New 'Hills are our friends' Running Training Class announced

Launch event: Thursday, 22 October 2020 - 19:30

Nothing builds running strength better than running up and down hills, therefore, it stands to reason that ‘hills are our friends’.

This session is ideal for all ability levels - from Beginner to Committed Runners. All welcome!

Running on inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your speed improves.

This coached hill repeat session lasts approximately forty-five minutes including a dynamic warm up, the main session itself and a warm down. The session is ideal for runners of all abilities from beginner to experienced athletes.

A 2015 study published in the International Journal of Sports Physiology and Performance had a group of runners perform six weeks of high-intensity uphill running intervals; not only did their running economy improve, but in addition, they were, on average, two per cent faster in 5Km time-trial performances.

But while ascents require more effort from your heart and lungs, downhill running poses its own challenges – and rewards. Descending feels easy aerobically, but each step triggers muscle-damaging eccentric contractions in the quads and lower legs. These also occur on level ground, but on declines the load increases.

This creates more micro-tears, which stimulates muscle growth but could leave you sore – which is why the Boston Marathon route in the USA, with its four-mile downhill opening stretch, is harder than it seems. Practising downhill running helps prepare your body for this.

The focus of the run is on learning to run effectively up and down hills, developing muscle strength and increasing and decreasing heart rate in intervals for improved aerobic and anaerobic fitness.

As the session is run on grass, trail shoes or cross-country spikes are advised, particularly in winter months when the grass is wet. Please also bring water and a waterproof bag for your personal effects.

Benefits: Building leg-strength, confidence running up and down hill & endurance capability.

Suggested Car Parking: Newbold Leisure Centre Car Park, Newbold Terrace East, Leamington Spa, Warwickshire, CV32 4EW.

Bookings are non-cancellable and non-refundable.

This Group Run is free of fee for Annual Bronze, Silver & Gold #RunWithIan Members.

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