In hill running for speed training, you use only your body weight and a hill to improve your speed and power. Hill running achieves this in a different way than running on flat surfaces because of the effects of gravity. Hill running may also improve your stride frequency and length as well as control and stabilization during running. An ideal hill for speed training has a incline of about 10 to 15 degrees. The length of the hill can vary depending on the type of exercise you wish to perform. Always consult a physician before beginning an exercise program.
Short Hill
Any hill that takes less than 30 seconds to run at a full sprint is considered a short hill. On a short hill, the exercise is entirely anaerobic, training the muscle fibers in your body that are designed to generate explosive power. Focus on a running technique that has a high knee lift and a straight running stance. Try to perform five to 10 repetitions of short hill running with two to three minutes' rest in between each set.
Medium Hill
A medium hill for speed training is a hill that takes about 60 seconds to run up. This length hill is ideal for middle distance runners looking to increase their overall speed because the exercise can be both anaerobic and aerobic. Medium hill training also increases your lactate threshold, which is the amount of blood lactate your body can tolerate. By increasing your lactate threshold, you can run harder for longer without muscle fatigue. Try to complete six to eight repetitions with two to three minutes' rest in between.
Long Hill
A long hill for speed training is any hill that takes at least 90 seconds to run up. On long hills, most of your energy is derived from your aerobic system, thereby increasing your muscular and cardiovascular endurance. This means you will be able to run at a faster pace for a longer period. Try to complete four to six repetitions of long hill speed running with about five to 10 minutes' rest in between each repetition.
Mixed Hills
Mixed hill speed training takes place on several hills next to each other with different lengths and inclines. By varying the distance and incline of the terrain, you can train your body to adapt to a changing environment. The goal of mixed hill running should be to maintain a high rate of speed while maintaining proper running form even though the ground underneath you is changing. Mixed hill running also offers a downhill component, which will develop your quadricep and hip flexor muscles. Find a series of six or seven hills in a row with mixed inclines and run them at about 85 percent of your maximum speed. Try to perform two to three repetitions with five or 10 minutes' rest in between.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 2004
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