Training For A Hill Climb Race 2
Work on Your Strength
The thing with running up and down hills is that it stresses your muscles more than when just running on a flat surface and it strains those muscles in different ways too. The main muscles that will be challenged when running up or down any hill include the quadriceps, your glutes, your hamstrings, and your calves. You need to train and strengthen each of these muscles before running a hill to make sure that you have the muscular strength required to get the job done.
To build your glutes, you should do forward lunges as well as side lunges, which will actually also train your quads. To increase your overall leg strength, your knee stability, and your hamstrings, you should do squats. Other exercises that are great for your leg muscles, especially when it comes to running hills include the step-up as well as the deadlift. Both of these exercises will work wonders for your leg strength and your stability, and those 2 things are very important when it comes to running any hill.
For each of these exercises you should do at least 4 sets of each, and each set should consist of at least 20 repetitions. Beginners can start out by doing a little less, and if you are training for a huge hill race, you can do more than is recommended. If these exercises get too easy for you, then you can always try adding some weight in the form of ankle weights.
Get Familiar With The Route
You should always practice for the specific hill climb race that you are looking to win in the near future, and one large part of this is getting really intimate with the exact route that is going to be followed; you want to know where the hills are, how big they are, and what the uphill and downhill sections are like. You need to practice your hill climbing abilities before actually engaging in the race, and a good way to do this is by finding several hills where you live and start running them. You should try to find some hills that are separated by flat parts, that way you can train going up and down, while also allowing for a good amount of recovery time in between. As your hill climbing gets easier, you can look for bigger hills or even just run the same ones multiple times.
You should start out by running a hill anywhere from 10 – 30 seconds and then slowing down for some recovery. Once you get better at it, sprint to the top of the hill and do the exercises we mentioned before, then jog back down the hill and rest at the bottom which will give you some good recovery time. Always start out slow and then work your way up, because if you go too fast from the get go you will just cause your body to burnout.
Remember To Stretch
You always need to remember to stretch all of your running muscles before and after each race, and before and after every training session too, and this is especially important for your calves, hamstrings, glutes, and quads. Running with cold muscles that haven’t been limbered up and stretched out is quite dangerous as it can lead to injury, not to mention it’s just harder too. Remember, stretching is important both before and after running, and as the race becomes more challenging, the stretching becomes more and more important.