RUN FOR THE HILLS… OR STAIRS
Every now and again you might see a stair or hill session in your run or triathlon program. Or in the “off season” maybe it’s once or twice a week. However many athletes dread these sessions, or wonder why they need to do it if their race is a flat course.
HILL & STAIR TRAINING SERVES A FEW DIFFERENT PURPOSES:
- Improve glute engagement & strength
- Prepare for an undulated or hilly race
- Reduce perceived effort on a flat race
- Improve specific & functional muscle strength which can be hard in the gym without proper guidance
- Improves both speed & endurance
- Improves knee drive
- Increases eccentric loading (muscle lengthening) which cause the most muscle damage & soreness post session. With appropriate recovery this can lead to bigger training gains.
- Adds variety to your training
WHEN DOING A HILL SESSION:
- Ensure you build up slowly to the frequency of sessions per week, duration & gradient of hill
- Make sure you have sufficient recovery time between reps & sessions to ensure best technique
- Focus on driving with your arms keeping them close to your chest & drawing the elbow back
- Maintain good posture both up & down the hill
- You can use the downhill as recovery or practice descending at pace with control
- Fire your glutes & drive your knee to ensure maximum power
Get coached by GPC:
GPC Squad caters for triathletes, multi sport athletes and long distance runners. Find out more about our running coaching services.
Further Reading & Sources:
GPC’s blog on Run Mechanics, Uphill & Downhill Running Technique
Mastering Hills, Stair Climbing Good For Runners, Run for the Hills & Become a Better Runner
