hills

Sophie335

Sophie335

New member
okay... so i am an orienteer.. and no i dont just walk around with an ordanance survey map and hiking boots..it is like fell running/cross country except i have to decide my own route. i have joined here because this time last year i weighed 105 lbs but then due to injury i had to stop my training and now here i am at 120 lbs (i have lost 7 lbs recently)
and now i have started training again..my endurance is pretty good i can keep going for a long time. my races are usually about 7-8km and at least 300m steep climb. now its that steep climb that is a problem. what can i add to my training that will increase my speed and endurance on hills? i recover quite wuickly once i have reached the top but mostly i have to walk at the moment.
stats: female, 16 years old, 120lbs
 
You want to run hills better? well then go run up hills. its as simple as that.
 
haha :) i know thats an easy thing to say.. so i do that already. but i want to know more about hill intervals and also exercises to help increase the strength and endurance more
 
Hill training is actually very intensive and not something to step into without knowledge. This is of course if you are looking to really increase and up your training.

First you need to incorporate a good strength training program with a focus on deadlifts ,Step-Ups, and Lunges variations. (Power lunges, rear lunges, walking lunges). Focus on power, speed and endurance.

I would incorporate HIIT in a weekly session and then I would focus on specific hill training. Some movements that go beyond running up and down a hill would be...
-Sideways hops (moving up and down the hill in sideways)
-Backwards-This helps incorporate better balance and stabilization
-Hop forwards

More than just training you need to focus on a few aspects WHILE training.

-FOCUS your breathing, do not breath to heavy, do not let your oxygen disruption come from impact.
-Incorporate a smart stretching program. Dynamic movements pre-run and static post. Also work with foam rollers to lessen injury or tight muscles.
-Keep your posture form perfect, keep your arms tucks in. Don't use them to get you up that hill, you will likely injure your back. Point being run in good form even if slower.
 
thankyou .. that gives me something to specificaly work on now...what i was doing before was so vague and i didnt feel as if it was having any effect on my performance.
can i ask please what a foam roller is? ive never heard of one before :)
 
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