Hill Training and PNF stretching

Hill training is a method of running up hills and is an effective way of buliding aerobic power and strength. It is a great form of resistance training for runners because as you run up a hill, you are fighting the resistance of the slope.

When compared to runing on flat surfaces, hill running forces the some muscles to contract more quickly and generate work at a higher rate. When the muscles contract more quickly and work at a higher rate, they become more powerful. While hill training, the muscles can develop two to three times as many muscle fibers than running on flat surfaces.


Hill Training

•helps develop power and muscle elasticity
•improves stride frequency and length
•promotes strength endurance
•develops maximum speed and strength


Hill Training Tips

•Start with an easy 15 minute warmup on rolling hills
•Take your time. Do not exceed your training level.
•Good hill running form Run with a slightly higher knee lift
•Pump arms vigorously
•Lean slightly forward
•Keep head up
•Cool down with a 15 minute jog on level or gently rolling ground.
•Jog slowly on each decent.
•If you want to run hills on a treadmill, for each change in altitude, run at a 8 percent incline for 90 to 90 seconds with 2 minutes flat recovery jogs.
•Do not hill train when you are injured.
•Learn how to run down hills properly

What is PNF Stretching?
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength.

How to perform a PNF stretch?

The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.
The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).
The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 20 to 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.

With reference from : http://www.thestretchinghandbook.com/archives/pnf-stretching.php