Last night I had the pleasure of coaching the Madison Avenue Lululemon run club.
Lululemon, Madison Ave Store
I absolutely adore coaching, I’m kinda a run geek and I like to share my knowledge … because I think knowledge is power when it comes to this sport. I really could talk for hours on end about running, however *shocker* I’m not always in a social situation where this is appropriate. BUT when I’m coaching I’m with people who want to hear me ramble! Love it. I’m very thankful to be able to coach the Lulu run club!
I wanted to focus this week on HILLS. Many runners don’t enjoy hills. I’m here to help you improve your relationship with the hill. Love that Hill. Power up it. You will feel empowered and confident. I assure you.
What is the right way to run uphill?
Engage your lower abs – activating your lower abs will ensure that you aren’t pushing your backside out and creating an arch in your back. You want to tuck your hips and take any curve out of your lower back.
Think arms – zip your arms in close to your body and bend your elbows at 90 degrees. Think about pushing backwards with the elbows so that you get a full arm swing, rather than just swinging your arms at the front of your body.
Shorten your stride and activate from your toes – push off your toes as you drive uphill, that will give you more power. Take smaller, quicker steps rather than trying to bound up the hill.
Lean into the hill – A proper lean is not hinging at the waist, but rather from the ankles. You want to angle your body into the hill, so as not to fight gravity.
via
Here is the workout we did … (make sure that you warm up before and cool down after this workout)
We started the workout with this
hill running basic workout
And then we did one suicide drill. If you are to replicate this, find a 1/4 mile long hill and split it into quarters. Your start, point 1, point 2 and point 3(the top).
Suicide Drill
Here is what it would look like on a treadmill
suicide drill - treadmill
Such a fun workout!! With some lovely company! For those of you who couldnt be there, I hope you try it! And there is always next week. Lulu Run Club 6:30 pm. Be there!!
Are you coaching this every week?
I totally wish I still lived in the city b/c I would love to come and participate in one of your classes! What hills did you guys do? Harlem? That sucker SUUUUCKS!!! =)
Michele @ nycrunningmama recently posted..Superbowl Challenge
Hey Gia! I live right by the Madison ave lululemon…but am very intimidated since not that great of a runner. I’d love if you’d post some more typical workouts etc so I can work up my courage to come…running for an hour seems pretty scary right now! I also discovered your blog recently and wanted to say keep up the great writing-fell in love instantly!
Thanks for the reminders about hill running – I definitely needed that! And that workout looks awesome. I will be adding it into my plan for the week!
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Thanks for including a treadmill version. I’m training for my first marathon and due to my schedule I’m occasionally stuck on the treadmill for my hill workouts. I’m for sure going to tackle this drill next week.
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I just discovered your blog through Theodora’s. What perfect timing for me to read this post. I’m a new runner who lives in a very hilly neighborhood. I do at least one of my couch-to-5k workouts on the hills and I just whined about it on my own blog yesterday! I look forward to taking your advice next week to more successful tackle this terrain!
Thanks!
Shauna @ Pleasure, Not Punishment recently posted..It Has To End Sometime Or I Will Kill Earth: A Photo Essay
I just discovered your blog through Theodora’s. What perfect timing for me to read this post. I’m a new runner who lives in a very hilly neighborhood. I do at least one of my couch-to-5k workouts on the hills and I just whined about it on my own blog yesterday! I look forward to taking your advice next week to more successfully tackle this terrain!
Thanks!
Oops – sorry for the repeated comment!
Shauna @ Pleasure, Not Punishment recently posted..It Has To End Sometime Or I Will Kill Earth: A Photo Essay
Welcome!! You are starting in a good place as a hill runner from the beginning. Hills are a love-hate relationship but keep it up, conquering the hill is one of the best running highs!