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JOIN NOWHills: you either love them or hate them. Either way tackling them can always be a challenge as they break your rhythm and put more stress on your body. A strategy is needed to run them more efficiently and the only way to do this is to practise!
If you are looking for ways to improve your leg muscle strength, then incorporating some form of hill running may be what you need. It strengthens your tendons and ligaments, which then reduces the risk of injury and improves overall running form. Not only that, but it improves your running economy, develops your cardiovascular system, increases cadence and protects your leg muscles from soreness.
While exercises such as squats, lunges and hip extensions do increase muscular strength and power, they do it in isolation of your running by focusing on individual joints and small sets of muscles. However, hill running will force the muscles in your feet, ankles, legs and hips to work in coordination with one another whilst still supporting your full body weight, exactly as you do whilst running. As your legs are forced to overcome gravity to move up the hill, your muscles will contract more powerfully than usual, strengthening your legs and developing your 3 types of muscle fibres. This strength endurance in your legs will give you an improved knee lift whilst running and also will quicken each leg forward, causing you to run faster.
All these effects in turn will improve your lactate tolerance, strength endurance, as well as developing co-ordination by properly using the arm action during the driving phase.
The key of running hills is to gain a good rhythm; if you let the hill break your rhythm you will slow down and find it hard to pick it back up again! However, it is important to make running adjustments when approaching a hill. Here are a few tips:
And so the best way to tackle those hills is by practising. If you are looking at incorporating hill sessions into your training then you should never do more than 2 sessions per week and make sure the session is at a sensible volume and intensity. Have fun, and remember for every step you take, a step closer you'll be to reaching the top...
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