Bounding Hill Repeats
I'm doing the Int. Run Focus plan and I have 8 x 40" bounding uphill + 10" sprint tomorrow. I've never done anything like this and don't want to injure myself... Any tips? Any alternatives to this? Will this help someone as slow as me? (31 vdot) or is this really for someone who is a much faster/stronger runner. (Yes, I am apprehensive about this.). Thanks!
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Find a hill and practice the bounding at whatever pace you can tolerate but don't injure yourself and don't do it if it begins to hurt your ankles/achilles tendon. Once you get up there pick up the pace as best you can to sprint for 10 seconds. Don't expect lightning speed. I know I don't.
Bounding hill repeats will make you a stronger runner.
These are not hill sprints. (read this twice).
These are a drill that builds form and strength.
I recommend you give them a chance.
If you're concerned, two thoughts:
Start with 4, not 8, for the first time only; if after 4 you're still good-to-go, do another couple.
Pay careful attention to form, not speed; the bounding up is not a full-speed sprint; it is a lower-cadence bounding run; the finishing sprint should feel like the strides we do on a very regular basis.
When I do these, I consider it an opportunity to feel how I run - I'm aware and in the moment.
(I also think to myself, "boing...boing...boing..." as I land on each foot, but I'm not sure that's useful information...)
Watch the videos:
Then find a good hill nearby and go give it a try and let us know how it goes.
My guess is that you will grow to really like these.
Best!
A-bounding I will go!