Hill Sprints on pavement?

[KnightTemplar]

For my birthday on Saturday I received a brand new pair of Adidas Running Shoes. I haven't done any Running in well over six months, due to knee injuries. However, I need to get back into some form of it. I'm leaning towards doing Hill Sprints as the lower impact should, in theory, be easier on my joints.

There is a beast of a Hill right next to my house. The only potential problem is that it's a residential area. I would be Sprinting on pavement. Would this negate the benefits of lower impact? Should I find a grass Hill to Sprint up?

 

[ThinkGreen]

I used to do hill sprints up my dad's old drive way and I survived - just barely, though.

 

[Tosa]

If the hill is sufficiently steep, it shouldn't make a difference if it's grass or concrete.

Most of the reduction of impact with hill sprints is because you're pushing yourself up the hill, rather than falling forwards into each stride, which doesn't change with what sort of ground you're running on.

Try it and see.

 

[the can]

do not go for broke right away.... ease back into it or your knees will likely be pissed at you. pavement is always the poorer choice for running. get you spine aligned and have a myofacial therapist open up the anterior compartment of the leg. set your self up for success and you have a better chance of it. start hitting that hill hard out of nowhere, and it will likely be a short lived endeavour.

 

[KnightTemplar]

If the hill is sufficiently steep, it shouldn't make a difference if it's grass or concrete.

Most of the reduction of impact with hill sprints is because you're pushing yourself up the hill, rather than falling forwards into each stride, which doesn't change with what sort of ground you're running on.

Try it and see.

I used to do hill sprints up my dad's old drive way and I survived - just barely, though.

do not go for broke right away.... ease back into it or your knees will likely be pissed at you. pavement is always the poorer choice for running. get you spine aligned and have a myofacial therapist open up the anterior compartment of the leg. set your self up for success and you have a better chance of it. start hitting that hill hard out of nowhere, and it will likely be a short lived endeavour.

Thank you for the replies and advice, gentlemen. I will be taking if very easy indeed the first few times I Sprint. In fact, I don't intend to do anything too extreme for the first month. I will build up slowly.

 

[JauntyAngle]

If the hill is sufficiently steep, it shouldn't make a difference if it's grass or concrete.

Most of the reduction of impact with hill sprints is because you're pushing yourself up the hill, rather than falling forwards into each stride, which doesn't change with what sort of ground you're running on.

Try it and see.

Running on an incline also promotes forefoot striking, which reduces the impact on the knees, right?

 

[monkeyrhythm]

My knees and achilles are mess; hill sprinting on pavement is much kinder to them than jogging on the flat. As Tosa said, it's all about the angle. Personally I'd walk back down instead of jog; it's much easier on the joints and generally results in a pretty good sprint to active rest ratio.

 

[KnightTemplar]

Running on an incline also promotes forefoot striking, which reduces the impact on the knees, right?

This was my understanding as well. I was only unsure as to whether sprinting on pavement would negate this.

My knees and achilles are mess; hill sprinting on pavement is much kinder to them than jogging on the flat. As Tosa said, it's all about the angle. Personally I'd walk back down instead of jog; it's much easier on the joints and generally results in a pretty good sprint to active rest ratio.

Oh, yeah. I will sprint to the top and walk back down. From what I've read, running downhill puts even more stress on one's joints than jogging on flat terrain.

 

[Renegadewonder1]

Good luck with your hill sprinting program. Here is a link to an outstanding article on the advantages of hill sprints:
http://www.bodybuilding.com/fun/staley14.htm

 

[KnightTemplar]

Good luck with your hill sprinting program. Here is a link to an outstanding article on the advantages of hill sprints:
http://www.bodybuilding.com/fun/staley14.htm

Thank you.

 

[Tosa]

Running on an incline also promotes forefoot striking, which reduces the impact on the knees, right?

Yeah. I'm having trouble imagining running uphill and not forefoot striking.

 

[ironwolf]

I do it all the time. You will be fine.

 

[Kiwi Tricker]

I do it all the time. You will be fine.

Yeah. All of my hill sprints are done on pavement. The exception would be in shitty weather when I just use a treadmill instead.

 

[fimbul]

Are sand dunes sprints as good?

 

[fightingrabbit]

You'll be fine going up. Do NOT jog back down. I did that and ended up with injuries.

 

[KnightTemplar]

I do it all the time. You will be fine.

Yeah. All of my hill sprints are done on pavement. The exception would be in shitty weather when I just use a treadmill instead.

Are sand dunes sprints as good?

You'll be fine going up. Do NOT jog back down. I did that and ended up with injuries.

Thanks, lads. Yeah, I'll sprint to the top and walk back down. No way I'm risking injury by jogging downhill. That defeats the purpose.

As for sand dune sprints, I've heard they give an awesome workout, with hardly any impact on the joints.

 

[apizur**]

You need to be less worried about getting injured when you actually make contact with things versus when you don't.

 

[JRT6]

My knees and achilles are mess; hill sprinting on pavement is much kinder to them than jogging on the flat. As Tosa said, it's all about the angle. Personally I'd walk back down instead of jog; it's much easier on the joints and generally results in a pretty good sprint to active rest ratio.

Most Achilles injuries, in distance running, are from a sudden addition of hills and speed. I run enough for this to be an issue if I suddenly start running up the tiny ski course down the street from me.

I have tried and tried to be a good runner and failed every time. What works now, and works with all my other fitness goals, is periodization. When I run for a while everything else takes a back seat. When my squat and recovery is the priority I barely run enough to maintain and still regress in at least my times at the 5K and more distance. It all comes back fast when I'm ready to run again.

 

[Ianblastermaste]

It's not the actual forefoot striking that prevents pressure in the the knees, it the stride length that is conducive to forefoot striking that will save your knees. You can be overstriding and still forefoot strike, and contrary to what runners would make you think, this is pretty bad for you. If you're landing with flexed knees under your hips, even if you are "heel striking" this is exponentially better for you. Focus on striking with your legs flexed an under your hips, pushing back to load the glutes and hit triple extension. Happy running my friend!

 

[KnightTemplar]

Most Achilles injuries, in distance running, are from a sudden addition of hills and speed. I run enough for this to be an issue if I suddenly start running up the tiny ski course down the street from me.

I have tried and tried to be a good runner and failed every time. What works now, and works with all my other fitness goals, is periodization. When I run for a while everything else takes a back seat. When my squat and recovery is the priority I barely run enough to maintain and still regress in at least my times at the 5K and more distance. It all comes back fast when I'm ready to run again.

I always sucked at running, even when my knees were healthy enough to do a lot of it.:redface:

It's not the actual forefoot striking that prevents pressure in the the knees, it the stride length that is conducive to forefoot striking that will save your knees. You can be overstriding and still forefoot strike, and contrary to what runners would make you think, this is pretty bad for you. If you're landing with flexed knees under your hips, even if you are "heel striking" this is exponentially better for you. Focus on striking with your legs flexed an under your hips, pushing back to load the glutes and hit triple extension. Happy running my friend!

Thanks!