Running uphill in preparation for a marathon should take a full period. And even if your run is flat, uphill running will still have a positive effect on technique, efficiency and strength.
What gives running uphill
First of all, running uphill increases your leg strength. It trains those muscle fibers that are not used during normal running. But at the same time, during the overcoming of the marathon, they turn on. And if they are developed, then running closer to the finish line will be easier.
Running uphill also improves running technique. This, one might say, is its main task. When you run uphill, you have to put your foot correctly. For yourself. Something that you can't do when running on the plain. Thus, you develop the main element of running technique - placing your leg under you. In addition, when running uphill, the hips and feet are actively working. Which also contributes to more efficient running. Repulsion and formation of the correct "running wheel".
And the third useful property of running uphill is that it trains neuromuscular connections. In fact, he trains the nervous system so that it is ready for critical loads.
In what period and on what slide should you perform
Vyacheslav Evstratov, coach of the Olympic champion in 800 meters running Yuri Borzakovsky, recommended performing a cycle of work up the hill long before the main start. It is necessary to finish training uphill no closer than 1.5-2 months before the main start.
A slide for training must be found with an angle of inclination of about 5-7 degrees. The intensity of the load when running up such a hill increases by 20%. Therefore, this angle allows you to perform high-quality workouts without excessive fatigue.
Slide length, number of runs and pace
When preparing for a marathon, the slide should be found from 200 to 400 meters. And in one workout at the initial stages it is worth running 1-1.5 km. And gradually reach up to 3-4 km of the total run up the hill. For example, if you find a slide of 300 meters, then in the first workout, do 4 runs. And with each workout add 1-2 runs. The run-in rate is at the level of your ANSP. This pace is just below your best 10K run. For rest, use a slow run back down the mountain.
To feel the effect of working uphill, you should do 3 to 7 workouts during the preparation period. Run uphill once a week. Accordingly, for 3-7 weeks, once a week, you will have a hill workout.
Be sure to have a light recovery run or a day of rest before and after it.
Many jumps up the hill
Running can be replaced with a special running exercise "multi-jump" or "deer run". It will even better develop your running technique and give a very good load.
Unlike running in multi-hops, it makes no sense to be guided by the pace. The main task is to perform the exercise technically. Watch out for the removal of the hip, placing the leg under you. Not how fast you climb the hill.
Hilly terrain running
If you are planning to run a marathon, which has a decent climb, then it is important to try to run in training, first of all, for long trainings not on flat roads, but on hilly terrain. If possible. This will adapt you to the upcoming race.
It is usually very difficult for those who have always trained on the plain to run a marathon with slides. In this case, the negative influence of the slides on the result is very large.
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