head for the hills
Hill running is a great way to build up your strength and speed without forcing you to run/walk too fast.It is also a good session to run on your own because the hill will ensure that you have enough of a challenge.Remember it is your arms that give you propulsion fro movement and they play a very significant part in this type of exercise.
MOVEMENT ON HILLS:
Moving on the flay is fine when you are starting out, but the further you run or walk the more likely you are to encounter hills, so at some point you have to start training on them.Begin with a very hilly workout every other week to give your body a chance to adapt to the new stresses you are placing on it, then build up gradually until you are doing a regular weekly session.
TRY THIS:
Find a long incline that is not too steep and extends about 200-300metres.Run up it using those ever important arms to power you forward and maintaining high knees.Walk back down to the start and repeat.You may only be able to manage one or two ascents and recoveries at the start to begin with but aim to build this up to five ascents after four weeks.
ADAPT YOUR STYLE:
It is easier to tackle hills if you shorten your stride when the gradient rises.Pump your arms to provide momentum on uphills runs use the for balance and control maintaining a steady pace when descending being careful not to get too carried away with the descent as this could lead to a mishap.Never let your body get carried away with the descent remember you are in control of your body not the other way round.you may need to as they "apply the brakes" as going too fast puts a lot of pressure on your knees.You can lengthen your stride a little on the downhill but don't overdo it.
Now get out there and conquer those hills ,
MOVEMENT ON HILLS:
Moving on the flay is fine when you are starting out, but the further you run or walk the more likely you are to encounter hills, so at some point you have to start training on them.Begin with a very hilly workout every other week to give your body a chance to adapt to the new stresses you are placing on it, then build up gradually until you are doing a regular weekly session.
TRY THIS:
Find a long incline that is not too steep and extends about 200-300metres.Run up it using those ever important arms to power you forward and maintaining high knees.Walk back down to the start and repeat.You may only be able to manage one or two ascents and recoveries at the start to begin with but aim to build this up to five ascents after four weeks.
ADAPT YOUR STYLE:
It is easier to tackle hills if you shorten your stride when the gradient rises.Pump your arms to provide momentum on uphills runs use the for balance and control maintaining a steady pace when descending being careful not to get too carried away with the descent as this could lead to a mishap.Never let your body get carried away with the descent remember you are in control of your body not the other way round.you may need to as they "apply the brakes" as going too fast puts a lot of pressure on your knees.You can lengthen your stride a little on the downhill but don't overdo it.
Now get out there and conquer those hills ,
