I live in an area that is pretty much flat. There really aren’t any hills in this area. Now, in GPP, hills are an important part of training, but I really don’t have any hills to train on. What should one do in place of hills to get the same effect as hills?
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Stadium stairs or get an isorobic.
Stadium stairs or get an isorobic.
Stadium stairs, does that really have the same effect as hills? Is there a certain thing one should be aiming when doing stairs. Also, about an isorobic, the one I did a search on was priced at $300+ dollars. Are all isorobics priced at that? If so, I would probably just stick with the stairs right now.
It all depends on the distance between stairs. If it’s a natural stride distance (btw 1, 2, or 3 stairs) it should be fine. Just be careful about optical fatigue (where the stairs appear to your eyes to blend together, causing the risk of tripping). If you sense this after a certain point, limit the distance to the point just before you feel it comming on.
If hill training was not an option for whatever reason, would you consider the stairs as a complete alternative?
Would you prefer it against resistance running on the track?
Or is the hill training “simply” the best means to avoiding injuries later on in the season?
Thanks!
I prefer hills because of the grass/soft surface to protect the shins, hence resisted runs on the track early on are not a perfect replacement, but you need to use whatever you can get access to.
Would resisted runs on a grass field be equal to hils?
This could be done pulling a tire or other resistance, such as an Isorobic exerciser.
Thank you. One more question, would you use the same numbers (distance, reps, etc) as outlined in the gpp dvd? Are the tire pulls more intense than the hills because the ground does not come up to meet you…and if so do you need to use less volume?
Thanks
There prob is no real diff in terms of tolerance between hills and tire pulls over shorter distances if the tire resistance is even (even field) so that the pull on the tire keeps the body in a similar position relative to the ground.
I did not think of that. Thanks.
I suppose this needs to be done anyway for maintenance of sound technique vs. on hills; this is what I find tricky with the restisted runs on flat terrain…
I’m searching also for hills overhere. Doing it by bike so maybe I could add the cycling in my training schedule untill I find one.
Living at the coast and its kinda flat here. What about dunes (sand)?
Only other solution are some hills on concrete but I read somewhere on the forum that this has to be avoided.
I think if worst comes to worst hills on concrete would be doable, but you have to be careful about the volume. Also, you might want to ease into it so you dont get shin splints and joint problems.
just walked the whole coast line of my city to find some descent dunes (dunes with some vegitation on it) but didnt find one :s
most of them are totally in sand wich makes them very hard + when you try to do some good extension you are mostly pushing the sand under you away.
About using tire pulling. Could I simply take any old tire from a tire store, tie a rope on either end, and pull it? Would the size really matter? Also, how should one attach the rope to you. Around the waist, around the shoulders?
That may be the only option I have. Its either that, or stairs, which length, I don’t think, is long enough. I have a hill, but its on a bridge that is all concrete, and the rules around here may not even allow me to train on it.
do it around your chest (step into the rope) and then place the top of the rope again over your head to ‘fix’ it. Never had problems with it like this.
dont make the rope too short or you will hit it when you extend your leg but dont make it to long either
I don’t know if that would be to good for you though, to loop it against your neck to secure it. That would basically cause the pulling to be pushing against your neck, and in the long run wouldn’t be a good idea. I could probably work something in with a backpack, attaching the rope to that.
The rope length I agree with though. The thing is, though, if you attach the ropes on two sides of it, it shouldn’t be much of a problem.
the best way i have found when using the tire pull method is to use a bicycle tube,tie off your rope in the centre leaving you with 2 loops.simple put one arm into each loop.***the weight of the tyre must not have too great resistance