Running training: do not stop climbing

Do not run past the ramp - they will help you reach your goal.

Many junior (or veteran) runners may be divided into two camps: some people are afraid of running on the ramp, and some people hate running on the ramp. It is entirely understandable that when running on the ground is a challenge, it is difficult for them to run on the slope. Even so, adding a ramp to your running list is a good way to increase strength, improve efficiency, and increase confidence. As the weather turns cooler, it's a good idea to return (or start) climbing training to achieve your goals.

Complete 5 kilometers

When running on a variety of gentler, moderately difficult slopes, start slowly, and control your breathing with an easy run/walk speed – to avoid panting. If there are ramps in the track, run as many slope runs on the terrain as possible – even if only once, it will help you to encounter similar terrain on the race day.

Build endurance

Find a slow and long ramp - it will take at least a few minutes to finish. When you need to, you can walk downhill and take a rest to avoid getting breathless. When running uphill or downhill, start with about 3-5 minutes, gradually increase the amount, and increase the slope run 3-5 minutes per week until you can run on the slope for 30 minutes or more. (This training method is also effective for runners who want to lose weight.)

Increase power

After walking or jogging to warm up, find a moderate difficulty ramp to repeat the training. Run twice at the beginning and then gradually increase it once or twice a week. When the runners run the slope run, they take the 40-50 steps uphill. The runners who have run for one year or longer can increase their length by 100-150 steps. Every time you run on a slope, you start with jogging. After 5-10 steps, you shorten the pace and increase the cadence. During this training, the last 30 steps are a bit breathless.