Hello 4CoreFitness Friends well, run was today for me, 7.5 miles with lots of hills. Im learning how to take advantage of the hills to improve my running. Hill running can be very beneficial when done properly, otherwise you can just injure yourself, so from personal experience I warm up really well and try not to overdo the hills, specially if repeating hills. I found a little area where I was actually able to sprint uphill so after this is what I did: My workout today: Warm up 10 min run , Sprint hill + shot HIIT (25 min) as: Sprint hill, jogged down short hiit: 10 pushups, 10 jumping squats 10 tucks Repeat until completed 25 min ( i honestly lost track of how many times I did it today) ran back home End happy smiles =) Here some benefits from incorporating hill runs and sprints on runs: 1) Build Stronger Legs The primary benefit of running uphill is improved leg strength. Although your hamstrings certainly work when you run uphill, your quadriceps and calves work more, and therefore reap more of the strengthening results. Your calves are responsible for flexing your ankles, and your ankles need to flex even more when running on an incline. The extra work done by your calves results in more calf strength. 2) Higher Calorie Burn Your body requires more energy to run uphill than it does on a flat surface. When you run uphill, you are working against gravity, propelling forward on an incline and naturally using your body weight as resistance. Your leg muscles have to work harder to drive your movement so you are using more energy. When you use more energy, you are burning more calories. The steeper the hill is that you choose to run, the more effort you will exert and the more calories you will burn. 3) Reduced Risk of Injury Running against gravity will actually reduce the impact to your knees and minimize leg shock, making you less prone to injury. The majority of injuries from hill work result from running downhill. For this type of running you move with gravity and increase the impact on your joints and muscles. 4) Improved Overall Fitness Level Running uphill requires you to breathe harder. Breathing harder will increase your lung capacity so you can get more oxygen to your muscles faster, which will help you to be a more efficient athlete. In addition to strengthened leg muscles from the more arduous effort required for uphill running, your arms will have to move more vigorously. People naturally coordinate upper- and lower-body movements during rhythmic tasks. Stronger and faster upper-limb movement results in stronger and faster lower-limb movement. You will be stronger and faster when you run on a flat surface because of training your arms to move with more force when running uphill. Benefits from livehealthy lots of love , see you tomorrow to continue our challenge Eliana
Posted on: Sun, 16 Nov 2014 23:07:51 +0000