If you are a distance runner, there is a "secret weapon"
that you should included in your training... That secret -
sprinting (especially hill sprinting). Here are some of
the highlights of why every runner should add these
techniques to their training.
First, here's why you should add sprinting to your
workouts. In fact, I'm going to give you 4 great reasons
that you should sprint. They are:
Sprinting can raise your maximum running speed - no brainer
here...
Sprinting can raise your lactate threshold - the point at
which your body begins to build lactic acid as a byproduct
- in layman's terms - a higher threshold lets your body run
longer at a faster pace before the lactic acid kicks in.
Sprinting can promote aerobic - enzyme production
Sprinting improves blood flow to the muscles
Which are all major benefits for a distance runner's
performance...
Think these ideas is just mine? No way, I've got some
science to back it up...
Recent studies at the Imperial College in London,
Queensland University, Deakin University and the University
of New South Wales have shown these positive results on
distance runners. The studies took distance runners with no
prior sprinting experience and had them do sprint training
3 days per week for 6 weeks. They ran sprints from 40 to
100 meters for a total of 14 to 30 actual sprints per
session. They also were allowed steadily decreasing
recovery times between sprints - although maintained a 5
minute rest period between sets.
The runners improved in all 4 aspects mentioned above -
which led to improved performances in their distance races.
(And then there's the study I've written about before about
marathoners who added 2 days of sprinting to their plan -
result: they were able to cut their training volume in
half without any negative effect on their race times)
Remember that I completely agree that if you 'race'
distance or enjoy running distance then you should
definitely do it. But, adding some sprint training to your
program can bring you spectacular results.
Now I'll go even further and try to convince you of
something even more difficult to swallow - that distance
runners must run hill sprints to reach their peak
performance.
What? Unbelievable. Impossible. Absurd. What can hill
sprinting possibly do for a distance runner?
Here's what.
There are 3 major benefits of sprinting hills for a
distance runner. They are:
1. Mental toughness.
2. Stronger push off
3. More flexible hips
Including hill sprints in your program will give you all
three of these. And, here's how they will help you to run
faster.
First, mental toughness. There is probably nothing a
distance runner dreads more than a hilly course. Seeing
that hill looming ahead of you in a race can make you heart
sink because you know that your heart rate is going to
shoot up and your pace is going to suffer as soon as you
start up the hill. But, hey, if you've sprinted up hills,
you will know that you can conquer one at a lesser pace.
This mental shift alone will improve your performance and
make hill sprinting worthwhile.
But, that's not all. Another key factor in your distance
times is your stride length. The farther each stride goes,
the less strides you have to take in your run and the
faster you will finish. So, what does hill sprinting have
to do with this?
First, hill sprinting forces you to lift your knees high
which increases the flexibility of your hips. More
flexible hips equal longer stride lengths.
Second, hill sprinting strengthens you ankles (and other
"push" muscles) enabling you to push off the ground with
more force on each stride. This propels you forward
farther on each stride. Again, longer stride length.
So, there you go. I've done all I can do. Provided you
with a boatload of reasons to run sprints - even if you are
a distance runner. The next step - or stride - is up to
you. Hey, if you are frustrated with your times or have
been stuck on a plateau, give hill sprints a shot.
You'll be pleasantly surprised with your results.
----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete and coach. He has developed
champion athletes across multiple sports through speed
training, strength improvement and conditioning. Coach K
is the author of the Uphill Fitness Training, and publishes
a FREE daily training email newsletter. Tim can be
contacted through his website at http://www.makesyoufast.com
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