| Approach the training this way: Warm-up for at least 15 minutes. This being sufficient; discard unnecessary clothes at the base of the hill so as to allow the maximum freedom of movement. Then start springing up the hill with a bouncing action and slower forward progression. It is necessary to use the body's weight for resistance; and the slower the forward momentum is, the more resistance will be felt. The Center of Gravity must be lifted up and down to gain resistance, not just lifting the knees. Keep the upper body relaxed with the arms loose at the sides. Hold the head up; and do not look down at the ground, which tends to throw the hips back. Keep your knees coming up high with the hips held comfortably forward. Do all that you can or feel capable of doing. Should the exercise be too tiring to go all the way up the hill, then jog some yards before doing more. Use it according to your needs and ability. | ||||
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| At the hill top, jog easily for near three minutes before
running down-hill with a fast relaxed striding action, this will develop the fine
leg-speed and also stretch leg muscles for better stride length. Should the hill
that you have selected be too steep for this exercise, then it is better to take
it easily as you run down. The down-hill section should be such that it allows the
runner to stride down fast without fear of losing control and falling. At the base of the hill, some windsprints (sprint repetitions) should be done to gradually accustom your body to exercise anaerobically, varying the distances from 50 to 400 Meters with each circuit, If the circuit is short, do the windsprints only every 15 minutes. It is not advisable to suddenly go into a great volume of intense anaerobic training as very many people do. So it is logical that this anaerobic training should initially be not to intense, and in a reasonable volume. By only doing windsprints on the short stretch at the bottom of the hill, and by only doing them every 15 minutes, it is not possible to do to much. Use whatever distance you like, but for best results, you try to use 50, 100, 200, and 400 windsprints. Go through the circuit again, etc, until you have been out for an hour, or according to ability to exercise this way. Then cool down for at least 15 minutes. This training should be done three days weekly with the alternate days for leg-speed running, three a week:, and one day a long run of 1.5 to 2 hours should be completed at an easy effort.
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