The many benefits of incline running
One of my favourite local spots to run around is Gnoll Country Park in Neath, however getting there requires running down a rather large hill. To make things even more fun (I mean painful 😬), getting home requires running back up said large hill with 140m elevation gain.
I'm not the best at incline or distance running and the thought of walking up a hill for 40 minutes after a long run seems less than appealing, so I've become somewhat of a hill sprint convert. Not only are hill sprints great for building power, increasing stamina and strengthening quads, hamstrings, glutes and calves, they're very effective at raising your metabolism too. Running on an incline is excellent for training your body to perform at varying elevations, which makes for ideal race prep.
I tend to use lampposts or trees as markers when running and alternate between sprinting for 20 seconds with a recovery walk in between. By the end of each maximum effort sprint, I am out of breath and my mental endurance is definitely pushed to the limit. Although it feels tough at the time, it helps knowing that the faster I run, the quicker the hill is over with and I'll be home sooner! Since including these sprints into my running for the past few months, I've definitely noticed an improvement in my pace and I've come to enjoy the challenge on my run home.
If you're new to incline training, you can begin with a brisk walk and gradually work your way up to a run, adding in longer recovery periods and incorporating a Fartlek approach. You can also find a smaller hill to sprint up then jog or walk back down and repeat. Try integrating hill sprints into your routine several times a week and you’ll soon notice a difference in your stamina!
I'm not the best at incline or distance running and the thought of walking up a hill for 40 minutes after a long run seems less than appealing, so I've become somewhat of a hill sprint convert. Not only are hill sprints great for building power, increasing stamina and strengthening quads, hamstrings, glutes and calves, they're very effective at raising your metabolism too. Running on an incline is excellent for training your body to perform at varying elevations, which makes for ideal race prep.
I tend to use lampposts or trees as markers when running and alternate between sprinting for 20 seconds with a recovery walk in between. By the end of each maximum effort sprint, I am out of breath and my mental endurance is definitely pushed to the limit. Although it feels tough at the time, it helps knowing that the faster I run, the quicker the hill is over with and I'll be home sooner! Since including these sprints into my running for the past few months, I've definitely noticed an improvement in my pace and I've come to enjoy the challenge on my run home.
If you're new to incline training, you can begin with a brisk walk and gradually work your way up to a run, adding in longer recovery periods and incorporating a Fartlek approach. You can also find a smaller hill to sprint up then jog or walk back down and repeat. Try integrating hill sprints into your routine several times a week and you’ll soon notice a difference in your stamina!