One Legged Hill Running and Sprinting

You may have time to train but do you really have time to recover?

The more you train the more rest and recovery time you will need. For every hour of training I recommend an extra hour in bed! 21 hours of training a week would mean an extra 3 hours sleep a night. If you can't fit in the extra sleep, don't squeeze in the extra training!

How do I run faster on less training?

In order to achieve this, you must know what you need to do to run faster Running is a very simple sport. In a race the fastest runner will always win. In order to run faster, you must either increase your stride length or increase your leg speed. The ideal scenario would be to increase both leg speed and stride length. Here is a simple way to achieve both without spending hours on unrealistic training programmes.

• Core stability work is vital to running economy and also plays a role in injury prevention.
• Strength training is a building block to powerful running.
• Speed work is needed for leg speed.

One legged running and Sprint training develop the principles above.

It may seem like a gimmick, but I used it very effectively for my 10Km training when I won the masters 10,000m World Championships in 2004. Since then I have modified it and made it applicable to the many age group triathletes and runners I have coached.

How do I do One legged Hill Running?

The rules to this training must be adhered to otherwise you run the risk of injury.

Choose a hill of approximately 6-10% gradient. Too steep, it is impossible to do effectively. Not steep enough, it will put too much pressure on your knees and the risk of injury will increase. For this same reason, never do this on the flat or down hill as the pressure on your joints will be too high.

Do 5 hops on each leg, twice through. ie hop five times on the right leg, then change over to the left leg and hop 5 times, swap back to the right, and hop 5 more times before changing legs again.

Put a skip in between hops to change legs. It is a bit like the triple jump after the initial hop, you skip to change legs. It will also help to maintain your uphill speed.

Drive from the arms. The action is led from the arms not the legs

Try to mimic a running action. The leg that does not touch the ground still moves as though you are running, it is just that it does not touch the ground.

Concentrate on stride length, not speed. Without over straining try and keep a long stride length as this will develop leg power. If you can increase your leg power you will be able to cover more distance with each stride. Assuming your cadence (leg turn over speed) stays the same you will run faster.

Now is probably a good time to watch the videos, to help you understand how it all fits together.



(one legged running - front view part 1)



(one legged running - front view part 2)



(one legged running - side view)

How do I progress my training?

Warning: this training is tougher than it sounds. The following highlights how to build up safely.

One set = (5hops left leg+ 5hops right leg) x 2 ie total of 20 hops (see video)

• Week one 2 sets
• Week two 3 sets
• Week three 4 sets
• Week four 5 sets
• Week five to twelve 6sets

Note: this should be included in an annual training schedule and 6 weeks is the minimum period of time that is needed to achieve noticeable improvement, while 12 weeks should be the maximum time you allocate to this training in any one year. Always walk back down the hill.

Why should I do one legged hill running?

Understanding the theory, may make you a little keener to look stupid hopping up a hill side on your own!

In order to improve your running, any training must adhere to two basic principles. The principles of overload and specificity.

Putting a progressive overload on the leg muscles will increase strength. Running on one leg, up hill, replaces weight training and thus makes training more time efficient. Extra load can be added by using a weight vest and performing more repetitions.

The principle of specificity means that a runner must train by running in order to run fast. Weight training may make you strong but does it really help you run fast? Overloading the leg muscles, via running is probably one of the most time efficient forms of training.

Other benefits of one legged running.

It will develop proprioception and balance and will also train core stability without the need to go to the gym and do sits ups� this may be appealing to some? Hopping on your toes will also develop the calf muscles (solious and gastronemous). This is of great benefit to triathletes and duathletes who often suffer from calf problems, as these muscles often can not cope with the demands put on them by cycling and running.

Sprint Training

In order to round off this training, and fit it into a meaningful schedule, you will need one session a week of sprinting. This is to develop leg speed and is best done on the flat with the wind behind you. It only takes 30 minutes and can be done as part of an easy days' training. If you limit sprinting to about 6-7seconds you will work leg speed without building up lactic acid. This reduces muscle soreness the next day. Do a minimum of 6 sprints and a maximum of 10 in each session.



(wind sprints introduction and demonstration of technique)



(wind sprints demonstrated)

A typical Sprint Session

• Warm up by jogging for 10 mins, then run 6x 40-50m
• Walk back for recovery.
• Drive from the arms, and the legs will follow
• Concentrate on high knee lift.
• Concentrate on fast leg speed.
• Run on your toes

As with one legged running this should be done as part of a 6 to 12 week programme. Do at least 6 sprints each time, and concentrate on form and leg speed, not stride length If you can run with the same stride length and increase you leg speed you will run faster.

How do I put it all together?

Typical training

• Day 1 Run: Easy 30mins incorporating 6x 40m wind sprints 30
• Day 2 Swim: Intervals Bike : Steady ride 75mins 120
• Day 3 Run Track workout eg; 16x400m 60
• Day 4 Bike : 10mile TT 60
• Day 5 Swim: Drill swim or rest 30 Day 6 Swim: Intervals Run: 10 x hill hopping + 30mins run 90
• Day 7 Bike: Long bike ride 120

Total time 8 to 8:30 (3 runs, 3 bikes 2/3swims)

Summary: Hill Hopping will develop leg strength, and a long stride Sprinting will develop leg speed. Combined, they will enable you to improve your running economy, and thus run faster than you dreamed possible.

Why not go beyond the article and have us train you 1-to-1 to meet and exceed your running and triathlon goals - contact us.