Running up hard, turning around and jogging down. 30 minutes worth of this. What are some of the benefits? I'm in my build up for track season. ( indoor )
Thanks!
Running up hard, turning around and jogging down. 30 minutes worth of this. What are some of the benefits? I'm in my build up for track season. ( indoor )
Thanks!
Please?
It will help build knee lift. Hill reps of this distance will bring on the burning sensation in your legs quicker and at a slower speed than doing fast reps on a track. This helps your body train to maintain good form and pace when tired.
Cool that's what I was thinking. My lungs burned but I also focused on form a lot too. Do you think this was more aerobic or anaerobic work??
There's no way anyone could answer your question without more information about the grade, how hard you were running relative to your best possible speed for that distance, recovery time, etc.
However, you should be able to tell quite easily. If you can feel burning muscles and are breathing heavily by the end, it would be reasonable to consider this an anaerobic workout.
I was running it at about 85% of my mile pace I'd say. There was no rest - I was reaching the top and bottom then turning around.. I was breathing heavier at the bottom but still pretty recovered as to where I could go up at previously mentioned pace. I don't know exactly when it is anaerobic or aerobic usually unless it's a speed workout
hill dog wrote:
I was running it at about 85% of my mile pace I'd say. There was no rest - I was reaching the top and bottom then turning around.. I was breathing heavier at the bottom but still pretty recovered as to where I could go up at previously mentioned pace. I don't know exactly when it is anaerobic or aerobic usually unless it's a speed workout
85% of mile race pace is probably anaerobic, if that's what you meant.
85% of your normal training pace would probably not.
If you can run that comfortably at your mile race pace you either have a slow mile PR relative to your fitness or the hill isn't steep enough. Find a more difficult hill.
Try doing the hill all out sprint with a full recovery coming back down (walk until breathing settles, then jog super easy). You really want to go for full muscle recruitment on the uphill to get the most benefit of the incline. 12 reps should be plenty. Making a hill session into a cross country-esque aerobic workout by maintaining a decent pace on the down hill is also a good workout, but will not be as effective at strengthening glutes and increasing stride length/push-off power.
First it was a 350 mile hill. Why are you getting soft?
hill dog wrote:
Running up hard, turning around and jogging down. 30 minutes worth of this. What are some of the benefits? I'm in my build up for track season. ( indoor )
Thanks!
Running uphill makes you better at running uphill. Is your track by any chance on a 5% or higher incline? If so, then it should help a lot.
Hillsborough wrote:
hill dog wrote:I was running it at about 85% of my mile pace I'd say. There was no rest - I was reaching the top and bottom then turning around.. I was breathing heavier at the bottom but still pretty recovered as to where I could go up at previously mentioned pace. I don't know exactly when it is anaerobic or aerobic usually unless it's a speed workout
85% of mile race pace is probably anaerobic, if that's what you meant.
85% of your normal training pace would probably not.
If you can run that comfortably at your mile race pace you either have a slow mile PR relative to your fitness or the hill isn't steep enough. Find a more difficult hill.
Yeah it was a consistent 75-85% of mile PR.. My mile PR isn't very fast. More of a 10k runner who will see more success post college in longer road races. This is the only hill around me unfortunately :(
Precious Roy wrote:
Try doing the hill all out sprint with a full recovery coming back down (walk until breathing settles, then jog super easy). You really want to go for full muscle recruitment on the uphill to get the most benefit of the incline. 12 reps should be plenty. Making a hill session into a cross country-esque aerobic workout by maintaining a decent pace on the down hill is also a good workout, but will not be as effective at strengthening glutes and increasing stride length/push-off power.
Cool I'll do that. I ended up doing 14 or 15. I lost count at 7/8. That's good advice, makes sense. Thanks :)
It's interesting you mentioned this as option, I was thinking about doing something similar after my last hill workout a couple of weeks back. Most of my workouts have been similar to OP's, 300m hill, run hard up the hill and jog back down and repeat. I've been trying to mix it up though. I did 24x100m hills a few weeks back to try and get some faster reps in. The recovery was really short too but the hill was short enough that I didn't go into oxygen debt.
I think this idea will help me in my quest to increase my running economy and ultimately make my race paces feel easier.
Science tells us that mile pace is more in the order of 70% aerobic, 30% anaerobic. So 85% of mile pace would be even more aerobic.
The question is not whether the pace you are running uphill is 85% of your mile pace, but what % it is of your maximum effort up the hill.
In addition, hill running (short hills or long hills, different grades) has repeatedly been shown to improve running economy/efficiency 1-2%, a rather significant improvement.
Bump I have similar questions
Hill running helps you to run fast with both eccentric and concentric muscle contractions. Eccentric means springing which is mostly elastic rebound and uses very little energy and concentric means metabolic i.e. using energy mostly from stored glycogen. Does that help? Not really, so just learn to do the hills with an efficient running action and not working too hard, controlling the breathing. It's just another form of training.
hill dog wrote:
Running up hard, turning around and jogging down. 30 minutes worth of this. What are some of the benefits? I'm in my build up for track season. ( indoor )
Thanks!
Hills build leg strength and hence speed at the same time as working on endurance
Most hills will give u a stress fracture in your fibula
Ohio Ohio Ohio wrote:
Most hills will give u a stress fracture in your fibula
Uh....I disagree. Running uphill allows greater effort to be put out without as much impact stress, as the hill comes up to meet your foot rather than your foot falling so far to meet the ground.
Another option, if you are looking for general fatigue resistance and mechanical efficiency work....Do the workout you described, but focus especially on your mechanics. Run upright, bounce off the balls of your feet, focus on knee lift, heel recovery near buttocks, etc... Run at a pace that is fast but controlled and don't worry about time.
I would assume that since the hill is 350m long, you are running for at least a minute (unless you are very fast and the hill is not very steep). You are getting a good anaerobic stimulus from this effort. Since we are so early in the year, you don't need to run these very hard, only worry about keeping your mechanics solid even as your legs begin to feel the burn settling in at the top. If you are maintaining good running mechanics throughout the workout, it indicates good fitness.
If you want to do maximal sprints (as Precious Roy suggested) I would do them over a much shorter distance. Unless you are already very well conditioned, 12x350 uphill all out would be an overly difficult workout and would likely be counterproductive to your overall running goals.