Addendum to #TheCoach’s #HillTraining Blog From November 12, 2015 #InjuryFreeRunning #Barefoot:

What I didn’t fully explain in my last blog was the reasoning around my specific drills when hill training. As a result, I have decided to add the following as an explanation:

  1. when we run kilometre after kilometre in the same direction, we essentially use the same group of muscles with no relief
  2. if you are not trained to do this to within an inch of your life (and there are VERY few on the planet who are!), the risk of incurring a running-related, avoidable injury is almost 100%
  3. if you exacerbate this by running in ‘coffins’ (heavy duty running shoes) and NOT learning how to run tight, light, compact and forward, I GUARANTEE you WILL injure yourself running – especially on hills

By doing the hill drills (especially the change-of-direction and crossover ones listed in my last blog), you will:

  • activate all of the synergistic running muscles that support the major running muscles. This, in turn, helps you to stay tight, light, compact and forward even as you go deep into a run or race. The result is an almost zero % chance of incurring an avoidable running injury
  • engage the support muscles of the pelvic girdle, hips, knees and ankles. This will keep you squared up and balanced even as you fatigue late in a run

Finally, by doing the drills REPEATEDLY and PERFECTLY, you can expect an ‘A’ result. By doing them at 75% effort, expect a 25% chance of avoidable injury. By doing them at 50% effort, expect a 50% chance of injury. You get the point. There is a direct correlation between PERFECT PRACTICE of the listed hill drills and risk of avoidable injury (or lack thereof).

Thus, do NOT leave anything to chance. Incorporate the drills, take the onus off the major running muscles, practice perfectly…AND remain injury-free to run free!

coach Jeff



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