Uphill workout

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Foreword

Uphill workout is a training method that solicits a lot the heart, before you try, it is very strongly recommended to talk to your doctor and maybe schedule a visit to a cardiologist. Especially if you are over 40 years old.

Headaches can happen sometimes during intense training and especially when it's hot and sunny within hours of the end of the session.

Description

Uphill workout is a training method alternating uphill sustained pace followed by an active recovery period during descent.

To develop your muscular power and optimize your body movements choose hills between 50m and 250m to run at high intensity, for example you can do 10 x 100m and gradually increase to 8 x 150m and 7 x 200m. The ideal is to do it on an uphill with at least 5% of slope and up to 10%. The recovery time must be important, take your time in the descent.

To develop your uphill stamina and improve your race economy choose hill slopes between 3% to 5% for run efforts of 2 to 10 minutes at medium intensity, you can for example run 6 x 2 minutes and increase gradually to 5 x 4 minutes and 3 x 7 minutes. The recovery time must be short (half time of effort), it can be done downhill or uphill.

If you prepare trail competitions, to vary, you can also climb at reasonable pace and rather make the effort downhill. This will prepare you for downhill runs. The best, if possible, is to make these descents in conditions similar to the race (for example: forest trail, scree, etc ...).

Tips

- When going uphill, lift your knees and try to engage your core as much as possible.

- During descents, relax your arms, along your body, trying to relax your shoulders as much as possible.

- If you are not used to running uphill and downhill, expect to have stiffness in the calves due to the climbs and in quadriceps due to the descents. To relieve yourself, you must consider stretching.

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