Although my marathon training plan includes a mixed bag of runs – long, easy, speed training, hills – there is one that generates maximum force. Hills!
When you think of a hill workout, I’m sure you think of a workout like this one.
Run up hill, jog down, repeat.
And, I’ve done those….but….
Coach’s prescribed workout for me yesterday consisted of 10 x 1 minute downhill repeats. Jog up and barrel back down.
Sounds easy – just let gravity do its job right? Not.
My upcoming marathon is pancake flat. So, why do I even bother with hills?
Currently, I am in the strength period of my training plan which includes a variety of hill-based runs. Running hills help build strength, increase VO2Max and of course, tackle hills more easily.
What happens when you run downhill? The muscles in your legs elongate and actually generate more force than when running uphill or on level ground. Running hard downhill also produces more impact on our bodies – joints, bones and muscles. Training on hills helps the body to adapt to the force, repair itself and in turn, become stronger.
Strengthening the muscles used on downhills easily translates into faster paces on any type of terrain.
As you descend down the hill, it is important to work on quickening your cadence and shortening your stride to have better control over form. Stay off your heels and don’t brake!
Planning on running Boston 2018? Add this workout into your regimen to ready your legs to tackle the 4-mile downhill in the beginning of the race.
- Add in the downhill workout early in your training plan.
- Choose a hill that’s less than a 10% grade.
- If you can get on a softer surface, do it. Otherwise, it’s okay to hit the pavement.
- Start with 5 downhill repeats and work your way up to 10.
- Use rocks or chalk to help you count your reps!
Result? A great workout, fun stats and killer quads!