So we have three energy systems that we can use as runners. The most under used is the alactic energy system. The reason for this that most of us are endurance runners not sprinters.
The alactic energy system is designed to provide immediate energy for activities lasting up to 10 seconds. That’s why we only do the hill sprints for 10 seconds.
If we do them for any longer then all of a sudden we are working a different energy system, one which we train more often in interval sessions.
Hill Sprints can also help improve our form, activate our fast twitch muscles fibres and build strength into key muscle groups.
The best time to do hill sprints are after an easy run once you are properly warmed up. I’m fortunate or unfortunate, depending which way you look at it, that I live towards the top of a hill. This means if running from home, I need to finish my run up that hill, it’s pretty steep.
But what I do instead, is calculate the time I’m running for, so I finish my easy run at the bottom of the hill. Rather than walk back home from there, this is when I will do my hill sprints. It works out perfectly.
Given the reps are so short you don’t really feel like you build much fatigue, so I find them quite easy to perform. And also importantly, good fun too.
If this is something that has been missing from your running training, then why not add them in. These are the type of sessions I give to all of my runners, so if you’re not already part of Team Orange and want more variety in your training, then in get in touch with me, Coach Simon and we can discuss creating you a bespoke training plan.
