1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,119 --> 00:00:15,480 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:15,600 --> 00:00:20,200 Speaker 1: love so much about my job, which entails many different things, 4 00:00:20,200 --> 00:00:25,680 Speaker 1: including this podcast. And what I particularly love about this 5 00:00:25,800 --> 00:00:31,319 Speaker 1: podcast is I wait until I'm really passionate or there's 6 00:00:31,320 --> 00:00:34,440 Speaker 1: a reason to do a specific topic, to do it 7 00:00:34,800 --> 00:00:36,320 Speaker 1: because I think it's going to be a better show. 8 00:00:36,440 --> 00:00:40,159 Speaker 1: I'm more excited about it, more motivated. It has just 9 00:00:40,479 --> 00:00:44,639 Speaker 1: additional kind of behind it, and very fortunate. Right I'm 10 00:00:44,640 --> 00:00:47,280 Speaker 1: not told what to talk about, and my producers don't 11 00:00:47,320 --> 00:00:48,960 Speaker 1: say here the topics and here's what you have to 12 00:00:49,000 --> 00:00:51,960 Speaker 1: talk about this week. I have a whole list that 13 00:00:52,080 --> 00:00:55,400 Speaker 1: I have compiled and continued to add to of topics 14 00:00:55,440 --> 00:00:59,680 Speaker 1: that I think would make great shows. And with that, 15 00:00:59,720 --> 00:01:02,440 Speaker 1: why I wait until there's a reason to do a 16 00:01:02,480 --> 00:01:04,800 Speaker 1: certain show. And sometimes it's an article that comes out. 17 00:01:05,040 --> 00:01:08,199 Speaker 1: Sometimes it's an experience and interaction. I have an article 18 00:01:08,319 --> 00:01:12,160 Speaker 1: I read, and sometimes it's just it just happens, as 19 00:01:12,200 --> 00:01:15,160 Speaker 1: this one did. I was out doing a hill work out, 20 00:01:15,280 --> 00:01:18,000 Speaker 1: a running hill work out, and I thought, time to 21 00:01:18,040 --> 00:01:20,840 Speaker 1: do this show. Time to do this show. Now, some 22 00:01:20,920 --> 00:01:24,120 Speaker 1: of you who have listened to previous podcasts goes a 23 00:01:24,120 --> 00:01:26,840 Speaker 1: little ways back, but I did a show on why 24 00:01:26,880 --> 00:01:29,400 Speaker 1: you should run hills, and I talk about the science 25 00:01:29,440 --> 00:01:32,679 Speaker 1: behind it and go into in greater detail as far 26 00:01:32,680 --> 00:01:36,360 Speaker 1: as the science at least as concerned why you should 27 00:01:36,760 --> 00:01:39,840 Speaker 1: run hills. So not gonna focus too much on that. 28 00:01:39,880 --> 00:01:42,360 Speaker 1: I will do a quick kind of rehash of the 29 00:01:42,400 --> 00:01:46,200 Speaker 1: benefits and the wise but know that if you haven't 30 00:01:46,240 --> 00:01:49,000 Speaker 1: listened to that show and you enjoy this one and 31 00:01:49,040 --> 00:01:52,280 Speaker 1: want to know more about hill workouts, than go back 32 00:01:52,560 --> 00:01:54,640 Speaker 1: and listen to that one as well. So this one 33 00:01:54,680 --> 00:01:56,880 Speaker 1: is more specific. This one. I'm going to give you 34 00:01:56,920 --> 00:01:59,520 Speaker 1: more of the how to do it. I do outline 35 00:01:59,560 --> 00:02:02,160 Speaker 1: that in the prior podcast on hills, and I'm gonna 36 00:02:02,160 --> 00:02:04,880 Speaker 1: just take it a couple of steps further. Okay. So 37 00:02:05,680 --> 00:02:08,239 Speaker 1: there's a couple of reasons for that. Obviously, a huge 38 00:02:08,280 --> 00:02:12,720 Speaker 1: part of this show is giving you actionable information, stuff 39 00:02:12,800 --> 00:02:15,760 Speaker 1: you can do right away, right away, And this is 40 00:02:15,800 --> 00:02:18,960 Speaker 1: one of those shows. And again it's building on that 41 00:02:19,040 --> 00:02:23,240 Speaker 1: prior podcast about hills, and it's just something I have 42 00:02:23,400 --> 00:02:28,280 Speaker 1: done forever, and it's something every top athlete does for 43 00:02:28,320 --> 00:02:31,400 Speaker 1: the most part, regardless of their sport. You know, I 44 00:02:31,440 --> 00:02:35,200 Speaker 1: talked about in that prior podcast Walter Peyton Andrea Agassi. 