Do You Need to Conquer the Hills to Run Like a Champion?
Hills and runners – it’s that classic love-hate relationship. Battling monstrous hills, lungs on fire, quads screaming. The steeper the climb, the faster the glory. This is the initiation rite of every serious runner, right? But while we might admire the majestic inclines for forging champions, we dread the burning quads and gasping lungs when it comes time to tackle them.
So, does every runner really need to embrace hill training?
Before you pack your crampons and book a one-way ticket to Everest, let’s bust Myth number 10 and discover the truth about conquering those climbs.
The Myth
A quick internet search reveals articles singing the praises of hill training: magical workouts that skyrocket your strength and economy, downhill sections building muscle like magic potions. Whether you sprint a mile or conquer ultra-marathons, skipping hills, they scream, is a cardinal sin!
The Reality
Let’s get the elephant out of the room… Hill training can be beneficial… Wait a minute, I thought the whole point of this article is that it’s a myth!
Studies support its impact on time trial performance, VO2max, lactate threshold, and even running economy. But here’s the secret nobody screams from the mountaintop: like a snowman under the sun, these benefits might not be the coolest way to spend your workout time.
The burning question is: ‘Even if hill training offers great gains, are they the most efficient use of your precious training hours?’
And that’s where hills, stumble. Compared to targeted flat-interval training, their benefits have been demonstrated to be smaller. You’re likely to see bigger all round improvements working on flatter ground.
Free Bonus Myth!
Furthermore, downhill fun comes with caution. A single bout can induce significant Exercise-Induced Muscle Damage (EIMD) and can result in a decline in insulin sensitivity for up to 4 days. And here’s the bonus myth, the use of specific sportswear (compression garments, running shoes) and/or voluntary modifications in stride and foot strike patterns have no effect on this. The only effective strategy to limit EIMD is to introduce downhill running into your training slowly.
The Verdict
The myth is busted.
However, remember the golden rule of training: specificity. If your kingdom involves hilly races, then peppering in a few hill repeats can be wise. Or, for the less sadistic, simply running your easy runs on hilly terrain could work wonders.
In short, you don’t need to be a hill-wrestling warrior to be a champion runner. Choose your training terrain wisely, based on your goals and preferences.
Bonus Tip
Leave the tedious planning to your trusty AI pal!
TrainAsONE crafts personal training plans with precise flat interval sessions, maximizing your time and effort. Just lace up and let the science fuel your run. Train smarter, not harder, and watch your performance soar, hill or no hill.
Stay tuned for another dose of myth-busting goodness tomorrow, and remember, running knowledge is the best kind of holiday gift! So don’t forget to share.
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