Run a race distance on every terrain over the next 12 months (Non-subscriber preview)
Why now? To develop the strength, endurance and mental toughness that will fortify you for the year ahead. "When you're running uphill, there's no respite - your heart and lungs are working much harder than on a comparable run on the flat," says W40 world mountain running champion Angela Mudge. On an incline of five per cent, energy expenditure is about 20 per cent higher than it would be at the same speed on flat ground. "It makes you stronger, both physically and mentally," says Mudge. "You also learn skills such as how to survive the elements." Training: "To succeed in hill racing, you must be able to break your rhythm - varied terrain and gradient means always having to adjust your stride length and pace," says Mudge. That's why you need to get some practice in on the kind of terrain you'll be encountering in a race. "On the descents, learn to disengage your brain and let yourself go." Not tempted to take on a fell race? "Hill training is a valuable component of any training schedule," believes British athlete and RW contributing editor Jo Pavey. "Hilly runs or structured hill sessions build leg strength and speed, and improve aerobic capacity." And what goes up must come down: "A gentle descent is a great place to work on increasing your leg turnover, which will carry over into your road running later in the year," says Anderson.Race strategy: For your debut race, choose a user-friendly course - something that resembles a hilly trail race rather than a fell race and lasts 30-40 minutes, advises Mudge. Hill and fell races are classified into three categories, denoting the steepness of the climbs and the proportion of the course that is off-road. "Novices should look for B or C category races," she says.
2010 has been my worst year - I have been struggling with injuries. There say time heal! Roll on 2011.
Hopefully you have managed to get to the cause of the injuries and 2011 will be a better year........
I have my fingers crossed that I will be running in 2012 Olympics
I need to have a sport test but damn thing is so expensive! Does the NHS do it? And where is the nearest sport test in Kent?
A lengthy test that monitor your fitness.
Ian M wrote (see)
Have you got a list of runs for next year?
Karen Samuel wrote (see)
Would any gym or PT not do that? Though I wouldn't have thought the NHS as its not really a health issue.
Karen.......I think a lot of universitys do them in their sports science departments...might be worth looking at you rnearest one......
PP you are showing your age.......celebrity squares.............who did it originally
Sport test I think this one is Hampton.
i live in hampton and that places has excellent reviews so maybe its worth coughing up for...............
or go a be a guinea pig at brunel or st mary's for sport science students- i sometimes get a cheap sports massae that way!!!
Forumites I found this list of races you may find useful
FormitesI find this it might be useful
Maybe listening to this http://www.youtube.com/watch?v=K2cmgPHR2W0&feature=related
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