Brutal hill sprints rewarding
Stephen Heard tries the not-particularlyenjoyable experience of hill sprinting.
The basics
Hill sprinting is something for those looking to enhance their everyday running or fitness regime, and drop calories by the bucketload.
The first thing you’re going to need is a hill; your average gym treadmill will also suffice when cranked up to the steepest incline. It may sound as easy as running up a hill, but try doing it as fast as your legs will possibly allow and repeating the process several times.
The way down when there’s no running involved is the most rewarding part: you’re left to catch your breath while talking yourself into the next brutal sprint.
Giving it a bash
If you’re going to put energy into running up a hill, why not go the full distance and approach one of the steepest grassy knolls in the city? Selecting a sharp 30-metre incline, there was no question that this was going to be a horrible experience.
A warm-up eased me into the extreme running session ahead; I prepared my lower body thoroughly by spending a good 15 minutes stretching out my calves, hamstrings, quads and groin.
A mild jog around the park followed. I also came armed with the key hillsprinting advice: that I should lean forward from the ankles into the hill. The first sprint wasn’t actually as bad as anticipated; at the top I was slightly out of breath and experienced a light burning sensation from the calves to the quads. Though, this was only just the beginning.
What followed was a test of mental and physical endurance. It was 10 sets of running at pace uphill that prompted a drum ‘n’ bass heart rate, burning lungs, extreme perspiration and unnatural saliva production. The journey walking back to the start line became increasingly drawn out. It’s high-intensity fitness at its finest and like packaging an hour-long run up into one quick muscle-flaring session.
At times, I could’ve given up. I certainly slowed. And to say that it was a consistent sprint would be lying. More like hill struggling.
Why you should try it
Sprinting up a hill several times is by no means an enjoyable experience but the perks are significant. It’s effectively a form of high-intensity interval training – combining intense bursts of activity with short rests – so it has the ability to improve cardiovascular endurance, build speed and increase muscular and functional strength, which are all key triggers for weight loss. You can make it even tougher by swapping the pavement or grass for loose sand dunes. Expect to be passing fellow uphill race-goers in no time.
Risk rating
Hill sprints are not for the faint of heart. Before signing up, you should consult a medical professional for a health fitness assessment, particularly if you have history with heart problems and back pain.
Muscle soreness should be expected after the first few sessions. Take a decent amount of water on your sprinting adventure.