How to get faster running uphill? It’s an age-old question for runners. Especially those that don’t have easy access to elevation. Living in Georgia myself, we have what I like to call “hills” to train on. But nothing that will truly prepare you for some of the tougher trails that are out there. Enter my quest to find the best supplements for up hill training.
Like many of you, I’ve searched the web looking for ideas and new training techniques to incorporate. And after what felt like years, I stumbled across a gem of a workout from a very trusted trail Running source. David Roche is the 2014 Trail Runner of The Year (Under Ultra Distance) and has been on many US national trail running teams. The following is a workout him and his teammates would do to get stronger and faster uphill. It’s quick, simple, and will leave your legs trembling after.
3-Minute Mountain Legs – Get Faster Running Up Hill
The workout features only 2 simple movements and only takes 3 minutes! You can watch the video above. Below is breakdown of the reps in the order recommended. As noted in the video you should complete this after your run 2-3 days a week. And starting with lower numbers slowly building up the site sizes as your legs become stronger.
3 Minute Mountain Legs
*After your standard training run is complete.
- 30+ Right Leg Reverse Lunges
- 30+ Left Leg Reverse Lunges
- 20+ Right Leg Stair/Box Push Ups (2 Stairs+)
- 20+ Left Leg Stair/Box Push Ups (2 Stairs+)
And that’s it! This is one of these easiest (by that I mean time wise) ways to start adding in some leg strength training specifically for tackling elevation in the course. Both runners and hikers can use this to get stronger and I hope you will share this around if you like it.
Let us know how this one works for you in the comments below!
