Connect Bridgeport
Ad
FacebookTwitterInstagramYouTubeRSS
  • Home
  • News
  • Sports
  • Community
    • Community News
    • Anniversaries
    • Announcements
    • Arts & Entertainment
    • Calendar
    • Churches
    • Clubs & Organizations
    • Directory
    • Farmer's Market
    • File Complaint
    • Greeting Cards
    • Library
    • Lost And Found
    • Obituaries
    • Parks & Recreation
    • Sponsorships
  • Trading Post
    • For Sale
    • Local Deals
    • Services
    • Yard Sales
  • Visitors
  • Relocation
  • Education
  • Jobs
  • Alumni
Ad

STRONG IDEA: Run for the Hills

By Emily Stapleton on July 22, 2013 from Strong Ideas

STRONGIDEA: Run for the Hills
 
I just returned from my family vacation to the Great Smoky Mountains, where I spent a little time running some significant hills. Want to read my take on exercising while on vacation? Click here.
 
If you’re a runner, walker, or cyclist you know the challenge hills can provide (by the way, all you need to do to call yourself one of these types of athletes is to perform one of these types of activities…but more on that another day).  I’m a runner; well some days I might be a walker or a cyclist, but most days I’m a runner; so this post will focus on hill running.  The information also applies to cycling or walking.
 
Running the hills of the Smoky Mountains gave me plenty of time to think about the benefits of running hills and my own personal hill running strategy.  Keep in mind that this post represents my personal take on hill running.  Not all runners share my strategy.
 
Hill running provides both strength work and speed work in a single workout.  When working against gravity to climb a hill, your leg and core muscles go into overdrive just as they would when lifting weights.  On the downside of the hill, by speeding up your steps, your body is performing speed work…going faster than your normal pace.  Multi-tasking at it’s best.
 
Uphill Strategy
1.    Slow everything down to conserve energy
2.    Take small steps
3.    Slow your turnover (or rate of steps)
4.    Lean back slightly
5.    Chant “I think I can, I think I can” over and over in your head
6.    Remember that what goes up must come down.
 
Downhill Strategy
1.    Speed everything up to conserve energy
2.    Quicken your turnover (or rate of steps)
3.    Lean forward
4.    Let gravity help
5.    Let yourself go, don’t hold back (we call this the noodle run)
 
A little clarification on energy conservation:  When climbing uphill, slowing everything down will conserve your energy.  I try not to focus on pace and just put one foot in front of the other, I know I’ll make up the lost time on the downhill.  On the down side, speeding up will conserve energy.  If you attempt to hold back, you’ll actually use more energy to go slower and put more impact on your body.  When I relax my body and let go (noodle run), I make up the time I lost on the up…and then some.
 
In conclusion, all I can say is: try it.  Go find a hill; run slowly up and quickly down.  Let me know how it goes!
 
 
Until Next Week,
Emily Stapleton

Share

Leave a Comment
Login or register

Leave a Comment

Log in or create an account to post a comment.

Sign up/stay connected

Create your profile to start adding photos, posting comments, and more.

SIGN UP

Ad
Ad
Ad

Blogs [ view all ]

  • Photo

    From the Bench: Past Players, Community ...

    For perhaps the first time ever, former players and eventually members of the community will have a chance to own a pi...

    Posted by Jeff Toquinto

  • Photo

    Time Travel: Bridgeport High School Bask...

    This photo, courtesy of Frank Yerkey, is of him lining up a picture perfect jump shot from the baseline in 1962 again...

    Posted by Dick Duez

  • Photo

    It's Happening: Baylor Comes Home

    Many have been following the journey of 2-year-old Baylor Waggamon since early-2025 when he was awaiting a heart transplan...

    Posted by Julie Perine

  • Photo

    The Grapevine: New Feature Nearing a Deb...

    Guess what’s happening? Starting this month, the Grapevine is going to have a new feature.   On...

    Posted by Rosalyn Queen

  • Photo

    ToquiNotes: When a Thank You Simply is N...

    Sometimes, a thank you is not enough. Being able to look back with a little clearer mind in recent days, I do not beli...

    Posted by Jeff Toquinto

Calendar [ view all ]

Tue
15

We Are Better Together Bereavement Support Group (Bridgeport Public Library)

Wed
16

Sizzling Summer Sale

Wed
16

I Felt That: Super Mushroom (Bridgeport Public Library)

 



Bridgeport, WV
Editorial Board Advertise Privacy Policy Contact Us
FacebookTwitterInstagramYouTubeRSS

©2014 Connect Bridgeport.