45 00:02:35,280 --> 00:02:39,160 Speaker 1: So you had football players, tennis players, Uh, just about 46 00:02:39,200 --> 00:02:43,720 Speaker 1: every athlete will incorporate these into their training to some degree. 47 00:02:44,160 --> 00:02:45,520 Speaker 1: And you say, well, I'm not an athlete, I'm not 48 00:02:45,520 --> 00:02:47,840 Speaker 1: a professional athlete. Doesn't matter, and I'll talk about that. 49 00:02:48,240 --> 00:02:53,120 Speaker 1: The benefits far exceed just sports performance. And they are 50 00:02:53,200 --> 00:02:58,040 Speaker 1: free and they're accessible to just about everybody. Although I 51 00:02:58,040 --> 00:03:03,080 Speaker 1: do remember back when I was training clients, especially for marathons, triathlons, 52 00:03:03,120 --> 00:03:05,200 Speaker 1: things like that, and I would have an online client 53 00:03:05,240 --> 00:03:09,080 Speaker 1: who lived somewhere like Florida that was super flat, and 54 00:03:09,120 --> 00:03:12,440 Speaker 1: they would have issues with finding a hill outside at least. 55 00:03:12,480 --> 00:03:15,560 Speaker 1: And I remember vividly people talking about bridges. Bridges were 56 00:03:15,600 --> 00:03:18,000 Speaker 1: one way and are one way. Those of you who 57 00:03:18,280 --> 00:03:21,280 Speaker 1: live in flat areas like certain parts of Florida and 58 00:03:21,360 --> 00:03:24,200 Speaker 1: other places around the world. The bridges are what people 59 00:03:24,400 --> 00:03:26,919 Speaker 1: use for hill training, but you can also do it 60 00:03:26,960 --> 00:03:29,400 Speaker 1: on treadmill, and I will even talk about bikers as well. 61 00:03:29,560 --> 00:03:33,560 Speaker 1: All right, so this show three hill workouts you should 62 00:03:33,560 --> 00:03:36,840 Speaker 1: add to your routine. All right, quick break, We'll be 63 00:03:36,960 --> 00:03:50,080 Speaker 1: right back, and we are back. You know, back when 64 00:03:50,120 --> 00:03:52,760 Speaker 1: I was training clients in home, and I would go 65 00:03:52,800 --> 00:03:56,360 Speaker 1: to a new client's house for the first time and 66 00:03:56,920 --> 00:04:00,400 Speaker 1: I would pull in the driveway and say to them, Wow, 67 00:04:00,560 --> 00:04:02,960 Speaker 1: you live in the perfect place. And they'd say why 68 00:04:03,080 --> 00:04:04,920 Speaker 1: and I'd say, oh, you got some hills, and we're 69 00:04:04,960 --> 00:04:08,720 Speaker 1: gonna use these hills. And that goes for just about 70 00:04:08,760 --> 00:04:11,360 Speaker 1: all the clients I had. What is the you know, 71 00:04:11,440 --> 00:04:15,240 Speaker 1: one of the top goals of many people when it 72 00:04:15,280 --> 00:04:19,080 Speaker 1: comes to exercises weight loss. So even though I started 73 00:04:19,120 --> 00:04:22,000 Speaker 1: the show by talking about Walter Payton and Andreagrassy and 74 00:04:22,240 --> 00:04:24,800 Speaker 1: you know, professional athletes utilizing hills as part of their 75 00:04:24,839 --> 00:04:31,880 Speaker 1: training weight loss, hills are phenomenal, phenomenal. So when those 76 00:04:31,920 --> 00:04:34,560 Speaker 1: clients had I had one client in particular, many you know, 77 00:04:34,600 --> 00:04:37,600 Speaker 1: with hills around them, but one just so many hills 78 00:04:37,640 --> 00:04:40,680 Speaker 1: and just what huge one leading up to her house, 79 00:04:41,240 --> 00:04:45,120 Speaker 1: and we ran them and we