Hills are often times considered a personal challenge. However, they are beneficial to all types of runners and walkers.
Hills are an important training tool, especially the hill sprints. They benefit the way your brain interprets speed and sends signals to the various muscle groups in use. As a result, you are increasing the amount of blood flow to the area which allows the heart to pump more efficiently when your heart rate becomes elevated. This will make you a stronger competitor if you are racing; it gives more advantages across more versatile courses. Just be sure to regulate yourself and don’t start too quick with the biggest hills you can find. Starting small with hills is not a bad way to begin structuring your workouts.
But, besides helping you learn to regulate your heart rate, you will find them to benefit your runs in the following manners:
Speed increases: Running uphill will help to increase your leg muscles and there in turn will change your speed; this will also help with your stamina.
Endurance increases: Tying back to stamina, once you begin structuring your hill workouts, you will ultimately see an increase on your level of endurance on longer runs.
Shin splints feel better: It’s amazing what a little uphill will do for the impact on your shins and calves, because you are pushing upward and not pounding down on your body, shin splint injuries decrease
Downhill is engaging too: Downhill will work out just more than your legs. You can workout your core by engaging it and it will tighten up your quads and glutes.
Keep these tips and more in mind on our next tempo based training day!