Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

Step up your jogging regime with Kenyan hills

by John Burns (follow)
Exercise & Fitness (62)     
When it comes to distance running, the Kenyans know their stuff. The East African nation has achieved 78 Olympic medals in middle and long distance running events since it first competed at the 1956 games, 24 of them gold.



kenyan hills, running, marathon training, jogging
Image from Wikipedia

There are a wide range of factors that have made Kenya’s athletes so successful at distance running, but one of them stems from the extreme topography of the terrain the athletes began training in at a young age.



kenyan hills, running, marathon training, jogging
Wilson Kiprotich. Image from Wikpedia

While it might be difficult for you to replicate the Amboseli National Park or the foothills of Kilimanjaro in your home town, you can still slip the punishing “Kenyan hills” exercise into your training regime.

What are Kenyan Hills?

The premise of a Kenyan hill is pretty basic; simply find a hill and run up and down it. But in order to get the most out of the exercise you need to do it right. Kenyan hills involve hard running uphill over short distances, followed by a short, cool-down jog.



kenyan hills, running, marathon training, jogging
Abel Karui. Image from Wikipedia

The point is not to cover the sorts of distances you might usually cover as part of your training, but to coax your body into pushing itself harder over challenging terrain. Working hard on hills in this way will have a marked affect on your performance in flat races.

How should I do them?

Find a convenient hill that will take between 1 and 2.5 minutes to sprint up. If you are new to running or want to ease in to the exercise you are advised to choose a shorter hill.



kenyan hills, running, marathon training, jogging
Catherine Ndereba. Image from Wikipedia

Go to the starting point and then sprint up the hill as hard as you can, not easing off the pace until you reach the top. Then, jog back down in a relaxed way without stopping to rest in between.

Try to spend a similar amount of time descending as you did ascending. With the process complete, turn around and do it again! Try to complete each circuit ten times.

How do they help?

Kenyan hills can help you in many ways. As well as the general benefits of improving your stamina and getting you out of your comfort zone, Kenyan hills can help you to increase your stride length and frequency, improve your rates of respiration when exercising and increase your aerobic capacity.



kenyan hills, running, marathon training, jogging
Mt. Elgon, Kenya. Image from Wikipedia

Further more, this kind of exercise can help to increase the strength of your calf and thigh muscles, necessary in giving you the power to compete well over longer distances, and increase the strength and mobility of your ankle joint, which will in turn improve the general efficacy of your running technique.

The Kenyan hills exercise might be punishing, but in order to further your skills as a runner, you have to push yourself hard! Start on a low hill and build up to higher and steeper inclines and you will soon see a dramatic improvement in your overall running performance.

Categories
#Exercise & Fitness
I like this Article - 1
[ print friendly ]
More Articles by John Burns
Many people swear by goji berries, citing their effectiveness in combating an array of ailments rang...
5 likes
To many, meditation conjures up images of Buddhist robes, Tibetan singing bowls, incense, candles an...
8 likes
The end of a year and the beginning of another is a time for reflection; it is a time for appraising...
1 like
Catching a cold leaves you in a kind of health limbo
2 likes
We’ve all felt the feeling of euphoria that comes after a satisfying bout of exercise
6 likes
Avocados have been on the receiving end of some bad press, mainly due to their high calorie content...
19 likes
view all articles by John Burns
Articles by John Burns on Other Hubs
"A look at an unsung hero of British cinema
67 views
%%Evan Goldberg's North Korea comedy may never see the light of day%% Sony have cancelled the rel...
59 views
%%A big year for Disney's smash hit%% Tech giants Apple have confirmed that Disney’s %%Frozen%% i...
60 views
ID: 29411
[ Submit a Comment ]
Trending Articles
With their deliciously subtle, **creamy** and buttery flavour, the versatile **pine nut** is often o...
9 likes
One of the most **popular** nuts in the world, **cashews** are loved for their **sweet**, **creamy**...
7 likes
You've polished off the last of the **peanut butter/coconut oil/strawberry jam**, and are about to s...
7 likes
In the ancient Eastern practice of **Ayurveda**, people are defined by their unique blend of the **t...
7 likes
Delicious, healthy and quick to prepare, this fudge has a sweet, nutty flavour and is a fantastic sn...
6 likes
There are many foods that are enriched with Omega3 fatty acids but the healthy foods which contain b...
6 likes
You spend about a third of your life asleep
6 likes
Easy, healthy and budget friendly almond yoghurt can be made at home
5 likes
Lemon, honey and cardamom have been used as natural remedies for colds for centuries
5 likes
When it comes to food I think I eat a fairly healthy diet, and that I get enough nutrients from the ...
5 likes
Categories
Nutrition (244)
Vegan (120)
How To (61)
Lists (59)
Hygiene (35)
Yoga (29)
Featured on Other Hubs
 
Copyright 2012-2017 On Topic Media PTY LTD. ABN 18113479226. mobile version