Simple training is often the best training and there is little simpler then running up a hill or a set of steps. This kind of "upward" training can build stamina, strength, improve running form, increase leg-drive, coordination, promote fat loss, and increase mental conditioning. Running up hills or stairs also reduces impact and will increase lower body strength without having to load your back with heavy weight.
Hills and steps are similar but each method has it's own set of distinct benefits:
Hills:
- Allow for maximum effort. You don't have to worry about tripping and knocking your teeth out on a step.
- Usually allow for easier access to a variety of lengths and inclines.
- You can run up backwards to emphasize your quads and improve backwards running ability for sports.
Steps:
- Forces coordination to hit each step.
- Forces quick feet and knees up style running.
- Allows for plyometric (jumping) exercises and emphasizing the eccentric (negative) muscle contraction.
Now I'm going to outline some methods of training for specific goals. Don't get caught up too much in the details. The reality is that regardless of your goal, running hills or steps with a hard effort will increase stamina, aerobic and anaerobic capacity, strength, power, and coordination.
