RUNNING FASTER - If You Want Speed & Endurance... DO THIS!

Summary

This video script explores various hill-based workouts that enhance running performance. It features Jane, who uses Kenyan Hills to improve her running, and elite runners like Chris and Sarah who incorporate hill bounding, hill sprints, and long hill repeats into their routines for strength, speed, and endurance. Tom, with limited access to hills, utilizes incline treadmill running to simulate uphill challenges. The script underscores the importance of hill training for runners seeking to boost their pace, efficiency, and mental toughness.

Takeaways

• 🏞️ Kenyan Hills are a challenging workout that helps runners improve their performance by simulating hilly terrain.
• 💪 Maintaining a steady effort uphill, downhill, and on flat sections during hill workouts strengthens leg muscles and enhances endurance.
• 🌱 As runners become more comfortable with hill workouts, their pace and overall performance improve.
• 🏃‍♀️ Hill bounding sessions, developed by Arthur Lydiard, involve running uphill with exaggerated strides to improve explosive power and running form.
• 🚫 Incorporating hill bounding into training can lead to personal bests in shorter race distances, as experienced by Chris.
• 🏋️‍♂️ Hill Sprints are beneficial for building leg strength and power, and improving running efficiency.
• ⚠️ Sarah advises starting with a small number of hill sprints and increasing reps gradually to avoid injury.
• 🏞️ Long hill repeats help build muscular strength, endurance, and resistance to fatigue, which are crucial for long-distance races.
• 🏃‍♂️ Elite runners like Mo Farah use hill sprints to build power and speed, which are key for improving race performance.
• 🏋️‍♀️ Incline treadmill running is an effective alternative for those without access to natural hills, offering similar benefits to outdoor hill training.

Q & A

What is a Kenyan Hill workout and how does it benefit runners?

A Kenyan Hill workout involves maintaining a steady effort uphill, downhill, and on flat sections, with the gradient dictating the pace. This workout is beneficial for runners as it improves various aspects of running physiology, including leg strength, endurance, and mental toughness.

How does Jane's experience with Kenyan Hills reflect their effectiveness?

Jane, a 32-year-old runner, found Kenyan Hills to be initially challenging but noticed improvements in her running performance, such as stronger legs and the ability to maintain pace for longer periods, indicating their effectiveness.

What is the significance of hilly terrain in Kenyan and Ethiopian distance running success?

Hilly terrain is significant because it strengthens runners from the feet upwards and teaches them to be efficient off the ground, as emphasized by New Balance coach Steve Vernon, attributing the success of East African runners to their hilly training grounds.

How do Hill bounding sessions, as developed by Arthur Lydiard, differ from traditional hill training?

Hill bounding sessions involve running uphill with exaggerated bounding strides, focusing on maximum vertical height and leg power, unlike traditional hill training which is more about maintaining a steady pace.

What changes did Chris notice after incorporating hill bounding into his training?

Chris, a marathon runner, found hill bounding to be effective in increasing his speed and strength, leading to new personal bests in 10K and half marathon distances.

Why are Hill Sprints recommended for runners looking to improve their speed?

Hill Sprints are recommended for building strength and power in the legs, improving running form, and increasing efficiency, which collectively contribute to faster running speeds.

What advice does Sarah give to runners new to Hill Sprints?

Sarah advises starting with a small number of Hill Sprints and gradually increasing the repetitions as the body adapts, while also being cautious when running downhill to avoid injury.

How does Mike's long hill repeat session differ from other hill workouts mentioned?

Mike's long hill repeat session focuses on building muscular strength and endurance by running up a long steady incline at a steady, close to threshold effort, and then walking or jogging back down to recover.

What are the physiological benefits of long hill repeats as per the script?

The physiological benefits of long hill repeats include increased cardiovascular fitness, improved lactate threshold, and enhanced muscular endurance.

How does incline treadmill running simulate hill training for runners without access to natural hills?

Incline treadmill running simulates hill training by setting the treadmill to an incline of 5 to 10%, which helps build leg strength, improve running form, and increase aerobic fitness, serving as an alternative for those without access to natural hills.

What is Antonio Vega's view on incline treadmill running?

Elite Runner Antonio Vega considers incline treadmill running his secret weapon, highlighting its effectiveness for runners who prefer outdoor hill training but may not have access to hills.