walked them. And that 80 00:04:45,320 --> 00:04:48,920 Speaker 1: is a great starting point that whether you are a 81 00:04:48,960 --> 00:04:53,080 Speaker 1: walker or a runner, or I'm even gonna throw in biking, 82 00:04:53,520 --> 00:04:56,160 Speaker 1: because it does apply, maybe not to the third type 83 00:04:56,160 --> 00:04:58,479 Speaker 1: of hill workout I'm gonna give you, but actually it 84 00:04:58,480 --> 00:05:00,880 Speaker 1: does to some degree. It's just a little different. Hills 85 00:05:00,920 --> 00:05:03,400 Speaker 1: are for you hills are for you. And and yes, 86 00:05:03,440 --> 00:05:05,279 Speaker 1: I'm gonna repeat a little bit if you listen to 87 00:05:05,320 --> 00:05:08,200 Speaker 1: that prior podcast on why you should do hills, but 88 00:05:08,520 --> 00:05:13,400 Speaker 1: you know they are beneficial in so many ways weight loss. 89 00:05:13,600 --> 00:05:17,920 Speaker 1: Of course, previous research has shown what give you some 90 00:05:18,000 --> 00:05:20,039 Speaker 1: quick science. I'm not gonna go into specific studies in 91 00:05:20,040 --> 00:05:24,040 Speaker 1: this podcast and just give you more of the actionable information, 92 00:05:24,240 --> 00:05:29,359 Speaker 1: but yes, previous research has revealed that running is what 93 00:05:29,880 --> 00:05:33,440 Speaker 1: good for what, and energy expenditure one of the top 94 00:05:33,480 --> 00:05:36,359 Speaker 1: ones when you look at the science makes sense. Running 95 00:05:36,360 --> 00:05:39,120 Speaker 1: a hills is hard, right, You're burning more calories and 96 00:05:39,120 --> 00:05:41,520 Speaker 1: that's why I talk about it's such a perfect way 97 00:05:41,560 --> 00:05:45,360 Speaker 1: to do a high intensity interval training workout. So many 98 00:05:45,360 --> 00:05:48,840 Speaker 1: people aren't doing high intensity interval training workout every day. 99 00:05:48,920 --> 00:05:52,240 Speaker 1: I see another social media here's, you know, a twenty 100 00:05:52,279 --> 00:05:55,200 Speaker 1: minute hit workout and it's not even close. And that's okay. 101 00:05:55,279 --> 00:05:59,240 Speaker 1: It's generally they're good workouts, they're just not high intensity. 102 00:05:59,400 --> 00:06:02,000 Speaker 1: So when people are confused about how to do it, 103 00:06:02,640 --> 00:06:05,640 Speaker 1: running up a hill is a pretty easy natural way 104 00:06:05,960 --> 00:06:09,560 Speaker 1: to raise your heart rate. So that first reason research 105 00:06:09,600 --> 00:06:12,720 Speaker 1: showing that greater energy expenditure great way to burn more 106 00:06:12,800 --> 00:06:16,760 Speaker 1: calories and number two a little bit more for the 107 00:06:16,880 --> 00:06:21,200 Speaker 1: sports performance people out there, But you have to increases 108 00:06:21,240 --> 00:06:24,600 Speaker 1: your step frequency. So what does that mean? You're going 109 00:06:24,680 --> 00:06:27,800 Speaker 1: to become a better runner, a more efficient runner by 110 00:06:27,880 --> 00:06:32,120 Speaker 1: running hills? People are mistaken thinking that longer strides. How 111 00:06:32,160 --> 00:06:34,720 Speaker 1: many coaches for years is to take longer strides, no 112 00:06:35,880 --> 00:06:41,560 Speaker 1: shorter strides, higher step frequency, greater efficiency as a runner, 113 00:06:41,960 --> 00:06:44,680 Speaker 1: and hills force you to do that and to make 114 00:06:44,720 --> 00:06:48,479 Speaker 1: it more natural. So a great way to become a 115 00:06:48,560 --> 00:06:51,599 Speaker 1: more efficient runner, which means you go faster. It's easier 116 00:06:51,600 --> 00:06:54,960 Speaker 1: to go faster if that's your goal, and just one 117 00:06:55,000 --> 00:06:58,600 Speaker 1: more and there there