Kenyan Hills: Painful but necessary

Introduction

In the pursuit of becoming better, runners have explored various training techniques, one of which is the Kenyan Hills Sessions. Originating from the East African nation of Kenya, known for its elite long-distance runners (Think Eliud Kipchoge and David Rudisha…), these sessions have garnered immense popularity worldwide. In this blog post, we'll dive into the essence of Kenyan Hills Sessions, their significance, how to perform them, and the multitude of benefits they offer to help runners reach their peak performance.

Understanding Kenyan Hills Sessions

A Kenyan Hills Session is a specialised running workout that involves running up and down a hill at a consistent effort for the full duration of a rep. The technique has its roots in the high-altitude training practices of Kenyan athletes, who have consistently dominated long-distance running events, such as marathons, on the global stage. The undulating landscapes of Kenya have inadvertently played a significant role in shaping the training methods of its runners.

Importance of Kenyan Hills Sessions

1. Strength and Power Development: The repeated uphill sprints in Kenyan Hills Sessions challenge the muscles in a unique way, leading to increased strength and power. The incline forces the body to work harder against gravity, activating a broader range of muscle groups.

2. Cardiovascular Endurance: The sessions push the cardiovascular system to its limits, improving the heart's efficiency in pumping oxygenated blood to working muscles. This, in turn, enhances overall endurance and reduces the chances of fatigue during longer races.

3. Mental Toughness: Conquering steep hills requires mental resilience and determination. By incorporating hill sessions into their training, runners develop the mental fortitude needed to tackle tough challenges during competitions.

4. Arguably the most important reason to do them – you can out-kick competitors in an uphill section of a race!

Example of a Kenyan Hills Session

Let's take an example of a Kenyan Hills Session for a beginner:

1. Warm-Up: Start with a gentle jog for 10 minutes to raise your heart rate and loosen up the muscles.

2. Hill Sprints: Find a moderately steep hill that takes around 45 seconds to 1 minute to sprint up. Perform 3-5 reps whereby you run at threshold pace up and down the hill. The pace should be continuous, and the only rest should come in between reps. Yes, the downhill section is not a rest!

3. Cool-Down: Finish with a 10-minute easy jog followed by static stretching to help relax the muscles.

How to Perform Kenyan Hills Sessions

1. Choose the Right Hill: Find a hill with a moderate to steep gradient. Avoid hills that are too steep, as they may increase the risk of injury. A hill that takes around 45 seconds to 1 minute to climb is ideal.

2. Proper Form: Maintain an upright posture and look ahead while running uphill. Keep your strides short and quick to generate power efficiently.

3. Controlled Descent: As you come down the hill during the recovery phase, control your speed to avoid excessive impact on your joints.

4. Gradual Progression: Start with a few repetitions and gradually increase the number over time as your fitness level improves.

How Kenyan Hills Sessions Improve Runners

1. Enhanced Running Economy: Running hills promotes a more efficient stride and better running mechanics, leading to improved running economy.

2. Increased Speed: The power generated during hill sprints translates to greater speed on flat terrain.

3. Injury Prevention: Strengthening muscles and joints through hill training can help prevent common running injuries.

4. Greater Anaerobic Capacity: The high-intensity nature of hill sprints improves the body's ability to sustain efforts in the absence of sufficient oxygen, increasing anaerobic capacity.

Ideal Terrain and Gradient for Kenyan Hills Sessions

The best terrain for Kenyan Hills Sessions is natural, unpaved surfaces such as grassy slopes, dirt trails, or gravel paths. Avoid concrete or asphalt surfaces to minimize the impact on joints, particularly when running downhill!

The gradient of the hill should be challenging but not overly steep. A slope with an incline between 5% and 10% is generally recommended for most runners. Advanced athletes can go up to 15% gradients, while beginners should start with milder inclines around 5%.

Conclusion

Kenyan Hills Sessions offer a transformative approach to running training, benefiting both seasoned athletes and novices. The emphasis on strength, endurance, mental toughness, and speed development makes them an indispensable part of any runner's regimen. By integrating these sessions into your training routine and following proper techniques, you can unlock your true potential, conquer any course, and reach new heights in your running journey. So, lace up your running shoes, find that perfect hill, and experience the remarkable difference Kenyan Hills Sessions can make in your performance and overall enjoyment of running. Happy running!