I have been getting quite a few question regarding strength training and good running form. First of all, the majority of strength work that I have my athletes do is running. This is accomplished quite simply by doing very short, steep hill repeats. They do not need to be a max effort, nor should they. Your run effort should just be strong. In my workouts I say, "train, don't strain" and this type of training run should refect this. Hard and strong, AND consistent. Too many runners will run too hard during the first few reps or repeats, only to end up too fatigued to remain cosnsistent with their effort and they eventually run slower, but at a higher effort. This is diminishing returns and straining. And something you will dread...ultimately not do!
So, getting back to the point of strength training hill repeats. Keep these short, 10-15 seconds long, no longer. If you extend this time, they will be too slow. Today, I went out to the hill behind my house and did 10 X 15 second repeats.
Here's The Hill:
I finished all ten at the same spot, which means I stayed consistent with my effort. When running hills, lean into the hill with your hips, not your shoulders and notice how this body lean seems to make your effort easier. This type of workout will help recruit your gluts, more specifically your glut medius which is instrumental in run stability. Which plays a crucial role in having good running form.
I performed my run in Vibram Fivefingers to help build my foot strength. Foot strength I feel is paramount in developing natural running form and in staying injury free. Everything starts at the feet and works up from there. So if you develop great foot strength you build a natural arch for yourself which will help create lateral stability when your foot strikes the ground. But most importantly, when we run barefoot, not only our feet, but our entire leg fires appropriately. By this I mean, all of your muscles are recruited in the proper pattern and used how our body was meant to use it while running. I am so much faster climbing this hill barefoot than with shoes because I am so economical. Everything flows.
Here is a look at the trail...pretty rugged, but no problem for the fivefingers. The only thing you feel is your foot muscles working overtime.
When executing this strength run workout, be sure to take lots of recovery between each repetition. Recovery is important because this is a strength workout and not a cardiovascular workout. You want your legs to recover so your effort remains consistent. So a 2-3 minute rest between reps is ideal. Look around and enjoy being out while you rest.
This run can be done once per week year round. Start out with 4-5 X 10 seconds and progress each week. As you develop strength, increase your effort and not the length of the interval. Then hit the FORUM and tell me how much you enjoy feeling leg and glut muscles you never thought you had.
E
Hi Vanessa - Thank you so much for the update, as it is good to hear about your development. Faster run actually helps lubricate joints and even though you may feel tired after faster, harder runs, your body should feel "better" because of this. Long slow plodded has the reverse effect, outside of the benefits of recovery runs.
I would continue to do the 15 second hills year round, as this is a great strength builder and as you get more fit, your ability to run these faster improves which is why you will not establish a plateau.
To progress in strength building, I have my athletes work up to 2 min hill repeats...again as a strength workout. For cardio, hill work can build to as long as 20-30 min climbs or what is most specific to your goals.
So, I know you have tons of climbs near Boulder, keep build good leg strength and then apply this to some 8 min hill repeats and progress from there - E
So far I'm really enjoying these hill workouts. It has been pretty eye opening to realize that 'going faster' doesn't mean a higher chance of getting injured. I don't know why I've had that misconception but clearly I was very wrong ( this is obvious since I've been a 'plodder' for many years and I have a lengthy injury history - hmm) . I've been amazed at how good (and joint-safe) it feels.
I have some questions though - from reading the blogs and forums it seems like there is a range of hill workouts that go from 15 seconds to 8 minutes. So I'm curious which workouts should be used when and how does one progress from the 15 second workouts? For instance, if someone is doing a 10 X :15 hill workout once a week -- should they just stay at that or should they start to increase the interval? the reps?
Thanks again for being such an amazing resource for all us Eric wannabes.
Yes - that is the key, running hard but under control. This is why it is important to not lengthen the run interval, which will not allow you to run hard enough. Play around with it the first few times and error on easier until you get a go gauge as to how hard you can push it. Remember, drive the knees forward. AND, by keeping the rest interval long, these will not fatigue you for other runs during the week. This type of run can be done year round because of this.
Thanks Eric, Wow, three minutes rest after 15 seconds? I guess we should be going pretty strong then...(I know, not TOO strong that we can't keep it up for all the reps though).
Hey Jared - Great question, as rest intervals are very important. With the above workout, I would work on my "relaxed" downhill running foot strike as I descended back down the the start. Once back down, I would rest for 1-3 minutes until I was ready to perform again. Since this is a "strength" workout and not a cardio workout, longer rest intervals are better. This will allow you to be consistent with your effort. So error on more rest, up to 3 minutes.
In general, the harder the intervals, the longer the rest interval.
Comments
I would continue to do the 15 second hills year round, as this is a great strength builder and as you get more fit, your ability to run these faster improves which is why you will not establish a plateau.
To progress in strength building, I have my athletes work up to 2 min hill repeats...again as a strength workout. For cardio, hill work can build to as long as 20-30 min climbs or what is most specific to your goals.
So, I know you have tons of climbs near Boulder, keep build good leg strength and then apply this to some 8 min hill repeats and progress from there - E
So far I'm really enjoying these hill workouts. It has been pretty eye opening to realize that 'going faster' doesn't mean a higher chance of getting injured. I don't know why I've had that misconception but clearly I was very wrong ( this is obvious since I've been a 'plodder' for many years and I have a lengthy injury history - hmm) . I've been amazed at how good (and joint-safe) it feels.
I have some questions though - from reading the blogs and forums it seems like there is a range of hill workouts that go from 15 seconds to 8 minutes. So I'm curious which workouts should be used when and how does one progress from the 15 second workouts? For instance, if someone is doing a 10 X :15 hill workout once a week -- should they just stay at that or should they start to increase the interval? the reps?
Thanks again for being such an amazing resource for all us Eric wannabes.
In general, the harder the intervals, the longer the rest interval.