Hello runner friends!Welcome back to the Bass Pro Fitness SeriesMIDWEEK M😊TIVATI😊N blog!
Now let’s get started by talking about something many runners don’t like to talk about… hill running. And why don’t the majority of runners intentionally seek out hills? Because running hills is difficult! But guess what? Running hills has a whole lot of benefits including increased strength and speed. It’s also one of the best ways to relieve the feelings of boredom the same old routine eventually gives a person.
And let me tell you, I didn’t know I was bored with my usual route and routine until Saturday when my friends and I switched up our normal group run location (that’s totally flat) so we could get in a long run before jumping into a local 5k together to benefit one of our county’s dog shelters. This was one of the hilliest 3.1 mile races I’ve ever had the pleasure of entering. And let me tell you I was smiling because of it. The added challenge put so much pep in my step that I finished first in my age group.
And if those hills weren’t enough, my Monday and Tuesday workday consisted of attending a conference in Branson where divine intervention had me running the hills and valleys of the Thousand Hills Golf Course that was located next to the condo where my co-workers and I stayed. Believe it or not, three days of running hills had me feeling stronger than ever and more confident that I will be able to cross the finish line of my upcoming ultra.
But don’t just take my word for it, check out these great reasons from VeryWellFit to include hills in your training:
Build Strength
Now let’s get started by talking about something many runners don’t like to talk about… hill running. And why don’t the majority of runners intentionally seek out hills? Because running hills is difficult! But guess what? Running hills has a whole lot of benefits including increased strength and speed. It’s also one of the best ways to relieve the feelings of boredom the same old routine eventually gives a person.
Build Strength
Running inclines (either outdoors or on a treadmill) is a form of resistance training. It builds muscle in your calves, quads, hamstrings, and glutes. You'll also strengthen your hip flexors and Achilles' tendons. Hill running strengthens these areas more than running on flat surfaces. As a bonus, if you hate doing circuit training or strength training, hills can be a great way to build these muscles through running rather than lifting weights.
Increase Speed
The muscles you use to run hills are the same muscles used for sprinting. The strength you build running inclines will help to improve your overall running speed. Hill repeats are an excellent workout for speed, strength, confidence, and mental endurance. While no two hills are identical for distance and incline, the workout is simple. To complete a hill repeat, use a hill distance of 100 to 200 meters (you might need to cut your uphill run short on longer hills). Run up the hill as fast as you can, then recover by jogging or walking down. A hill workout is also a great way to mix up your treadmill routine. To do hill repeats on a treadmill, increase the incline for one to three minutes, then jog to recover.
The muscles you use to run hills are the same muscles used for sprinting. The strength you build running inclines will help to improve your overall running speed. Hill repeats are an excellent workout for speed, strength, confidence, and mental endurance. While no two hills are identical for distance and incline, the workout is simple. To complete a hill repeat, use a hill distance of 100 to 200 meters (you might need to cut your uphill run short on longer hills). Run up the hill as fast as you can, then recover by jogging or walking down. A hill workout is also a great way to mix up your treadmill routine. To do hill repeats on a treadmill, increase the incline for one to three minutes, then jog to recover.
Boost Intensity and Calorie Burn
Runners can add intensity by speeding up, but hills offer a way to increase intensity while going at the same speed. Your heart rate, respiration, and probably the rate of your perspiration, will go up as you start running uphill. As a runner, you might not achieve a speed near your limit very often when on level ground, but you might be able to so more easily on a hill. Another benefit of adding intensity is that you'll burn more calories when running uphill. The actual number of additional calories will depend on the grade of the incline and other factors, but you can expect to increase your fat-burning potential by adding hills to your workout.
Runners can add intensity by speeding up, but hills offer a way to increase intensity while going at the same speed. Your heart rate, respiration, and probably the rate of your perspiration, will go up as you start running uphill. As a runner, you might not achieve a speed near your limit very often when on level ground, but you might be able to so more easily on a hill. Another benefit of adding intensity is that you'll burn more calories when running uphill. The actual number of additional calories will depend on the grade of the incline and other factors, but you can expect to increase your fat-burning potential by adding hills to your workout.
Bust Boredom
It's common to hear runners say that they get bored running on a completely flat course. While it's also true that some runners don't like hills, when you are feeling stuck in a rut, adding uphills and downhills to your routine can help prevent mental and physical burnout from boredom. Your body gets used to running on flat roads. Hills provide a welcome distraction. When you mix things up with your routine, it can lead to new fitness gains.Reaching the top of an incline is a small triumph that will boost your confidence mid-workout. If nothing else, you might get a better view from the top of the hill.
It's common to hear runners say that they get bored running on a completely flat course. While it's also true that some runners don't like hills, when you are feeling stuck in a rut, adding uphills and downhills to your routine can help prevent mental and physical burnout from boredom. Your body gets used to running on flat roads. Hills provide a welcome distraction. When you mix things up with your routine, it can lead to new fitness gains.Reaching the top of an incline is a small triumph that will boost your confidence mid-workout. If nothing else, you might get a better view from the top of the hill.
Reduce Injuries
As you strengthen your leg muscles through hill running, you might also reduce the risk of suffering from running-related injuries. You will have trained your muscles to perform at different levels of incline. As you're running uphill, you'll be required to engage your glutes and hamstring muscles. Going downhill requires the stability provided by your knee joints as they engage your lateral and medial quadriceps muscles. When those muscles are challenged in future runs or athletic events, they'll be better prepared to meet the new physical barrier.
As you strengthen your leg muscles through hill running, you might also reduce the risk of suffering from running-related injuries. You will have trained your muscles to perform at different levels of incline. As you're running uphill, you'll be required to engage your glutes and hamstring muscles. Going downhill requires the stability provided by your knee joints as they engage your lateral and medial quadriceps muscles. When those muscles are challenged in future runs or athletic events, they'll be better prepared to meet the new physical barrier.
Race Preparation
The more you run hills, the less intimidating they'll seem when you encounter them on a racecourse. Your improved strength and technique will give you a confidence boost when you're racing. You'll feel more mentally prepared for hills if you practiced them during training.
If you have an upcoming race, check the course map. Many runs will also include an elevation chart so that you can see how hilly your route will be. You can plan to train on the specific hills or find hills with a similar elevation to get race-ready. Training on hills before your race will help you improve your time during the actual marathon.
The more you run hills, the less intimidating they'll seem when you encounter them on a racecourse. Your improved strength and technique will give you a confidence boost when you're racing. You'll feel more mentally prepared for hills if you practiced them during training.
If you have an upcoming race, check the course map. Many runs will also include an elevation chart so that you can see how hilly your route will be. You can plan to train on the specific hills or find hills with a similar elevation to get race-ready. Training on hills before your race will help you improve your time during the actual marathon.
Strengthen Your Upper Body
Uphill running forces you to drive your arms harder than you do when running on flat ground. This means you'll improve your ability to engage your core as well as boost your upper body strength. Running hills does not take the place of proper strength training, but there's nothing like powering up an incline to remind you that running is a sport where you'll need to integrate all your muscles.
Uphill running forces you to drive your arms harder than you do when running on flat ground. This means you'll improve your ability to engage your core as well as boost your upper body strength. Running hills does not take the place of proper strength training, but there's nothing like powering up an incline to remind you that running is a sport where you'll need to integrate all your muscles.
So there you have it friends. There are so many reasons to incorporate hill running into your weekly routine that you just need to do it! It may be hard but it’s so worth it. I'll personally attest to it and I hope that you'll choose to be a hill seeker! Intentionally tackle those hills at least once or twice a week and you’ll find that you’re a better runner all around.
Happy Running!
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