A deficiency in leg strength and endurance is an area which can affect the function of individuals in everyday life. Whether it is your profession, family life, hobby or sporting endeavour it is more than likely that you will spend a significant amount of time using your legs. An efficient, worthwhile and enjoyable method of improving the fitness variables in our legs is through hill sprints. Hill sprints are also a superior weight loss tool, with the potential calorie expenditure being greater than the flat sprint relatives. Hill sprints could be seen as a cross between sprinting and weightlifting; this will have significant benefit to body composition, not to mention self discipline.
While by name it is a sprint, in essence the percentage effort required is relative to your current fitness level. A sprint may consist of a fast paced walk up the incline.
Hill sprints can be split into two categories; long and gradual incline, and short and steep incline. Attention should also be paid to technique and session preparation, and of course recovery.
Session Preparation
As with all forms of physical activity a full body warm up is a requirement. A good warm up should consist of movement which will raise your heart rate and prepares your muscles for action. This can be done either on electronic exercise equipment or by a series of dynamic stretches- stretching through a continuous range of movement. Static stretching (holding a stretch with no movement), exclusively done as a warm up is not a suitable preparation, despite popular belief. A sufficient warm up usually consists of a five to 10 minute period.
Long and Gradual Incline
Hill sprints over a long and gradual incline will primarily train your legs from an endurance perspective, with strength being secondary. Choose an area of relatively even surface which is on a gradual incline of 20 to 30 meters over a length of 100 to 150 meters. Complete two sets of five sprints at a 70 to 90% effort, slowly jogging or walking back to the starting point after each incline run. 60 second to 3 minute break between sets is appropriate.
Short Steep Incline
Hill sprints on a short and steep incline will train your legs from a strength perspective, with endurance being an added benefit as you push through the anaerobic threshold. Locate an area of solid surface with three different inclines of approximately 5, 10 and 15 meters over a 30 meter length. Complete one set of 3 runs to each incline (total of nine sets) at a 90 to 100% effort. Have a slow jog or walk back to your starting point after each sprint. A 200 meter walk and/or slow jog recovery between sets is recommended.
Technique
A focus on technique is important to get the most out of your hill sprints. Pay attention to a strong leg drive and efficient arm motion. It is also important to maintain a stable core in the abdominals and lower back to prove a solid base for the limbs to work from.
Session Recovery
Due to the nature of hill sprints being both concentric (muscle shortening- up hill) and eccentric (muscle lengthening- down hill) movements you will suffer DOMS (Delayed Onset of Muscle Soreness) in the 24 to 48 hour period post session. To aid your recovery complete static stretching post session, with massage and hydrotherapy also being recommended.
It is recommended that you add hill sprints into your training regime one to 3 times per week, making sure of at least one day rest in between sessions. You will notice an improvement in strength and endurance, subsequently taking you a step closer to achieving your fitness and lifestyle goals.
