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Hill Running Continues
Problems that might occur while going up hill:
Rapid breathing; Slow down a bit and not too over stride. take small steps and try not to spend much time in the air with strides. Steps must be quick contact with the ground.
Tight leg muscles; shorten your stride, don’t over your quads.
Sore shoulders and arms; you are pumping your arms to fast and to high, relax your shoulders and just use them for balance not for driving force especially if you are a beginner runner, just relax and it will come in naturally.
Tight lower back; this will derive from leaning to far forward, just ease back and take the pressure of your back, run a bit more upright find a comfortable spot where you are relax.
Problems going down hill
Flapping feet/shin problems/tight hamstring; again her can be the same problem with over striding ,it is very easy to get carried away going down hill and occur injuries, slow down and take it easy.
Loss of rhythm coordinating with arm swing; again going to fast
Lower back soreness; the opposite of running up hill, here you are leaning to far backwards, ease forward and take the pressure of.
Sore quadriceps; overworking you leg muscle ,going to fast, your leg is not use to this kind of work out , although you are going fast your leg muscle has to also hold your body back from the gravitational force that is pulling it downwards. This opposite effect causes your quads to burn might result in sever cramping also. Take your time and not use to much energy going down hill.
Here is a good workout for hill work
Find a path way with a gradual incline ranging from 75 meters to 150 meters, once every two weeks do a set of repeats sprinting just below your racing pace, a set 10 repetition is good enough to start; focus on your breathing and coordination, pay close attention to your arm swing and body position, time yourself and keep a log, this way you will not over run and pacing your self evenly will be the focus, never sprint train excessively faster
Than your racing pace because you might never experience that in a race. Hope this helps and good running.
Problems that might occur while going up hill:
Rapid breathing; Slow down a bit and not too over stride. take small steps and try not to spend much time in the air with strides. Steps must be quick contact with the ground.
Tight leg muscles; shorten your stride, don’t over your quads.
Sore shoulders and arms; you are pumping your arms to fast and to high, relax your shoulders and just use them for balance not for driving force especially if you are a beginner runner, just relax and it will come in naturally.
Tight lower back; this will derive from leaning to far forward, just ease back and take the pressure of your back, run a bit more upright find a comfortable spot where you are relax.
Problems going down hill
Flapping feet/shin problems/tight hamstring; again her can be the same problem with over striding ,it is very easy to get carried away going down hill and occur injuries, slow down and take it easy.
Loss of rhythm coordinating with arm swing; again going to fast
Lower back soreness; the opposite of running up hill, here you are leaning to far backwards, ease forward and take the pressure of.
Sore quadriceps; overworking you leg muscle ,going to fast, your leg is not use to this kind of work out , although you are going fast your leg muscle has to also hold your body back from the gravitational force that is pulling it downwards. This opposite effect causes your quads to burn might result in sever cramping also. Take your time and not use to much energy going down hill.
Here is a good workout for hill work
Find a path way with a gradual incline ranging from 75 meters to 150 meters, once every two weeks do a set of repeats sprinting just below your racing pace, a set 10 repetition is good enough to start; focus on your breathing and coordination, pay close attention to your arm swing and body position, time yourself and keep a log, this way you will not over run and pacing your self evenly will be the focus, never sprint train excessively faster
Than your racing pace because you might never experience that in a race. Hope this helps and good running.
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