are others, but the research shows 118 00:06:58,720 --> 00:07:02,520 Speaker 1: that there is a d increase in ground reaction forces 119 00:07:02,520 --> 00:07:05,760 Speaker 1: when you run up hills, which is counterintuitive because it's harder, 120 00:07:06,000 --> 00:07:09,479 Speaker 1: but it's harder on your heart, harder on your heart, 121 00:07:09,560 --> 00:07:15,440 Speaker 1: easier for the most part on your body, although it's 122 00:07:15,480 --> 00:07:20,120 Speaker 1: going to give you an awesome lower body strength workout, 123 00:07:20,200 --> 00:07:25,600 Speaker 1: functional strength workout. All right. So those three benefits are 124 00:07:26,640 --> 00:07:30,720 Speaker 1: three of many, but really applicable to so many of 125 00:07:30,800 --> 00:07:32,960 Speaker 1: you who are listening, who want to learn more calories, 126 00:07:33,080 --> 00:07:35,360 Speaker 1: who maybe want to improve your running. Maybe you do 127 00:07:35,440 --> 00:07:38,720 Speaker 1: five k's half marathons, whatever, you want to become more efficient. 128 00:07:38,760 --> 00:07:42,240 Speaker 1: And by the way, just becoming more efficient means your 129 00:07:42,280 --> 00:07:46,720 Speaker 1: activities of daily living are easier. Right, you are improving 130 00:07:46,760 --> 00:07:50,800 Speaker 1: your endurance and finally decrease in ground reaction forces. So 131 00:07:50,800 --> 00:07:53,280 Speaker 1: many people have knee issues, hip issues, things like that, 132 00:07:53,760 --> 00:07:57,840 Speaker 1: and that was actually that same client I referenced earlier 133 00:07:58,040 --> 00:08:00,600 Speaker 1: who had just the enormous hill leading up to her 134 00:08:00,600 --> 00:08:03,040 Speaker 1: house and so many others. She had major knee issues, 135 00:08:04,040 --> 00:08:08,920 Speaker 1: and so we used those hills to rehabilitate her and 136 00:08:09,000 --> 00:08:12,000 Speaker 1: she actually ended up running half marathon. She had I 137 00:08:12,040 --> 00:08:16,360 Speaker 1: think it was six knee surgeries pins so to think 138 00:08:16,400 --> 00:08:20,680 Speaker 1: that she ended up running half marathon's pain free. But 139 00:08:20,760 --> 00:08:25,880 Speaker 1: it took time, and we used hills a lot, and 140 00:08:26,280 --> 00:08:33,360 Speaker 1: the ground reaction force reduction was a huge component of 141 00:08:33,400 --> 00:08:37,040 Speaker 1: that training. And let me just go over benefits one 142 00:08:37,040 --> 00:08:40,520 Speaker 1: more time. So we talked about weight loss, health benefits. 143 00:08:41,640 --> 00:08:45,200 Speaker 1: You're raising your heart rate, your strengthening your heart and 144 00:08:45,240 --> 00:08:48,240 Speaker 1: you're getting all of those cardiovascular benefits that come with 145 00:08:49,040 --> 00:08:57,200 Speaker 1: cardiovascular exercise in general, and then intervals in particular, those 146 00:08:57,320 --> 00:09:00,280 Speaker 1: high intensity interval training elements. Some days you want to 147 00:09:00,280 --> 00:09:05,520 Speaker 1: do just endurance, just steady state, low intensity, steady state 148 00:09:05,600 --> 00:09:09,160 Speaker 1: lists right. Other days you want hit, you want to 149 00:09:09,200 --> 00:09:11,800 Speaker 1: mix it up, and many of you listening, you're not 150 00:09:11,840 --> 00:09:15,080 Speaker 1: gonna do burpies. You're not gonna do you know, super 151 00:09:15,160 --> 00:09:19,079 Speaker 1: high intensity. And that's why hills are so great because 152 00:09:19,080 --> 00:09:23,600 Speaker 1: you don't have to turn up a dial right or 153 00:09:23,720 --> 00:09:26,040 Speaker 1: or you know, use a screen, although I'm gonna tell 154 00:09:26,040 --> 00:09:27,079 Speaker 1: you how to do that. If you are going to 155 00:09:27,200 --> 00:09:33,719 Speaker 1: use a treadmill or even a bike, it's up to you, right, 156 00:09:33,800 --> 00:09:36,520 Speaker 1: how hard you run up that hill. And that's what 157 00:09:36,600 --> 00:09:39,040 Speaker 1: works so well. Basically, when you need to slow down, 158 00:09:39,080 --> 00:09:44,280 Speaker 1: you slow down, right. And that's just a natural benefit 159 00:09:44,720 --> 00:09:48,880 Speaker 1: of hill work for walkers again as well as runners. 