Hi,
Anyone have any ideas on how I can simulate hill training without actually running hills? Would a raised treadmill be the way to go? I *hate* running on the treadmill, but might have to. Or, alternatively, has anyone had any success with hill running purely by doing extra hamstring exercises?
It's not that I don't enjoy running hills, it's just that there are absolutely no hills anywhere near where I usually run. After a lousy run at Windsor and very sore hamstrings I realise I do need to make some kind of a plan.
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Just an idea
Cheers, V-rap.
You must be joking!
I live on the coast - very flat but occasionally very windy, and there's no comparison between running uphill and running into the wind. They're two very different problems, and personally, I'd prefer the hill every time.
I don't know if all mills are the same but the one I use has 'random' facility. You set the machine's incline for the maximum gradient you are prepared to go to, speed and for whatever period of time. Throughout the run the machine automatically goes up and down, forcing you to put in efforts. I like using this facility as the machine has control of your program (unless you press 'stop' of course)and it doesn't allow your body to adapt to the incline for very long.
I don't know if all mills are the same but the one I use has 'random' facility. You set the machine's incline for the maximum gradient you are prepared to go to, speed and for whatever period of time. Throughout the run the machine automatically goes up and down, forcing you to put in efforts. I like using this facility as the machine has control of your program (unless you press 'stop' of course)and it doesn't allow your body to adapt to the incline for very long so you get a good workout.
The wind factor?...use a fan?
Effie - I do like the idea of your random treadmill session. That doesn't sound boring at all.
V-rap - I do use the stair-climbing machine anyway, but not for very long or very often. I just didn't think of it as helping, but will stop avoiding it now.
WW - thanks for the idea, but even the wind is rather scarce around here!
Hills for leg strength could possibly be substituted by a steady run followed by plyometrics or lower body weights.
By the way, what is anyone's experience of plyometrics? I have used them intensely only once, in connection with rugby training (little different) but found quite astounding muscle exhaustion and, once recovered, amazing change in power...
There's one which has steep hill (I think its around 8%) followed by a recovery *10 so if you do 20 minutes you have 1min steep climb followed by 1 min recovery.
Ask the instructor if you're not sure.
http://www.onrunning.com/plyometrics.asp
Essentially, they're designed as expolsive exercises that strenthen your muscles - without requiring weights. Also good for balance training and form.