Running uphill increases speed, power

MARINE CORPS BASE CAMP LEJEUNE, NC, UNITED STATES

12.10.2014

Story by Cpl. Mary Carmona 

Marine Corps Installations East       

MARINE CORPS BASE CAMP LEJEUNE, N.C. - I’m not going to lie – every time I approach a hill during a run, a sense of dread overwhelms me.

My feet feel 10 pounds heavier and I start to slow down, as if my slowing down and dragging out the torture will somehow make it easier.

Of course my negativity toward hills evolved into a need to establish just why running hills was important anyway, so I did some research.

Sadly, my findings leave me no choice but to accept the fact that running hills, the right way, is a stellar idea. For any type of workout, you improve yourself by constantly challenging your limits and increasing the level of difficulty and intensity at which you’re exercising.

For example, when you’re first trying to increase your pushup count, you might do a few sets of eight to 10 repetitions of basic pushups per workout.

Eventually you’ll accomplish your goal and basic pushups won’t be enough anymore. You’ll need to add something to increase the difficulty, shock your muscles and eventually, increase your strength level. So, you might try diamond pushups or add weights to the regimen.

Hills are the variable in your runs – the increased level of difficulty that lengthens your stride and increases your speed.

Running uphill engages your fast-twitch muscle fibers at a higher level. Fast-twitch muscles fibers are one of the two types of muscle fibers in your body. They produce bursts of power and speed in actions such as jumping or sprinting.

My logic dictates that by improving these fibers, you’ll better your run times and performance.

Several internationally-acclaimed runners, such as Tony Young, the mile-long world record holder, attribute their success to running hills.

According to Runner’s World, running uphill also causes you to bring your leg up higher, which eventually lengthens your stride.

If you’re not into running for competitive reasons and are focusing more on the losing weight aspect, consider the fact that running uphill burns more calories than on flat ground.

Next time I approach a hill, I guess instead of dreading it I’ll enthusiastically conquer the incline with the knowledge that I’ll walk away with better muscle fibers and more burned calories.

• Date Taken: 12.10.2014
• Date Posted: 12.10.2014 14:22
• Story ID: 149972
• Location: MARINE CORPS BASE CAMP LEJEUNE, NC, US