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Camino Coaches Q&A - How do you go from the City to climbing technical Hills/Mountains
Manage episode 366243560 series 2864153
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Camino Coaches are always being asked these questions.
'I have signed up for a technical ultra race in the Lakes/Alps/Coastal trail and I have seen that the elevation is massive and there appears to be a lot of scrambling....
'I don't own poles...or I don't get to terrain that allows me to practice poles...Should I be using poles in a technical event for the first time'
'If I have one opportunity to leave the city and go someone to practice technical scramble hills (and safely) where do I go and how do I do it'.
Camino were joined by Hill experts and friends living in the 'Outer-City'! to help answer these and other questions about Hills and training and more.
Show Notes:
Balanced Runner: https://www.balancedrunner.com
Highly Recommended Strength Routine for Hill Legs:
Walking Lunge Warm Up – 30 seconds out, 30 seconds back
activate major muscle groups and get your blood flowing.
Stair Step Up – 1 minute per side
Targets glutes and hip flexors. Improves knee drive, which translates to more powerful uphill running.
Focus on pushing down with one leg and swinging the other leg upwards naturally.
Chair Lift Off – 1 minute per side
Stand on one leg
Lower yourself to seat ( the lower the seat the harder the exercise)
Come back to standing on one leg
Bulgarian Split Squat – 30 seconds per side
Promotes strength through a large range of motion.
This can be done with weight to make it harder
Split Jump – 30 seconds each side
prepares your quads for running downhill. Focus on exploding upwards from your front leg and maintaining a good lunge posture.
Stair Calf Raise – 1 minute per side
Improves ankle dorsiflexion and strengthens calves for better uphill running. Raise up on your toes as high as possible.
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