Welcome!
This week begins my second full week of running! Wow, time flies. The day of the Olympic Trials (and the day I broke my heel) seems like a different life ago. While I wrote about it on my blog, this is the first injury I don't have much residual pain. I know I'm not in the clear for many more weeks, but I haven't had any pain while running, and for now I'll take it.
This week's newsletter is sponsored by Solpri. Solpri is an all-natural four-ingredient anti-chafe balm. I've used it with my own running and haven't had any chafing or breakouts. I am prone to both thigh and underarm chafing so need anti-chafe every run. Since my skin is sensitive, sometimes other anti-chafe products cause me to break out. I feel like I'm choosing do I want to chafe or break out? But I've used Solpri since returning to running with no breakouts or chafing.
If you are looking for an anti-chafe balm, try Solpri. Plus, using the code LOLZ they offered newsletter readers 10% off plus free shipping (which makes it $10 with free shipping).
While this week's topic is not specifically relevant to the current state of running, hill running is an evergreen topic that we can all benefit from. In fact, it was specifically requested by a few people.
Plus, with no races on the horizon, it's a good time to change up your training so you don't find yourself burned out or injured.
Any runner from the elite to the new running can benefit from adding hills. There are all sorts of hill workouts from reps where you run up and jog down to incorporating them into your easy run.
The famous Frank Shorter famously said, “Hills are speedwork in disguise.” Hills make you stronger and while your overall pace might be slower your effort is higher.
Who will benefit from running hills?
Everyone. Yes, even you.
A few types of runners will benefit more:
Injury-prone runners (like me). If you find yourself injured frequently, hills can provide a workout without the pounding of a track or hard road workout.
You're running a hilly race. If New York, Boston, or even Big Sur are on your calendar, running hills is beneficial.
If you're training for a downhill race, do the reverse and look for downhills. Maybe even walk up hills and run down the hills.
You're working on form. It's hard to have bad posture or overstride when running uphill.
Why Are Hill Workouts so Beneficial?
Hills cause you to land more on your forefoot and can promote better form.
Hill workouts can build strength and endurance.
Less impact running uphill (so yes, it's easier on your knees)
These are just a few.
Hill workouts are also extremely versatile. You can run them at any time during your training for the beginning phases, to easy days, to specific "hill workouts." I wouldn't go from no hills to hills every day because you'll result in injury, but they can have their place in any runner's training.
How do Running Hills Improve Form?
Running hill workouts force your body to be as efficient as possible.
Your body tends to run more on the forefoot to midfoot
Your stride rate increases
You must control your breathing
You might run slower, but you become more efficient.
What Kind of Hill Workouts Exist?
Hill sprints:
This is often what people think about when they think "hill workout." You might find a steep incline and do 10 hill sprints. For hill sprints you want to find a hill that takes you between 60-90 seconds to get up. The goal is to run as fast as you can. It will hurt and you'll feel like you are at the end of a 5k. At the top of the hill, jog or walk down. It's a great way to build strength and power. Instead of a track workout, you could do a hill workout. More fun to change it up!
Long Hill Reps:
Think of hill sprints are a 200/400 meter workout. Next up are the longer hill workouts. These are more like your 800 or mile workouts. They hurt, but it's a slower burn. These range in time, anywhere from 3-5 minutes. You want to run hard, but enough to maintain the pace through the entire hill. You should start by doing less of these.
Easy Run with Hills:
This is especially easy if you live in a hilly spot. In South Jersey, there aren't a lot of hills. When I lived in Upstate New York, I couldn't get away from hills. Sometimes for a change of pace or environment, find a (safe) spot to do an easy run that includes hills. This is a great way to build power without feeling like you are doing much differently.
How Can You Find Hills?
As I mentioned, like many places in the world, Southern New Jersey doesn't have a lot of hills (but there are a few). Map out locations that do have hills. Make sure to be safe about it.
If all else fails, practice on the treadmill.
Running on a treadmill is still running and you can get quality workouts on it too. Christine Clark, the winner of the 2000 Olympic Marathon trials, did most of her running on the treadmill.
A few things to remember about treadmill hill training:
Most treadmills only go up. What goes up must also come down and there are only a few treadmills that also have a downhill setting.
Make sure to warm up. Don't run 100% of your run going uphill.
In short, adding hills can benefit any runner. Now is as good as any to add hills into your training. Changing up your training right now by adding hills or different workouts will keep you from burning out or even getting injured later on. The last thing we want when races resume is to be injured!
What's Keeping Me Entertained?
TV:NBC SPORTS PRESENTS MARATHON WEEK ON OLYMPIC CHANNEL Watch the last 6 Boston Marathons on the NBC Channel.
Podcast:Ali on the Run Show Episode 228: Laura Thweatt, 2:25 Marathoner & 5th-Place Olympic Trials Finisher I didn't know much about Laura Thweatt and I enjoyed learning much more!
Article: Should You Lose Toenails While Running?
Article:Science-Backed Ways to Maintain Mental Health During a Pandemic
Article:An Olympic Runner's New Training Partner
Shoe Review:Nike Vomero 14
For the LOLZ:What Every Fitness Influencer Is Like
Thank you to Solpri for sponsoring this week’s newsletter! If you are interested in supporting Solpri, use the code LOLZ and you'll get 10% off.
Stay Safe and Stay Healthy!
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