Home » Run more efficiently thanks to training on inclines

Run more efficiently thanks to training on inclines

by admin
Run more efficiently thanks to training on inclines

When we train to run in nature, we encounter inclines, and these can also be simulated on the treadmill. What training effect can we expect from regular upward runs?

Basically, we need more stepping power on the slope. This improves our stride length when we run horizontally again. As a result, we run more efficiently because we have to take fewer steps to cover the same distance.

For training, the inclines are measured in percent. The percentage refers to the height difference, i.e. it shows how many meters a road rises on a certain route, for example. For a gradient of 5 percent, this would mean that the road rises by 0.05 meters (5 centimeters) within one meter.

The following training tips should be taken into account:

Runs on inclines should be completed on the forefoot to ensure direct force back (so-called rebound) when the foot lands. People tend to lean forward as a counterweight to the incline on the mountain. However, an upright posture, looking forward and center of gravity slightly towards the forefoot are preferable. Consciously increase the use of your arms more actively when running in the mountains. Approach inclines slowly at first with a focus on running technique. Keep an eye on your pulse. Longer climbs or mountain runs can also be completed alternately by running and walking. So-called driving games are suitable as an introduction, in which you can play at the running speed you want. A hilly terrain with strenuous uphill sections and alternating relaxing downhill or flat sections is ideal. At the beginning, only incorporate gradients of between 3 and 5 percent in one session per week and complete intervals of five to ten times of 400 to 1000 meters. In between, active recovery with slow trotting back – or continuing to walk on the mountain. If you can’t find any suitable inclines or the weather doesn’t cooperate, stairs, treadmills or stair climbers in the gym can also be useful as an alternative. Because of the increased strain on the calf muscles, it’s important to exercise yourself to warm up specifically and to lengthen the muscles again through stretching after training.

See also  The Qatar World Cup brings fire to the new city of Lusail, and the story starts from the 19th century

Nora Häuptle is the national soccer coach of Ghana’s women’s team, TV soccer expert and owner of the company Musketeer Coaching & Consulting.

An article from the «»

You may also like

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More

Privacy & Cookies Policy