HT is resistance training where the athlete pushes against
gravity as they run up a hill. It is also core training as the athlete will be
twisting more than flat running, holding their upper body firm, and leaning
forward slightly against gravity. Depending on the intensity of the sessions
they will either work the anaerobic or aerobic energy systems.
The benefit of HT is that it causes the athlete to perform
better during hilly races by simulating the race terrain. During HT the
athlete’s body will adapt to cope with lactic build up, as well as increase its
ability to deliver and use oxygen. The athlete will also build muscle strength
and power increasing the athlete’s ability to run economically. HT reduces the
risk of repetitive injuries associated with longer continuous running, and it
gives typical running benefits such as weight loss.
A HT session would normally replace a repetition training session
and the amount of reps can be anything from 3 to 30. However the training
should not really be any longer than the 5k distance and steepness of the hills
the athlete will be competing on during races. The HT can be run straight
through or broken up into sets with a longer rest periods. The amount an
athlete will need to use this type of session will vary depending on the gradients
of the race they’re training for.
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