160 00:09:48,880 --> 00:09:50,800 Speaker 1: If you're a walker, you're just gonna speed walk up 161 00:09:52,160 --> 00:09:54,520 Speaker 1: and then you're gonna go down slower. I'll talk about that, 162 00:09:56,160 --> 00:09:58,560 Speaker 1: and I referenced just a couple of minutes ago, the 163 00:09:58,640 --> 00:10:03,240 Speaker 1: functional lower bodies strength training, you know, for runners in 164 00:10:03,280 --> 00:10:08,360 Speaker 1: particular and just everyone else in general, it's like lunging, squatting. 165 00:10:08,520 --> 00:10:12,600 Speaker 1: Running up those hills and then going back down is 166 00:10:12,640 --> 00:10:17,400 Speaker 1: a natural form of strength training for your lower body 167 00:10:17,440 --> 00:10:18,959 Speaker 1: and your core. By the way, a little bit of 168 00:10:19,040 --> 00:10:20,600 Speaker 1: upper body and you could throw it all in there, 169 00:10:21,240 --> 00:10:24,240 Speaker 1: but lower body in particular, then your core is involved, 170 00:10:24,280 --> 00:10:26,079 Speaker 1: and your upper body you've got your arms swinging and 171 00:10:26,120 --> 00:10:28,680 Speaker 1: all those kind of things as well. But it's a 172 00:10:28,920 --> 00:10:33,400 Speaker 1: great natural way to add a type of strength training 173 00:10:33,440 --> 00:10:39,520 Speaker 1: into your cardio, and I talked about how it improves 174 00:10:39,640 --> 00:10:47,440 Speaker 1: athletic performance. You have kids, what a great way for 175 00:10:47,559 --> 00:10:50,400 Speaker 1: kids to exercise. It's natural for them, And I just 176 00:10:50,440 --> 00:10:53,200 Speaker 1: did a show on strength training for kids, and I 177 00:10:53,240 --> 00:10:56,440 Speaker 1: talked about hills. Hills are a great way if you 178 00:10:56,480 --> 00:11:00,280 Speaker 1: have young athletes. I do this with my two boys, 179 00:11:01,120 --> 00:11:03,840 Speaker 1: and I'll talk about that at the end. Make it 180 00:11:03,880 --> 00:11:12,199 Speaker 1: a family affair. So regardless of your athletic goals or sport, 181 00:11:13,520 --> 00:11:20,640 Speaker 1: Hills Kennon should be a part of your program. And finally, 182 00:11:21,320 --> 00:11:25,120 Speaker 1: and there are others, but one major benefit is it 183 00:11:25,200 --> 00:11:30,280 Speaker 1: the variation. And almost every time I use the term 184 00:11:30,360 --> 00:11:35,000 Speaker 1: variation in this context, I then qualify it by saying 185 00:11:35,440 --> 00:11:39,320 Speaker 1: physically and mentally, I don't want to go out and 186 00:11:39,400 --> 00:11:42,880 Speaker 1: run the same four or five six mile route every day. 187 00:11:43,120 --> 00:11:46,160 Speaker 1: I have friends that do that and it's shocking to me, 188 00:11:47,720 --> 00:11:52,800 Speaker 1: but it works for them. And that's why on Fitness Disrupted, 189 00:11:52,920 --> 00:11:56,679 Speaker 1: I talk about you find what works for you nutritionally, 190 00:11:57,080 --> 00:12:00,400 Speaker 1: exercise wise and all that, but for the vast majority 191 00:12:00,400 --> 00:12:05,080 Speaker 1: of people who need change mentally, and then that whole 192 00:12:05,200 --> 00:12:10,319 Speaker 1: plateau issue, you need to keep your body guessing, to 193 00:12:10,360 --> 00:12:17,480 Speaker 1: seep changing, to keep seeing changes. See him getting excited coming, 194 00:12:19,240 --> 00:12:21,640 Speaker 1: and so I get excited when I have this whole 195 00:12:22,280 --> 00:12:27,280 Speaker 1: arsenal of different workouts to pick from and go, oh, today, 196 00:12:27,280 --> 00:12:31,080 Speaker 1: I'm gonna do hills, you know, two days, you know 197 00:12:31,280 --> 00:12:34,600 Speaker 1: from then I'm going to do steady state and then 198 00:12:34,640 --> 00:12:37,760 Speaker 1: the next workout is going to be some speed intervals. 