POWER REPS: STRENGTH TRAINING FOR RUNNERS
Article by Steve Baker
This article focuses on “Power Reps”: a way to build your strength
through “hillwork”. However, before we hit the hills let us recap the work
that should precede this exciting part of our illusive quest for endurance,
speed, fitness, a little weight control, and a positive self-image. A good
base of regular aerobic, easy intensity runs, with good form, and a positive
mental mind-set is a must, as is the often forgotten component of many workouts:
warm-up, including technical drills, and warm-down.
A quick refresher to jog the memory. Running is a
holistic activity, incorporating both physical and mental components. All
training is based on the body's and the mind's ability to adapt to stress
in the form of exercise. The 'whole' body reacts to this stress by becoming
stronger. This process is known as the “general adaptation syndrome”, and
can be achieved by running with your heart rate in the 65 - 70% max
HR zone. You will become fitter and faster without sacrificing your overall
HEALTH.
Once you have achieved a basic level of fitness further gains in endurance
and speed will only be made with the inclusion of power workouts. Strength
is an absolute must for the runner. The bottom line
is: the stronger you are, physically and mentally, the better you are
going to be able to handle the work load. Strength and flexibility
training will improve your form, increase your speed, and increase your endurance.
Popular gym and locker-room mythology may have it that strength training ties
you up and adds bulk a runner doesn't need. But the reality is vastly different:
the right kind of training, in the form of hill work, and the other strengthening
activities specifically targeting your abdominal, back, chest and shoulder
muscles can help you run faster, smoother, and longer with less chance of
injury. Who would not want that?
All training boils down to cleverly increasing the amount of resistance
that your body can adapt to: progressive amounts of stress, followed by,
the four letter word, REST. Running inclines, “hillwork”, is an excellent
way to build the often missing strength component. To
be the best you can be you have to do the little things that you may have
omitted, or considered to be “not too important” or “a little intimidating”.
OK, to the hills. Always bear in mind, as you do these workouts that “The hills are your friends”. Are you ready for the
challenge?
Hill running is actually pace work in disguise. The muscle groups used to
overcome the resistance provided by the hill are virtually the same as those
used for sprinting. Pushing up the incline builds the lower leg muscles...
with power there, you can develop a more efficient push
off, better running posture, and more strength all round. Hillwork also strengthens
the quads, lessening the chances of knee injuries. ( However, a caution against
hill work if you have existing calf or Achilles injuries. ) You will be learning,
for the first time, in some instances, to run with the “whole” body. Your
mental ability and toughness will take a great leap forward. Hard as it might
be, the rewards are well worth it! Be diligent, and be patient, it will
happen. One step, one hill, one workout at a time, done with perfection in
mind, will lead to perfection.
Choose a hill that is 15 - 25 mins from home base that allows time for the
warm-up, and the return warm-down segments of your work-out. Select steady
hills, not too steep, so that you can maintain elegant form.
Increase the work load in small increments, maximum of two hill sessions
per week, I would not do hillwork for more than 6 - 8 weeks. The second
“hill” session of the week can be more informal. Explore new trails / routes.
Forget to click that watch. Just go for a regular run, BUT each time you meet
a hill practice your hill running technique. The intensity should be adjusted
to suit the gradient and length. Start the good habit of always “pushing
over the top”: the intensity level does not fade or cut back until you are
at least 20m over the crown of the hill and just starting to roll well over
the top.
This hill can vary in length from 100 to 500 meters. Your hillwork progression
should develop something like this:
1. Run up a 25m portion. Walk down.
Repeat 5 - 10 times. Finish all workouts feeling / knowing you could have
done more: training is not straining. Good form is everything: Practice makes
permanent, not necessarily perfect. When you have completed your repeats,
give yourself a congratulatory pat on the back, and warm-down. Do this once
a week for two weeks while still maintaining two to three ‘easy’ distance
runs, including your informal hill practice.
2. Increase the length of the rep to 50m. Repeat as above. Control
is the key word ... pace / reps / interval / number ... adjust these elements
to best suit your level of fitness. 5 - 10 reps. The rest portion called the
“Interval” as in “Interval Training” is an integral part of all training.
Do this for the next two weeks.
3. Increase the length of the rep to 75m. Walk down 25m. Slow jog down remaining
50m. Repeat 5 - 15 times once a week for two more weeks.
The benefits of improved form, endurance and speed will by now be
kicking in. If you wish you can throw in a couple more sessions and
call it quits. Well done. However, if the body is coping in a positive and
healthy fashion you just might like to try one of the following variations.
4. Run up 25m, walk down.
Run up 50m, walk down 25m, jog 25m.
Run up 75m, walk down 25m, jog 50m.
Run up 100m walk down 25m, jog 75m.
You can stop at this point, or possibly work back down: 75m, 50m, 25m. Finish
there, or jog easily for 5mins and repeat. The number of repeats will depend
on individual fitness levels.
5. In good shape after about 6 weeks you might like to try a “Melt Down”:
Run up 150m at Intensity I, Easy, but smooth / steady. Jog / Walk down.
Run up 100m at Intensity III, Anaerobic threshold, breathing a little heavier.
Jog / Walk down.
Run up 75m at Intensity IV, 5 - 10K race pace, depending on fitness level.
Jog / Walk down.
Run up 50m at Intensity V. ‘V02 max’ pace. Jog / Walk down.
Tips that will make running uphill easier:
· Enjoy the hill.
· Look upward.
· Don’t push.
· Concentrate on smoothness.
· Good form.
· Light feet.
· Run over the top.
· Always remember, it is easier to run uphill quickly with good form
than
slowly with poor form.
· Train don’t strain.
· “The hills are your friends.”
More coaching pointers:
Steady stride throughout the climb. Increase knee lift to avoid shortening
stride. Increase cadence, but do not overstride. Maintain normal stride ...
that way you will keep your feet under your centre of gravity, which directs
the force up and forward in the direction you want to travel. The stride might
feel shorter than on the flat, but should remain the same because of the
added push-off and knee lift. Increase the arm swing slightly to help overcome
the pull of gravity. Smooth rhythm matches stride frequency, elbows bent
and slightly away from the body, hands relaxed. Drive off the back foot using
negative foot speed. The harder you push the faster you go. Important to
DRIVE not bounce up the hill. Maintain an upright position relative to the
pull of gravity. Hips must be forward, and back straight, eyes focused 10
- 15m ahead. Think: ‘Attack the hill with finesse, not muscle.’ Only
by concentrating on form will you survive and reach the top. Let me remind
you of the ‘Four Drives’ that must always be evident whenever you run:
DRIVE ... OFF the back foot.
... UP with the knees.
... FORWARD with the hips. ( When this action
“kicks in” you will know! )
... DOWN with the arms.
The magic formula: Effective Training = [Work + Fun] + Rest.
EAT RIGHT, GET LOTS OF SLEEP, DRINK PLENTY OF FLUIDS,
MEGA DOSES OF POSITIVE THINKING, and ‘Keep those feet popping’ over the ground
not into it.