“Hills. We love them. We hate them. They make us strong. They make us weak. Today I chose to embrace hills.â€ â€“ Hal Higdon
Belated Happy Equinox and welcome to Spring! Iâ€™m so happy that spring, my favorite season, is here. Â On the equinox and the day after the equinox, there were some beautiful moonsets over the mountains. I tried to capture these during my morning runs.
In this post I want to discuss hill running a bit. As I near the end of my fitness training portion of my marathon training, I incorporated some hills on my ~8.5 mile long run today. I also performed 4 x 8-second hill sprints towards the end of this run.
Immediately after my run I did the following exercises:
- Leg swings forward and back with both straight and bent legÂ (10 repetitions of each for each leg)
- Leg swings side-to-side with both straight and bent legÂ (10 repetitions of each for each leg)
- Single-leg standÂ (~60 seconds for each leg)
- Pushups on a stability ball (10 repetitions)
- Monster walks side-to-side and forward and backward (15 repetitions on each side and in each direction)
- Y, T, I, and W (10 repetitions for each position)
- ClamshellsÂ (20 repetitions on each side)
- Prone planksÂ (~45 seconds)
- Side planksÂ (~40 seconds)
- Supine planksÂ (~30 seconds)
- Double leg hip bridgesÂ (10 repetitions + hold for 30 seconds after last repetition)
- QuadrupedsÂ (15 repetitions on each side)
- Toe yogaÂ (10 repetitions times for each foot)
- Fire hydrantsÂ (10 repetitions on each side)
- Knee circles forwardÂ (10 repetitions for each leg)
- Knee circles backwardÂ (10 repetitions for each leg)
- Single-leg balanceÂ (~30 seconds for each leg)
After performing these exercises, I did one-minute static stretches for the calf muscles and lots of softball rolling for the calf muscles and plantar fascia!
It is helpful to incorporate hills on some of your long runs. This will help you build strength in your legs to improve your strength and speed, as well as help you improve your running economy (efficiency) and help you minimize the risk of injury.
Tip of the Day:
Running on hills can be beneficial for building strength and power in the legs, as well as improving running economy (efficiency), which can be transferred into improving running speed. This leg strengthening can also be beneficial for minimizing risk of injury.
When running uphill, lean slightly forward from the ankles, shorten your stride, and increase your arm swing speed. Keep your back straight, so that youâ€™re not bending from waist. Also, keep your head and neck in alignment with your back. Look at least a few feet in front of you, instead of looking straight down at the ground, even if you are running on trails. Donâ€™t dip you chin down. These will all help you keep your airways open, so you can maintain normal breathing.
Unless you are performing hill sprints (previous post), hill repeats (future post), Fartlek or a paced run, such as a threshold pace run, you should not push too hard when climbing hills, and try to stay as relaxed as possible. Keep steady rhythmic breathing, as best as possible. When you reach the top of the hill donâ€™t push the pace and effort too hard on the other side, whether it is flat or downhill.
When descending, think of running downhill like downhill skiing, if you downhill ski. That is leaning slightly forward, instead of leaning back, like you might do if you were descending a hill on a road or mountain bike. You should land on your midfoot or lightly on your heel. You should take smaller steps, so that you have better control
When running downhill try not to push the pace too hard during training, unless you are performing downhill repeats. During training, you should never push the pace on downhill portions when running on the road or other hard surfaces, because this puts significant stress on your joints, particularly the knee. If you are performing downhill repeats, I recommend performing them on a trail or on grass. If you are performing a Fartlek run or threshold paced run, I recommend performing these runs on trails, grass, or shallow (not steep) downhill.
Please let me know if you have any questions, or if I can be of help in any way.
Embrace hill running. It will help make you a stronger and faster runner.
Your friend and coach,