199 00:12:39,800 --> 00:12:43,600 Speaker 1: But that is one way I keep seeing results, I 200 00:12:43,679 --> 00:12:49,520 Speaker 1: stay injury free, and it's still interesting. I get excited, 201 00:12:51,080 --> 00:12:55,680 Speaker 1: all right. So, as I said earlier, you can do 202 00:12:55,760 --> 00:12:59,480 Speaker 1: these either outside or on a treadmill, And ideally, what 203 00:12:59,480 --> 00:13:02,000 Speaker 1: do you think I'm to say, do both if you 204 00:13:02,040 --> 00:13:06,920 Speaker 1: do have access to a treadmill. There are differences topic 205 00:13:06,960 --> 00:13:09,640 Speaker 1: for another day. Actually I have not even done that 206 00:13:09,679 --> 00:13:13,079 Speaker 1: one yet. I don't believe for two shows. But you know, 207 00:13:13,160 --> 00:13:17,079 Speaker 1: difference between running walking on a treadmill and outside question 208 00:13:17,120 --> 00:13:21,080 Speaker 1: that comes up all the time. But it's great to 209 00:13:21,280 --> 00:13:27,400 Speaker 1: mix those up as well. Do both do both when 210 00:13:27,400 --> 00:13:29,520 Speaker 1: it's raining outside and you have to get that walk 211 00:13:29,600 --> 00:13:33,120 Speaker 1: or run in. Sometimes you can go out in the 212 00:13:33,200 --> 00:13:37,240 Speaker 1: rain and other times you just say, okay, this is 213 00:13:37,280 --> 00:13:42,320 Speaker 1: a treadmill day, so you can do both. And I 214 00:13:42,400 --> 00:13:46,680 Speaker 1: did as I was preparing this show, throwing bikes for 215 00:13:46,760 --> 00:13:50,840 Speaker 1: you bikers you can do and should do and try 216 00:13:50,840 --> 00:13:57,240 Speaker 1: athletes already do this. He'll workouts as well, and the 217 00:13:57,360 --> 00:14:00,960 Speaker 1: same basic framework will apply that. I will give you 218 00:14:01,000 --> 00:14:03,120 Speaker 1: the three different workouts, a little different for the third 219 00:14:03,120 --> 00:14:10,719 Speaker 1: as I said, but walking, running, biking, you want to 220 00:14:10,760 --> 00:14:14,319 Speaker 1: work those hills in. And if you're on a stationary bike, 221 00:14:14,360 --> 00:14:18,360 Speaker 1: it's just resistance. If you're on a treadmill, you can 222 00:14:18,400 --> 00:14:24,120 Speaker 1: actually change the incline or decline, as I will bring up, 223 00:14:25,720 --> 00:14:30,560 Speaker 1: So you're simulating hills when you're indoors. All right, So 224 00:14:30,800 --> 00:14:34,320 Speaker 1: how do you do it? Got the reasons why? Burn 225 00:14:34,360 --> 00:14:38,960 Speaker 1: more calories, functional strength training, high intensity intervals, great for 226 00:14:39,040 --> 00:14:43,400 Speaker 1: your body, keep your body guessing, keep your mind, you know, interested, 227 00:14:44,800 --> 00:14:47,560 Speaker 1: mix it up, variation. So how do you do it? 228 00:14:48,640 --> 00:14:51,120 Speaker 1: Final break when we come back, and to give you 229 00:14:51,160 --> 00:14:55,760 Speaker 1: the three specific hill workouts you should add to your routine. 230 00:14:55,840 --> 00:15:10,720 Speaker 1: We will be right back alright, So three specific workouts 231 00:15:10,760 --> 00:15:13,400 Speaker 1: you go, Okay, Tom, tell us what to do, tell 232 00:15:13,440 --> 00:15:17,160 Speaker 1: me what to do. I'm into it. I see the value. 