVDs at least twice a week but now want to incorporate some hill training, as in like running up and down a hill for a number of reps. Abyway has anyone done this and got any tips? Also how would I log this as I run with Nike+ so would I use the run or walk option?

ILiftHeavyAcrylics

What is making you think you ought to log it as walking?

PikaKnight

What is making you think you ought to log it as walking?

^This. Your post says you are running..why would you log it as walking? :huh:

Capt_Apollo

warm up by running to a hill that is a mile or so away.

when at said hill, and run up it as hard and as fast as you can. lean into the run, pump your arms and land on the balls of your feet. stop at the top or when you're tired, whichever comes first. jog down to where you started to recover.


repeat 4-6 times

cool down by jogging home.

DR2501

I do hill sprints 2-3x per week and it's a great workout.

I do leg swings forwards and side to side each leg first, followed by some walking lunges and groin stretches. I then do a warm up run up the hill at 60% intensity then again at 80%. Then I do the following workout:

3xsprints walking down the hill as active rest
Rest 30 secs
3x sprints as above
Rest 30 secs
4x sprints to really push at the end.

In terms of breathing I breath on every right arm/left leg movement like in school sprint class. I do:

5 breaths with legs slightly wider and head down to gain traction and get started
5 breaths with head coming up and legs coming together really starting to move
7 breaths at end really pushing

As I said this is a great workout and actually safer than flat surface sprinting as the hill prevents your joints from overextending which causes injury.

Enjoy!