Friday, March 16, 2012
Monday, March 12, 2012
This Way UpProper form helps you power up any incline.
By Marc Bloom Image by Tin Salamunic Published 09/15/2008
HEAD: "Keep your head and chest up. Don't slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes energy by throwing off their form.
EYES: To keep your body upright, "fix your eyes directly ahead of you, not down at your feet," says cross-country champ . "You will sleekly move up the hill."
HANDS: "Keep your hands loose, no fists," says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.
LEGS: "Push your legs off and up, rather than into, the hill," says Goucher. This helps you feel "light," as if you're "springing" up the hill.
GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. "Don't push too hard at the bottom of a hill," he says. "Then you're dead at the top."
BRAIN: "Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going," says Jennings. "I would tell myself, 'Up and over, up and over,' and would not relax till past the top."
TORSO: "Lean forward," says Jennings. "It maintains momentum."
ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: "Concentrate on overusing the arms to really power up, so your running almost simulates sprinting." Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.
FEET: "Get up on your forefeet and take shorter strides," says Jennings. "Run with punctuation."
GOING DOWN: "Your feet should land underneath you," says Schlentz. "This produces minimal shock on the body." A shortened armswing will help shorten the stride.
WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace.
SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.
DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they're fatigued. "This helps you develop a kick," says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.
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Thursday, March 08, 2012
Understanding how to approach hill training and its benefits will enable you to get through the climbs much more easily when you encounter them in an marathon.
Uphill training is really just working against gravity. As we all know, climbing stairs, walking up a steep grade, climbing a ladder or running up a hill creates a lot more work for your body. Your breathing becomes significantly greater, the muscles quickly begin to ache from the acidity being built up in the legs, and your heart rate begins to race upward. It is rather basic, but it is very hard work.The benefits lie in the area of strengthening. "Strengthening your body’s legs will improve your overall running form.
Hill training is probably one of the best single forms of strength training, as it forces the muscles in your hips, legs, ankles and feet to contract in a coordinated fashion while supporting your full body weight. Forms of strength training such as those found in training rooms, including knee extensions, leg curls, presses, and squats are the least helpful routines for runners. It is true that these exercises will strengthen your quads (for example), and strong quads are needed for running. They are being done from a seated position in isolation from the other muscles and not with your full body weight.
Hill running incorporates all of the motions of running and strengthens your leg muscles, tendons and ligaments in concert with each other. Another benefit is the anaerobic conditioning that it brings. Hill training will adapt your legs for better running efficiency.
Types of Hill Training
There are three primary types of hill training routines. Each offers a different set of benefits. One is to run a course that is rolling to very hilly. This is probably the most enjoyable form of hill training and offers some flexibility in how you structure your workout. You can gently run the course (it can be an ½ hour in length or shorter).
The second form of hill training is to run a series of repetitive climbs, manageable, yet difficult enough so that after six to eight you are left pretty fatigued, with a burning sensation in your legs. These lengths of hills can be anywhere from one to three minutes in duration. This will build a good amount of stamina speed and is very beneficial to the marathoner. After each run up, the runner would gently jog back down hill to repeat the same routine.
The third form of hill training is more explosive, incorporating repeats of short yet steep climbs, which will result in more power in your legs. These hills require great arm action and are anaerobic in nature.
Whichever type of hill training you choose and when you run hills on Thursday morning or evening, it is important to concentrate on proper form. This carries over to any form of strength training especially when fatigue, causes inefficiency and adds to the risk of injury.
Hill running should be part of the base foundation phase of your training. Strengthening your legs through hill training will build efficient leg motion and allow for longer stride length, which equates to faster running stride. It is also important to note, though, that since hill training is strength training, it should be reduced well before your next major marathon. You should cut out intensive hill training 2-3 weeks prior to your marathon. Any strength training builds bulk muscle and you must stop it completely to allow the body to re-focus and learn to turnover (the running stride) at rates you will encounter in competition.
How to Run Hills
Running hills correctly can make your next marathon more rewarding. Running hills aggressively will not benefit you physically in any way. It may offer a psychological advantage, but that advantage will be short-lived.
So how should a runner approach a hill? The key is efficiency. Run as efficiently as you can and listen to your breathing. Shorten the stride slightly and don’t lean unnecessarily into the hill. This will better enable you to maintain form while going uphill... If you are wearing a heart rate monitor, try to not let your heart rate go up more than five to seven percent above the target rate you selected. Example: If you are running at 150, then try to keep your heart rate from going over 160. It is equally important to refrain from charging hills that come up very early in a race.
If you become familiar with them through proper training, you will then know how to approach them in an marathon, and can begin to use them to your advantage..
Article BY Coach Alphonzo Jackson,Head East Bay Team