There are ups and downs all the way through life . . . especially in running. On the training and race courses, there are hills to be faced and conquered every day. Facing hills head on with a good attitude and a smart strategy makes the difference between turning the challenge of a hill into a confidence-building victory or a miserable failure.
"Attack the hill before it attacks you!" has been the battle cry of battalions of runners. But don't go to battle with a butter knife instead of a battle axe. Get your body ready for hill racing with a good training program.
Just like scales on the piano, the more you practice, the better you get.
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¢ºThree Types of Hill-Specific Workouts(±¸Ã¼ÀûÀÎ ¾ð´öÈÆ·ÃÀÇ 3°¡Áö À¯Çü)
There are three basic types of hill workouts: short steep hills, long uphill grades, and a series of rolling hills. Each type adds a distinct edge to your training. Do hill workouts as your speed training a few times each month. Be sure to warm up and cool down for each session.
¢¹Short, Steep Hills: These are the grades that make you break a sweat in February. Repetition workouts on short hills should be run quickly with short recovery. Steep is the key word here -- try to climb up a hill that has a 10-15% grade, and is approximately 150-300 yards long, at a 5K pace or faster. Start with four repetitions and work up to between six and 10. Jog slowly down the hill for recovery.
You've really got to get the arms pumping on this type of hill. The exaggerated running form speeds the energy requirements to large muscle groups other than the legs. This perfects the elements of arm and knee drive and toe-off. Time goals on hills aren't important as with workouts like miles and half miles. The purpose here is to build efficient, strong hill running form.
A good example of a short steep hill is in Central Park at 102nd Street (on the East Side), where New York City Marathon participants first enter the Park (just before mile 23).
¢¹Long Uphill Grades: Long uphill grades that continue for 1/4-1/2 mile at a 5-8% grade in repetition workouts should be done to the fatigue threshold. Here, runners are able to say two and three word sentences. Maintain the effort level all the way up the incline.
A good, long hill workout is half-mile repetitions into the New York City Marathon finish line. Start with three repetitions and work up to eight. Jog slowly down the hill for recovery.
¢¹A Series of Rolling Hills: A series of rolling hills is a valuable training tool for any runner. They provide a constant challenge. Try to run these courses fartlek style -- run steady on the flats and vigorously on the hills.
¢¹Arms: Drive back with the arms in an exaggerated motion. Some runners like to think of pushing the hill behind them with an arm drive to the back pocket area, punctuated with a flick of the wrist to accentuate the toe-off on the opposing foot. Good arm drive assists the legs in lifting the body up the hill.
Posture: Lean slightly forward with the grade. Resist leaning back or ¡°breaking¡± because that can slow your pace and add impact stress to your legs and back. Relax your face and shoulders. Maintain stride length. Increase the stride rate. Feet: Touch lightly and quickly on the ground. Avoid slapping and stomping or hitting hard on your heel.
¢¹Training: On daily training runs, stay in your aerobic range or at a conversational level on uphills. Talking is a good way to monitor your intensity and breathing rate. If you are running too fast you won't have enough air to comfortably chat -- slow down.
¢¹Racing: Attack the hill before it attacks you! Keep the same intensity on the hills as the flats, but not necessarily the pace. Maintain your leg turnover or cadence without increasing the number of breaths per stride. To do this, shorten the stride and drive the arms vigorously.
¢¹Hill Speed Workouts: Running at race pace, or faster, increases your hill running ability. In general, run hard enough to be out of breath at the top -- maybe even a gasp or two.
Whatever the pace, all the repeats should be at about the same time or effort. Try warming up with a few hills at training pace before running faster hill intervals.
SHELLY GLOVER has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner¡¯s Handbook [both available in the online bookstore] and is a veteran road runner and marathoner. She also coaches Mercury Masters and The Greater New York Racing Team. Shelly-lynn can be reached with specific questions by e-mail.