Running for the Hill of It

By Sarah – August 29, 2011

Hills: Austinites are no strangers to them. Being a runner myself, I’ve come to find it nearly impossible to find a hill-free running route in my neighborhood, but that may not be such a bad thing. Research studies show hill running can increase strength, decrease the risk of injury, heighten aerobic power and cause runners to be less likely to lose fitness when they take time off from training. Here at Austin Fit, we’ve rounded up a few tips on how to tackle those dreaded Austin hills and the best way to incorporate it into your workout.

– As you start uphill, shorten your stride and slow your pace
– Your posture should be upright – don’t lean forward or back
– Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy
– Accelerate gradually into the downhill

How to Run Hill Workouts

Look for a hill between 200 and 400 meters and a medium slope. When you begin, start with 4 repeats and work your way up week by week until you get up to 8 repeats. Without this gradual increase one can easily injure the lower legs and becomes more susceptible to conditions such as shin splints and tendinitis. It is also important to remember, as with any other workout, to warm-up and cool-down before and after to avoid further injury.

This workout should only be done 2-3 times a week, but the results are sure to impress. So there you have it Austin, now get out there and run for the hill of it!
Sources: Runner’s World, Tweak Fit and Runner’s Resource


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