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How to run uphill
Any senior runner is started from the starter, from the initial run for health, to lose weight, to gradually have certain requirements for performance, to continue to participate in the marathon, continuous PB, the level of endurance is constantly improving. Therefore, how to improve endurance more effectively has become a constant pursuit for many runners. Today, Xiao Bian introduces you to a good way to improve your endurance by improving your local conditions - running uphill.
Runners usually run uphill due to road undulations during normal road runs, but in most cases, you will only slow down and try to run past this section uphill, then adjust your breath, rush down the hill or continue with Keep running at the original speed. As everyone knows, you can perform repeated running exercises around a difficult slope in one run. This is called uphill running training.
What are the differences between an uphill run and a horizontal run?
Horizontal running means that runners run on a level or on a slope with minimal slopes, commonly known as flat running. So what are the differences between running uphill and running horizontally?
01 different resistance
As long as it is running, it means that you need to overcome gravity to allow your feet to vacate. Therefore, the intensity of walking is much higher than that of walking. It is still necessary to vacate the feet in addition to the feet and you need to further increase the height of the center of gravity with the slope. Therefore, the resistance is even greater. Since the greater the resistance, of course, the more work you need to do to move your body, the more effort you will have to pay. This is the fundamental reason why you gasped when you ran uphill.
02 Different postures
When running horizontally, most runners are accustomed to the heel, but when they are running uphill, the ground posture is more toward the front foot. This is due to the increase in slope, due to the increase in slope, in order to use the inertia of the center of gravity forward to bring the body forward, so when the ground, the body center of gravity will be more forward compared to the side run, then the heel will not be comfortable , you will naturally use the front foot to the ground. The greater the slope, the more pronounced the forefoot is, which is due to the presence of the slope. The front foot often touches the ground when running uphill, which in turn helps to train a more efficient running posture.
03 Different torso forward angles
As mentioned earlier, compared with the flat run, the forward lean angle of the trunk will be greater when running uphill. In the horizontal plane, the trunk is stable to the ground perpendicular to the ground. As long as it leans forward, it will be out of balance and move forward. However, when running uphill, the stable state of the body is already in the state of slight forward lean of the trunk, so it runs uphill. At that time, the forward angle of the trunk must be larger to allow the center of gravity to fall forward, resulting in a tendency for the body to move forward.
04 Step size is different
When you are running uphill, if you still use the pace at the time of running, you will stretch out at each step and you will be exhausted very quickly. Usually, when you run uphill, you will consciously shorten the stride, and the pace will not change. Even slightly increased, through the rapid support of the conversion of feet, to reduce fatigue and improve the efficiency of uphill running.
Two uphill running is the best special training for running
When running uphill, although the stance changes slightly, the entire muscle force process does not change substantially. As the load increases, both the muscles and the heart and lungs are subjected to a greater load. Uphill running therefore becomes a valuable value. Specific training for running, so-called special training, means that the movement is not changed, but the load is increased. This will greatly increase the difficulty of training under the condition that the movement is not changed. Of course, the training effect will be better, which is similar to that under the barbell. Debating is better than bare-handed exercise.
01 Running uphill can be considered as a special strength training for running
Uphill running is the most powerful training method combined with running. It increases the power of muscle contraction without changing the running motion. It is a real running strength training. Although we always emphasize that runners should exercise more strength, no matter what strength training moves, there are certain differences with running movements. Therefore, these strength trainings are not specific enough. Only uphill running is the perfect special strength training method.
02 Uphill Running Significantly Enhances Lower Limb Muscle Strength
Air resistance and ground friction are the main resistances when running horizontally. However, in addition to overcoming these resistances when running uphill, it is necessary to overcome the resistance of the body's weight along the slope direction. Related studies have shown that the resistance is overcome on 3-4 degree slopes. About 5% -7% of body weight. Extra resistance stimuli are the main reason for uphill running training to increase muscle strength in the lower extremities.
03 Uphill running enhances the runner's explosiveness
The squat phase is the source of power for the uphill run. To keep the body stable and the forward speed during the uphill run, the supporting legs need a quick heel to move the body along the slope, so the uphill run is conducive to enhancing the runners. Stretching speed increases the explosive power of runners, and explosive power is the key to improving the economic efficiency of running.
How to train uphill
01 Body posture
The body leans forward more often than the plain runner, and the center of gravity moves forward. When walking uphill, the pace should be small, the cadence should be faster, and the front foot should touch the ground.
02 The choice of slope
Generally, the slope of 10-30 degrees can be used as a training site for uphill running. The excessive slope influences the movement technique and is not recommended. Therefore, the choice of slopes and local conditions are the key factors.
03 Training Arrangement
If you often run where there is a seemingly abuse ramp, this is an excellent training site for uphill running. You can do ordinary flat running training first, then at the end of the training, you can use multiple sets of uphill sprints, that is, quickly rush to the top of the hill, and then go downhill, so that repeated groups are performed, and downhill is equivalent to intermittent rest. Therefore, running uphill can be considered as a specific form of intermittent running. If the slope is slow, you can run a longer distance, such as 50-80 meters sprint, if the slope is steep, you can run a shorter distance, such as 20-30 meters sprint. Of course, the long-step sprint is also seen as running uphill.
Of course, if you are capable, you can also combine uphill running and downhill running. Some scholars have studied three different running patterns of uphill, downhill, and horizontal. The study found that the uphill running single leg support process has a longer stretch time than the flat running, so the uphill run is often used as a running special force and explosive force training mode; while the downhill run can significantly increase the maximum speed, the downhill run can The maximum speed is increased because the support leg and the swing leg change faster, that is, the speed is increased by a faster step frequency. For speed-up capability, the effect of alternate training on uphill and downhill slopes is significantly better than single uphill and downhill runs.
Tips Running Uphill
1. Do not stride uphill when running uphill. The position of the foot is just below the body's center of gravity or just before it.
2. When running uphill, runners should consciously increase the strength and speed of the later stage.
3, when running uphill, pay attention to the body's forward inclination, and help maintain the speed of advancement by leaning forward.
4. When running uphill, take an abdomen and chest, do not bow, and maintain a good body posture.
Four uphill runs will not hurt the knee
Doctors usually do not advise the public to climb, so as not to overload the knee joint. In fact, as long as it is not climbing every day, the possibility of injury to the knee is very small, and the muscle strength can also be strengthened through mountain climbing. On the contrary, it is beneficial to the protection of the knee. Only by repeated mountain climbing, long-distance mountain climbing can hurt the knee. In the same way, occasional uphill running training is not likely to hurt the knee. A reasonable uphill running training will not only do no harm to the knee, but can also strengthen the muscle strength and explosive power of the lower extremities. Therefore, do not suffer due to possible risks. Food waste, reasonable training is the key to avoid all running pain.
Five summary
Running friends often run uphill for fear of running, because running uphill makes you very ill, but sometimes there are several groups of training for this kind of abuse that can significantly increase your level of endurance. When you finish running uphill, you will return. When it comes to running, self-heating will make you feel more relaxed.