233 00:15:17,840 --> 00:15:20,200 Speaker 1: What do I do? So I've talked about the first 234 00:15:20,240 --> 00:15:23,920 Speaker 1: way many times, including that show. I keep referencing on 235 00:15:24,040 --> 00:15:28,400 Speaker 1: why you should do hill, so he'll repeat, he'll repeats. 236 00:15:30,160 --> 00:15:34,400 Speaker 1: This was my first kind of foray into specific hill training, 237 00:15:35,760 --> 00:15:38,760 Speaker 1: really specific, and that is what that is. When you 238 00:15:38,800 --> 00:15:42,840 Speaker 1: do a warm up, warm up maybe five, ten, fifteen minutes, 239 00:15:43,320 --> 00:15:47,560 Speaker 1: and that could be walking or running, but it's an 240 00:15:47,560 --> 00:15:51,440 Speaker 1: easy warm up minutes, maybe even a little longer depending 241 00:15:51,440 --> 00:15:53,840 Speaker 1: on how long your workout is than the middle section 242 00:15:54,040 --> 00:15:56,840 Speaker 1: or the hill repeats. So you find a hill outdoors, 243 00:15:57,080 --> 00:16:01,320 Speaker 1: or you do it on a treadmill, and you run 244 00:16:01,400 --> 00:16:03,760 Speaker 1: up hard or walk up fast if you're a walker, 245 00:16:05,240 --> 00:16:09,080 Speaker 1: and you come down easy. When we throw cycling in 246 00:16:09,120 --> 00:16:13,400 Speaker 1: as well, same concept. You go up hard, you come 247 00:16:13,400 --> 00:16:18,320 Speaker 1: down easy, So you're elevating that heart rate, you're adding 248 00:16:18,360 --> 00:16:26,640 Speaker 1: in that added intensity, and then you're recovering and I'm 249 00:16:26,640 --> 00:16:30,400 Speaker 1: gonna throw in that gray zone again. The goal here 250 00:16:31,040 --> 00:16:34,600 Speaker 1: is to go hard and go easy and stay out 251 00:16:34,600 --> 00:16:37,600 Speaker 1: of that gray zone. Now you don't have to kill yourself, 252 00:16:37,600 --> 00:16:40,840 Speaker 1: nor should you, depending on how many intervals you're doing 253 00:16:40,920 --> 00:16:44,960 Speaker 1: as well or how long the hill is. But it 254 00:16:45,120 --> 00:16:48,320 Speaker 1: should be hard. You're outside, you're just outside that comfort zone. 255 00:16:48,400 --> 00:16:51,680 Speaker 1: And that's what I was saying earlier. When you're doing 256 00:16:51,720 --> 00:16:56,280 Speaker 1: it outside, you don't have to worry about pressing a button. 257 00:16:56,680 --> 00:16:58,840 Speaker 1: You will just slow down when you need to slow down. 258 00:16:59,400 --> 00:17:02,920 Speaker 1: You will know your intensity, you will know how it feels. 259 00:17:03,800 --> 00:17:07,720 Speaker 1: So again, he'll repeats the first kind, the first way, 260 00:17:07,920 --> 00:17:12,000 Speaker 1: the first workout you should have in your tool box, 261 00:17:13,160 --> 00:17:17,679 Speaker 1: and so minute warm up twenty minutes would be if 262 00:17:17,680 --> 00:17:20,720 Speaker 1: you're doing a full hour, and that middle section about 263 00:17:20,720 --> 00:17:26,080 Speaker 1: twenty minutes of intervals up part down, easy, up, fast, 264 00:17:26,800 --> 00:17:30,960 Speaker 1: down slow. If you're a walker, so you're pushing yourself. 