The primary goal of basic training is to raise your aerobic endurance to its maximum. This is because training serves the same function in triathlon. Things are done correctly. It's never been more popular for professionals to get some help from the latest gadgets and even in the running world, new technologies are always improving performance. But a major error is made by individuals who fail to challenge their muscle fibers (now referred to as "fast fibers") for an extended period of time. These are capable of withstanding a large resistance. In a triathlon, having the proper ability to swim, bike, and run will be essential for winning the event, but if you fail to use good technique and allow your body to become reliant on individual parts of your fitness, you will never be able to perform at your peak level. Below, we are pointing you to the advantages of hill running.
What are the benefits of hill running?
Boosts muscular mass
When you're in triathlon and must run, you must carry your whole body weight. In our launch, we take off and remain up for shorter lengths of time depending on our speed. After that comes the most challenging part: gaining momentum. This is when powerful muscles are necessary. When a hill is being run up or down, the amount of strain on the muscles engaged in the running action increases, therefore resulting in a major gain in strength.
Incorporates greater stride frequency and duration
A person's sprinting ability relies on stride frequency and stride length.
Hills are great for building hamstrings, which is essential to a long stride. It's a great method to improve stride frequency to run on a moderate slope at a decent pace.
Uphill running without arm movement is quite hard to do. Doing this (finding proper arm usage) helps in flat running, for example.
It aids in balancing and helps to increase coordination while jogging at faster paces
Fast downhill running has a shorter support period, making it harder to balance. Brisk downhill runs are ideal for achieving the previously mentioned benefits.
It improves stamina
Increasing your endurance may be achieved by increasing the time you spend on the hill by running, reducing the burden on your knee and the periosteum as a result of the shortening of the flight phase.
How should one train?
You may use mountain training to change your regular jogging routine and get the advantages mentioned earlier. If you're looking for some hill exercises that work, here's what to do:
Brief sprints. Short bursts of around 5 to 10 seconds that reach fast speeds are beneficial for working the muscle creatine phosphate energy generation, while 15 to 30-second sprints that are slower are good for improving strength in the calf muscles (from glycose).
We advise that sprinters and short-distance runners try to do 4-5% inclines of about 150 to 200 meters.
Triathletes training for long and medium distances should choose 400 to 1,000 meter-long repeats to improve endurance.
One technique improvement and one speed-increasing down run over 50 to 80-meter slopes with 3 to 5% decline each are suggested.
And multiple Olympic champion Lasse Viren made impressive strides in long-distance running with the help of 30-80 meter alternate-legged hill jumps.
Some last warnings:
- Please do not do the exercises below on slippery surfaces
- The only exceptions to this rule are very light Achilles tendon injuries since doctors recommend that you refrain from hill training in such cases.
- Load increases must be moderate! That is extremely essential!
- It is best to limit hill exercises to no more than two times each week.
- A nice warm-up helps with hill training. After your exercise, be sure to do extra stretching!