Lydiard Fundamentals Part 3: Hill Resistance Training
Article by Chelsea Ho of Sweat Elite
Continued from Part 2: Base Phase
Introduction
The hill resistance phase follows the base phase and typically lasts for 4 weeks. Lydiard considers this as the ‘transition’ between aerobic (base phase) and anaerobic (speed phase) work.
Purpose
The main focus is to strengthen the muscles (especially the Type IIB fast-twitch alactic fibres) in preparation for the track sessions ahead, without delving into sustained anerobic energy systems.
Physiology
During muscle contraction, the nervous system will usually fire off muscle fibres in order of increasing ‘motor unit’ size. Slow-twitch fibres have the smallest motor units, followed by Type IIA glycolytic fibres then finally Type IIB alactic fibres, provided there is a huge incoming electromotive charge.
So the problem is this: if a runner sticks only to aerobic sessions for the entire preparation, he will not adequately strengthen the Type IIA and IIB muscles that gives you the extra advantage in distance races.
Fortunately, the solution lies in running uphill. This induces plyometric contraction whereby the plantar flexors concentrically contracts, while eccentrically stretches from the landing force. This preferentially stimulates recruitment of the Type IIB fast-twitch alactic fibres over the other fibres.
What should a typical weekly schedule look like during this phase?
Lydiard recommends that this training should be done three days weekly with alternating days being dedicated towards recovery runs. While mileage isn’t the main emphasis in this phase, you should continue your weekly long runs.
There are several hills to choose from, which one is the best for my training?
An excerpt from Keith Livingstone’s “Highly Intelligent Training: The Proven Principles of Arthur Lydiard”. The original “Hill Circuit” was a loop of 1.9 miles:
- An 800m long uphill for springing and bounding up,
- 800m flat on the top for a recovery jog,
- 700m downhill for fast relaxed striding,
- With another 800m flat at the bottom where they did some wind sprints (leg speed runs), or easy repetitions (see below).
Obviously, your local hill isn’t going to be a perfect replica of Auckland’s Blockhouse Bay. The key idea is to perform the uphill runs, jogs on the flat, fast leg turnover downhill and sprints at the bottom in their respective order.
What are the types of ‘uphill running’?
Steep Hill Running
Run up a steep hill, concentrating on good posture and exaggerated knee lift. Try not to let your feet drag. It might be tempting to run up the hill as fast as you can, but try to slow your forward progression. This is because the slower your momentum, the more you can leverage your bodyweight as resistance.
Hill Bounding
Long bounding strides similar to the movements of triple jumpers. Focus on straightening your rear leg. Realistically, this is performed over shorter distances (100-200m). This exercise allows much greater forward progression compared to the other two.
Hill Springing
This helps to strengthen your ankles and increase their flexibility, thus increasing speed. As Lydiard says, “Increase in speed comes from flicking of the ankles,” Lydiard said. “If you want speed, you don’t need to be like a body-builder. You need to be like a ballet dancer, with springy and bouncy ankles.” This is similar to bounding; however you are focusing on vertical lift rather than covering the ground horizontally.
How exactly should I approach these sessions?
The entire duration should total approximately 1 hour and consist of the following:
Always begin with a 10-15 minute warm-up.
Start by running uphill, choosing one of the 3 types of uphill running as mentioned above. Keep the upper body relaxed with the head up and your arms moving comfortably. Do not look down at the ground, which tends to throw the hips back by making your body lean too far forward.
At the top of the hill jog easily for approximately three minutes.
Then run downhill with a fast relaxed striding action. This will help you develop leg-speed and also stretch leg muscles for better stride length. Think of moving the legs as fast as possible and do not be conscious of stride length. The downhill section should be such that it allows the runner to stride down fast without fear of losing control and falling. Avoid leaning backwards. If you find the hill too steep for this exercise, run down at an easy pace to avoid injury.
Complete sprint repetitions at the base of the hill so that you gradually accustom your body to exercise anaerobically. Vary the distances from 50 to 400 meters with each circuit. Repeat the circuit for multiple repetitions with 3 minutes rest intervals between repetitions.
Warm down for about 10 minutes.
Some other tips:
- Ease into your first few hill sessions which should consist of longer and steadier repetitions. Then gradually build your way to shorter and more intensive reps in the next few weeks.
- If your legs are tired, replace a hill workout with a recovery run.
References
Livingston, K. (2008). Healthy Intelligent Training: The Proven Principles of Arthur Lydiard: Meyer & Meyer Sport, Limited.
Lydiard, A. (1999). Arthur Lydiard’s Athletic Training by Arthur Lydiard: A Guide to the Brooks / American Track & Field Lydiard Running Lecture Tour in 1999. Retrieved from http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf
