Running Uphill
Surely, the first thing that comes to mind when we hear about "uphill running" is the idea of ​​fatigue and, as a first reaction, we are taken by rejection: already we imagine the lungs exploding after a few tens of meters, legs on fire ...
Runners know very well the difficulties of running uphill: lactic acid forms very quickly, the heartbeat accelerates suddenly, many muscles are activated with intensity: we tire very quickly.
Obviously, we imagine the uncomfortable truth very well: to get used to the uphill race, we have to… run uphill!
In reality, uphill running is a very useful training mode: not only for runners, but also for those who practice other sports. It is certainly a demanding, tiring activity: but the benefits it brings are so numerous that it is worth considering the practice.
Benefits
Let's see, first of all, what are these benefits:
- The uphill race strengthens the leg muscles, and can lead to the activation of the hypertrophy process of the same.
- Leads an increase in power.
- Leads to an increase in the ability to work in the aerobic phase.
- It requires a very high energy expenditure: the training is more intense, and therefore has a "fat burning" function very similar to that of HIIT.
- Improve your running technique, e facilitates it on different terrains.
- Helps to find the "rhythm" - both physical and psychological; in particular, it allows us to learn how to manage energy resources. It is therefore extremely didactic, because it teaches us to modulate and save energy.
- Always from a psychological point of view, if we start doing ran uphill over interesting distances - and not just short sprints - both body and mind are preparing to face more intense efforts than they are used to. In fact, the physical work necessary to face the uphill race is associated with an important component of willpower.
Furthermore, from a mechanical point of view, running uphill involves less stress at joints. A note, however: due to the working angle, the Achilles tendon and the ankles are quite stressed during the uphill race, so you must always refer to the history of the individual athlete - his mobility, and any limitations.
A few tips
As for the practice of uphill running, these are - in short - the tips to keep in mind.
We increase the frequency of the step, shortening it. We lean the torso slightly forward, and use the swing of the arms for power and stability. Above all, we try to distribute the effort: which means that we must refrain from the temptation to start with maximum intensity, to avoid running out of energy in a few strides.
It is interesting to note, however, that the uphill run includes a kind of self-limiting mechanism, as the energy intensity required prevents us from continuing the exercise in physical conditions that could compromise the technique.
Stretching before running is essential: in doing so, we take into account that the muscles involved are mainly abdominal, back, buttocks, quadriceps, hamstrings.
In the same way, after an uphill run training we foresee some "loosening" exercises in order not to lose the elasticity that characterizes the normal step: we do a few minutes at different paces, hops, skips or short accelerations on the flat to take advantage of to the fullest the advantages of the uphill race just practiced.
How To Plan A Workout?
The management of an uphill running workout changes depending on whether our goal is endurance, or power.
As with other general athletic training activities, our improvements in uphill running are hardly measurable. One piece of advice is to give ourselves small goals, reaching which we will build the necessary endurance and power.
The workouts must be planned - let's not just insert some uphill sprints at the end of a workout - because, if you do otherwise, you would lose the effectiveness of this exercise.
So, to work on speed, power and anaerobic phase - we do short uphill bursts, in which the intensity level will be very high.
To work on aerobic endurance instead - if you are a runner, but also if you want to improve your general athletic preparation - the intensity will be lower, but not only: let's focus on the technique. We perform series of three-minute runs with a precise and regular cadence.
In both cases we do six or eight sets. The recovery between sets should be longer than normal - a minute or two - in order for us to rest completely. We wait to have regular breathing before taking the next shot.
