How To Gain Muscle Strength To Master Hills Without Injuries
Many runners avoid hills, however when training on them it allows for a greater capacity for aerobic capacity, increase leg and glute strength, while also creating a more efficient stride.
Training on hills can also have a downside- with ankle, hip and knee pain. There is more stress on your body with a steeper incline which makes it more difficult to avoid slumping forward which will make it harder to finish your run.
Do these workouts twice per week to increase your stamina and create a better posture for your runs.
Stance: Hip width apart.
Movement: Rock onto heels. Rock onto toes and lift forward. Slam heels toward the ground. Repeat for 20 repetitions and work your way up to 40.
Quadruped Hip Circles:
Stance: On all fours.
Movement: Extend your right leg. Bend your leg to the side and then forward. Straighten your leg back. Do 3-4 reps. Then switch directions. Repeat with the opposite leg.
Reverse Sliding Lunge:
Stance: With a towel beneath your feet at hip width apart.
Movement: With your weight on your left leg, slide your right foot back into a lunge. Push through your left heel to stand. Do a 10 to 12 reps per side.
Stance: Left foot on a tall bench (knee higher than hip).
Movement: Press through your left heel until your left heel is straight. Drop back to stance position and repeat. Do 5-10 reps per side.
Resistance Band Face Pull:
Stance: Grip a band anchored overhead with palms face down with your arms straight.
Movement: Pull your hands toward your face, keeping elbows high. Do 12-15 reps.
Movement: Lower slowly to the floor. Life your hands and squeeze your shoulder blades together. Plant your hands and push up to the starting position. Do 12-15 reps.