GET FIT & MEAN IT! with World Champion Kate Bramley
So you’ve been following the run/walk sessions in this blog for a few months. The next step from here is to start building some more specific strength for your running. Doing some leg strength at the gym is great, but you will target more specific movements and muscles by including some hills or stairs in your sessions.
Improve glute engagement & strength
Prepare for an undulated or hilly race
Reduce perceived effort on a flat race
Improve specific & functional muscle strength which can be hard in the gym without proper guidance
Improves both speed & endurance
Improves knee drive
Increases eccentric loading (muscle lengthening) which cause the most muscle damage & soreness post session. With appropriate recovery this can lead to bigger training gains.
Adds variety to your training
Ensure you build up slowly to the frequency of sessions per week, duration & gradient of hill
Make sure you have sufficient recovery time between reps & sessions to ensure best technique
Focus on driving with your arms keeping them close to your chest & drawing the elbow back
Maintain good posture both up & down the hill
You can use the downhill as recovery or practice descending at pace with control
Fire your glutes & drive your knee to ensure maximum power
45min easy swim. Focus on best technique and breathing every 3 or 5 strokes if possible.
30min Run Set incl. 5 reps of a 100m flight of stairs or hill. Walk back down.