Imagine it; your legs are getting heavier, your lungs are starting to burn, your mind is convincing you you're not strong enough, even your sweat seems like it's screaming at you to stop... but you keep pushing beyond your barriers, and what you're rewarded with at the top is not just a magnificent view, but the fact that you've just accomplished something your mind and body were convincing you you couldn't. You reach new heights, quite literally, by running up a challenging hill climb and breaking through barriers.
There's no better feeling in the world.
Not only can running hills improve your performance by building strength and endurance, but it can also combat limiting beliefs and build mental toughness. And, if done correctly, can also be surprisingly fun and exhilarating.
So lace up your shoes, and get ready to learn about how you can conquer some hills and take your running to the next level.
Why the hills?
While running can be a great way to improve cardiovascular fitness and overall health, it's important to have a well-rounded training program that includes different types of workouts to prevent boredom, improve performance, and reduce the risk of injury. One type of workout that recreational runners can benefit from is hill repeat sessions.
Hill repeats involve running up a hill at a high intensity, recovering on the way down, and repeating the process several times. This type of workout challenges your cardiovascular system, strengthens your leg muscles, and improves your running form. It also prepares you for the challenge of longer hill climbs in an event environment.
Increased cardiovascular fitness
Running up a hill requires more effort than running on flat ground, as you have to work harder to overcome the incline. This extra effort forces your heart and lungs to work harder, improving your cardiovascular fitness over time. By incorporating hill repeats into your training program, you can improve your endurance and aerobic capacity, making it easier to run for longer periods of time at a faster pace.
Improved leg strength
Running up a hill also requires more power from your leg muscles, especially your quads, glutes, and calves. By regularly incorporating hill repeats into your training program, you can strengthen these muscles, making them more efficient and resilient during your runs. Stronger leg muscles can also help reduce the risk of injuries.
Mental toughness
Running up a hill is a challenging workout that requires focus and perseverance. As it requires more energy than running on flat ground, it can cause discomfort and fatigue in the legs and lungs quite quickly. By pushing through this discomfort and continuing to run uphill, you can develop mental resilience and a greater ability to tolerate physical discomfort.
Variety and fun
Integrating hill repeats into your running program can be a great way to improve your cardiovascular fitness, leg strength, running form, mental toughness, and overall enjoyment of running. As with any new workout, it's important to start slowly and gradually increase the intensity and duration over time. Hill repeats can be done once a month, depending on your fitness level and goals.
Give it a go and enjoy the process of literally reaching new heights.
As always, consult with a Tight Knit Wellbeing Coach or healthcare professional if you have any concerns about incorporating hill repeats into your training program.
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