5050 by Dean Karnazes

5050 by Dean Karnazes

Author:Dean Karnazes [KARNAZES, DEAN]
Language: eng
Format: epub, mobi
Tags: SPO035000
ISBN: 9780446537896
Publisher: Grand Central Publishing
Published: 2008-08-17T16:00:00+00:00


Steep Hill Sprints

In recent years, steep hill sprints have become popular in the elite ranks of distance running. Of course, they’re beneficial for runners of every level. To do them, find the steepest hill around and sprint up it at maximum effort for just ten to twelve seconds. Walk back down and repeat a few more times. Try to work up to six to eight reps per outing. Steep hill sprints help build a more powerful stride, and also reduce injury risk by strengthening the running muscles.

Going Downhill

Some runners actually prefer running up steep hills to running down them, because running down steep hills can be rather scary, especially on technical singletrack trails. You fear losing control and twisting an ankle, or worse. Plus, it can be rather hard on the knees. The key to overcoming this fear and discomfort is to learn how to run downhill properly. Instead of leaning back and landing on your heels, tilt your entire body forward from the ankles and land on your midfoot. You will run faster this way, and with more control and less shock to your knees.

Choose a manageable number of repetitions to perform (start with just two or three), and run each at a pace that’s within 10 percent of the fastest pace you can sustain through the last repetition. Time yourself to make sure you aren’t slowing down significantly in the latter repetitions. If you are, then begin the workout with a little more restraint the next time you do it so you’re able to finish at close to the same pace.

Hill repetitions are hard, but once you get used to them they can become quite exhilarating. At least I think so. But my very favorite type of hill workout is mountain runs. Find the longest hill available (hopefully at least a mile) and simply run straight to the top, turn around, and charge back down. It’s the best bang-for-your-buck workout I know. The first half builds strength and endurance; the second half increases durability and technique. That about covers it.

I have nothing against Nebraska, but I’m glad I live in a place with a little more topographic variation. I’d spend a lot of time running up the Cornhuskers Memorial Stadium stairs if I lived in the heartland!



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