On Wednesday morning, we met at Atchley Park and completed a nice, short, hill workout. The workout was as follows:
Warm Up: 1 mile
Drills: Butt Kicks/High Knees/Lunges
Strides: 4 strides
Hills: 2x6 hills with 3 minutes rest between sets
Cool Down: On your own
How do you feel today? Are your quads sore? Maybe your calves, core, or even lower back? Take these things into consideration as you think about your form and the way you run hills.
We wanted to share a few tips on running hills.
1. Do not look at your feet, and try not to look at the very top of the hill. Keep your eyes forward and conquer what is directly in front of you. You will make it to the top.
2. Drive with your arms. Push those elbows back to propel you up the hill.
3. Do not lean too far forward at the waist. Leaning forward limits your ability to flex your hips and and drive your knees up.
4. When you run downhill, do not lean too far back. When you lean back, you throw your center of gravity behind your body. Sure, leaning back will slow you down - but you want to take advantage of the speed you can gain going downhill in a race. During workouts, going downhill is your "easy" time, so just jog down.
5. Mental cues like "lean and go", "stand tall", and "drive" are great for hill running, since they serve as reminders to be conscious of your form, even when tired.
6. Remember, hills may be hard, but they are beneficial to you. So, do not discount them as a workout, and try to work them into your routine.
So, what can you take away from these tips?
- On the way up a hill, you are working against gravity, so remember to stand tall with a slight forward lean. Remember to drive your legs back and lift your knees up to take advantage of the power generated around your ankle. Also, try to keep your torso centered over your pelvis.
- As you head downhill, gravity is helping you along, so don’t be afraid to lean forward and really run down the hill. Remember to keep your torso centered over your pelvis relative to the slope of the hill. Try to maintain an even effort despite the fact that your pace is increasing.
Honestly, we hope you are a little sore today. If not, you can do more repeats next time.
See you next Wednesday morning for a tempo run! We will provide you with the details of where to meet soon.
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