Hill RunningHill running is an essential part of every runner’s training program. Training on hills strengthens your legs and ankles and allows you to work on your aerobic, anaerobic and muscular fitness at the same time.
Here is a detailed insight into why beginners and even the more experienced runners should include hills into a training program. You will also read about the possible injuries that you could face from this form of running. The BenefitsHills are one of the best methods to improve your running performance. To begin with, this form of running strengthens your hamstrings, calves, glutes, hip flexors and Achilles tendons. Here are a few more of the benefits associated with this type of running: 1. Strength building When you run on a level ground, you are attempting to move your body laterally. However, when you are running on the hills, you are also moving your body against gravity. This offers resistance training, which in turn helps to strengthen your body, especially in the beginning stages of your training program. 2. Increase in speed By running on the hills, you increase your speed by building strength, since the muscle groups used to get over the hills are the same that are used in sprinting.
3. Improves stride pattern Running on hills has also been found to increase the frequency and length of your stride, both of which are important aspects of speed. This is very helpful for experienced runners who want to improve their overall performance.
4. Reduces injuries As you strengthen your leg muscles through this type of running, you considerably reduce the risk of suffering from running-related injuries. 5. Enhances co-ordination This method of running develops co-ordination in beginners by encouraging the proper use of arm action during the driving phase and feet in the support phase. 6. Beneficial for athletes Hill running has also been found highly suitable for athletes who depend on high running speeds, such as football, rugby, basketball and cricket players. 7. Strengthens upper body Running on hills uses more upper-body muscles than you will use while running on flat ground. This further leads to strengthening of the upper body. 8. Others Other benefits of hill running include: • Helps increase muscle elasticity ResearchAn article in the European Journal of Applied Psychology (1977), reported that runners who followed an intense six-week program of hard uphill running experienced significant improvements in training distances, anaerobic capacity and strength. Another report in the Endurance and Sport, the International Olympic Committee’s book (1992), revealed an impressive increase in the performance of those runners who combined regular running with hill running. This group of runners had witnessed an increase of an average three percent over just 12 weeks. Research also indicates that those who are regularly involved in hill training are capable of carrying out a much higher amount of quality training. Hill Running - InjuriesAlthough running on hills has a vast range of benefits, it can make the runner vulnerable to a series of related injuries. Here is a list of the main injuries and conditions associated with hill running. a) Achilles tendonitis This condition is typically characterized by pain that occurs with heel strike or when the foot lands on a curb or while running up the stairs or uphill, especially when there is a sudden change of direction. b) Iliotibial band syndrome This condition is associated with running downhill. The key symptom of this injury is pain on the outside of the knee, experienced while running. Sometimes, it is also accompanied by a pain on the outside of the hip. c) Shin splints Pain in the shins while running is also often associated with hill running. The pain starts gradually, initially occurring only after running, and later becomes a persistent pain. d) Patellofemoral Syndrome Runners affected by this condition experience anterior knee pain that occurs with activity and worsens when running downhill. e) Plantar Fasciitis This condition is characterized by an inflammation of the plantar (bottom of the foot). The patient normally experiences pain in the bottom of the heel, when arising in the morning or after being seated for a long period of time. f) Runner’s Knee This condition is associated with downhill running and causes pain in and around the kneecap or the patella. ConclusionHill running offers a vast range of benefits to beginners as well as experienced runners. However, in order to derive the maximum advantage from this form of training, it is important for you to learn the proper technique. When done with the right method, hill running will make you stronger, healthier and faster, helping you to achieve your goal.
 
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