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Running - Intervals and Hill Reps.

Posted: Sat Jan 04, 2014 11:59 am
by lazyboypops
These sessions will start on Thursday Jan 9th.

Meet in the square Bunclody at 8pm for hill reps.

Please wear bright or high viz clothing - lights are not necessary.

These sessions will be suitable for all abilities and will be based around interval training.

In this session we will be aiming to do 10 - 15 hill reps of approx 60 sec duration with a good warm-up and cool down also included.

What does hill running do for you?

In hill running, the athlete is using their body weight as a resistance to push against, so the driving muscles from which their leg power is derived have to work harder. The technique to aim for is a "bouncy" style where the athlete has a good knee lift and maximum range of movement in the ankle. They should aim to drive hard, pushing upwards with their toes, flexing their ankle as much as possible, landing on the front part of the foot and then letting the heel come down below the level of the toes as the weight is taken. This stretches the calf muscles upwards and downwards as much as possible and applies resistance which overtime will improve their power and elasticity. The athlete should look straight ahead, as they run (not at their feet) and ensure their neck, shoulders and arms are free of tension. Many experts believe that the "bouncy" action is more important than the speed at which the athlete runs up the hills.

Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by recruiting more muscle fibres, around two or three times as many when compared to running on the flat. The "bouncy" action also improves the power of the quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, when competing in their sport/event, it can mean higher running speeds and shorter foot strike times.

Hill training offers the following benefits:

Helps develop power and muscle elasticity
Improves stride frequency and length
Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase
Develops control and stabilisation as well as improved speed (downhill running)
Promotes strength endurance
Develops maximum speed and strength (short hills)
Improves lactate tolerance (mixed hills)

Re: Running - Intervals and Hill Reps.

Posted: Mon Jan 06, 2014 7:31 am
by Dena
I'll be over

Re: Running - Intervals and Hill Reps.

Posted: Fri Jan 10, 2014 10:26 am
by lazyboypops
Thanks to Dena, Fintan and Treacy for a great hill rep session.

Tough going but defo worth it. This training will benefit runners of all abilities and its great to train in a group to keep the motivation high.

See you all next week same time same place.

Re: Running - Intervals and Hill Reps.

Posted: Wed Jan 15, 2014 6:34 pm
by Dena
Can't make this week c u next week

Re: Running - Intervals and Hill Reps.

Posted: Wed Jan 15, 2014 6:50 pm
by lazyboypops
Can't make it this week either - sorry.

If anybody else intends going please post here.

Re: Running - Intervals and Hill Reps.

Posted: Wed Jan 15, 2014 7:38 pm
by t redmond
Can't make it this week either, hopefully see you next week.

Re: Running - Intervals and Hill Reps.

Posted: Wed Jan 22, 2014 2:15 pm
by lazyboypops
Hill reps are back :lol:

Meet in the square Bunclody this Thursday 23rd at 8pm.

Re: Running - Intervals and Hill Reps.

Posted: Wed Jan 22, 2014 2:54 pm
by BarryB
Should make that

Re: Running - Intervals and Hill Reps.

Posted: Thu Jan 30, 2014 11:49 am
by lazyboypops
Anybody intending on doing intervals tonight please post here.

If nobody posts here this session will be cancelled at 6pm.

Re: Running - Intervals and Hill Reps.

Posted: Fri Jan 31, 2014 7:42 am
by Dena
Had an issue with my knee since Sunday and had to do this called rest :evil:
Hopefully be back for next thu