YOUR SHOPPING BAGUphill Techniques for Off-Road Runners
Price: £5.99 each.
Postage:
£0.90 per book to the UK.£1.39 per book to Ireland and Europe.
£2.00 per book to the rest of the World.
Also Available To Download
Download Price: £4.99
THIS POPULAR BOOK IS CURRENTLY OUT OF STOCK BUT WILL BE AVAILABLE AGAIN WITHIN THREE TO FOUR WEEKS.
Whether you orienteer, trail or fell run, one of the crucial aspects that affects your performance is the ability to run well uphill. All runners know the benefit of hill reps but there is far more to conquering the hills than that.
With the correct conditioning and techniques, running uphill can be changed from your Achilles heel to your most useful tool. This guide will show you how to prepare physically, the techniques to practice and how to construct a training programme that will improve your uphill running.
As the song says, the only way is UP !!!
Contents
- Introduction
-
Physical Aspects of Running Uphill
What Happens When You Run Uphill
Conditioning the Body for Running Uphill
Strength
Suppleness -
Technical Aspects of Running Uphill
Uphill Techniques
Planning
Route Choice
Balance
Angle of lean
Stride length
Foot plant
Stamina/lactic build-up
Transition
Warming-up
Walking
Hands
Arms
Running with a rucksack
Bodyweight
Mental attitude -
Training Sessions for Improvement
Constructing and uphill session
Putting it all together
Shallow climb, good running surface
Medium climb, medium surface
Steep climb, medium surface - Summary
The Walks
Uphill Techniques for Off-Road Runners Photo Gallery
Leaning into the hill
Toe lift
Regular training on hills
Energy expenditure during a race
Steep uphill forcing a walking pace
Uphill Techniques for Off-Road Runners Reviews
WIth all the complex running books on the market, Uphill Techniques for Off-Road Runners is a return to some straight-forward advice for runners. At 52 pages the booklet reads like a handy guide that you’ll be able to get through on your bus ride to work or with your morning coffee. While a bit simplistic for the experienced runner, beginners or those switching from road to trail running will find this booklet helpful in their pursuit of better times and training techniques.
The first half of the book is devoted to the very basics of uphill running, including stretching, proper training techniques and pacing yourself. Experienced runners will be able to browse this section and pull out of it helpful tidbits, while the beginner should spend more time reading each page and understanding the importance of each element of uphill running.
The second half gets somewhat more detailed, focusing on the angle of lean, lactate build-up and variable running surface. The section on ‘angle of lean’ is valuable and although some runners may feel it’s rather intuitive, being reminded of the most efficient running technique can never be a bad thing. Another helpful section is the one on stride length. I think all trail runners at some point have experimented with stride length, asking themselves ‘too long’ or ‘too short’. Finding the optimal stride length for the hill can be difficult. Shevels provides some helpful hints to achieving this without making it into a mathematical equation.
Runners new to trail running will find this short easy-to-read booklet helpful in achieving their race goals. Experienced runners will find much of the information familiar, but may benefit from a refresher in the basics of uphill running.
Trailrunner Canada website May 2009
The Fellrunner. Summer 2007