265 00:17:31,000 --> 00:17:34,200 Speaker 1: You're pushing the intensity on the up and you're allowing 266 00:17:34,240 --> 00:17:37,280 Speaker 1: your heart and your body to recover on the way down. 267 00:17:39,200 --> 00:17:42,720 Speaker 1: And a fun metric, a fun benefit that you will 268 00:17:42,760 --> 00:17:48,160 Speaker 1: see over time is the fitter you get, the faster 269 00:17:48,280 --> 00:17:50,880 Speaker 1: you recover. So if you're wearing a heart rate monitor, 270 00:17:52,680 --> 00:17:58,280 Speaker 1: you may be significantly recovered halfway down the hill over time. Now, 271 00:17:58,280 --> 00:18:02,720 Speaker 1: how long should that he'll be? It depends. Thirty seconds 272 00:18:03,080 --> 00:18:06,399 Speaker 1: is pretty long, sixty seconds is Try running up a 273 00:18:06,400 --> 00:18:09,919 Speaker 1: pretty steep hill for sixty seconds, anywhere from thirty to 274 00:18:10,119 --> 00:18:13,760 Speaker 1: sixty seconds. You can throw in ninety. I have a 275 00:18:13,840 --> 00:18:17,000 Speaker 1: hill near me that's pretty much the the longest one, 276 00:18:17,000 --> 00:18:20,639 Speaker 1: although I'll give you that's for the shorter workouts. So 277 00:18:20,720 --> 00:18:23,679 Speaker 1: the longer you're gonna make it more gradual, obviously, and 278 00:18:23,680 --> 00:18:26,000 Speaker 1: if you're a biker, you can you can push the 279 00:18:26,080 --> 00:18:28,679 Speaker 1: length a little bit more, but I don't want you 280 00:18:28,720 --> 00:18:31,520 Speaker 1: to get bogged down in how long. The goal is 281 00:18:31,560 --> 00:18:35,200 Speaker 1: just to do them. To go up something steep hard, 282 00:18:35,359 --> 00:18:39,959 Speaker 1: come down easy, shouldn't be too long. And the steeper 283 00:18:39,960 --> 00:18:44,400 Speaker 1: it is, the shorter the interval, your body will tell you. 284 00:18:44,400 --> 00:18:48,360 Speaker 1: Your body will tell you. So for this type of workout, 285 00:18:48,480 --> 00:18:52,440 Speaker 1: I'm generally thirty to ninety seconds on the up, and 286 00:18:52,560 --> 00:18:55,440 Speaker 1: nineties a long time. If you're going three quarter speed 287 00:18:55,520 --> 00:18:59,439 Speaker 1: or more, that's that's that's a good He'll repeat And 288 00:18:59,480 --> 00:19:02,200 Speaker 1: how many you can start with two, three or four, 289 00:19:02,920 --> 00:19:04,840 Speaker 1: and you can build up to eight to ten. I 290 00:19:04,960 --> 00:19:08,639 Speaker 1: generally stop at ten. And depending on how long that 291 00:19:08,720 --> 00:19:12,360 Speaker 1: hill is, that could be twenty minutes, five minutes, fifteen 292 00:19:12,359 --> 00:19:18,120 Speaker 1: to twenty five minutes. But if you say I'm going 293 00:19:18,160 --> 00:19:22,120 Speaker 1: to do a thirty minute workout, then you say something 294 00:19:22,160 --> 00:19:24,560 Speaker 1: to the effect of ten minute warm up, ten minutes 295 00:19:24,600 --> 00:19:27,879 Speaker 1: of hill repeats, five to ten minute cool down. All right, 296 00:19:27,920 --> 00:19:29,600 Speaker 1: you always want that warm up and that cool down 297 00:19:29,640 --> 00:19:33,239 Speaker 1: as well. You want to avoid that gray zone just 298 00:19:33,440 --> 00:19:38,439 Speaker 1: outside people, just outside. So much good stuff happens on hills, 299 00:19:38,520 --> 00:19:42,480 Speaker 1: just outside your comfort zone, and the beauty is you're 300 00:19:42,480 --> 00:19:44,840 Speaker 1: not going to be there very long. That's why it works. 301 00:19:45,240 --> 00:19:48,080 Speaker 1: That's why I talk about so often these trainers that 302 00:19:48,160 --> 00:19:50,520 Speaker 1: one says, oh, he's so tough, she's so tough because 303 00:19:50,520 --> 00:19:52,880 Speaker 1: they do intervals that are too long. Well, you can't 304 00:19:52,920 --> 00:19:55,080 Speaker 1: stay there, and so what do you do after like 305 00:19:55,160 --> 00:19:56,920 Speaker 1: the second third time, when you go, oh my gosh, 306 00:19:56,920 --> 00:20:00,600 Speaker 1: this is too long, this is too hard. You ratchet 307 00:20:00,600 --> 00:20:04,320 Speaker 1: it down and so you're never really redlining or going 308 00:20:04,359 --> 00:20:06,720 Speaker 1: close to that because you're just trying to hang on. 309 00:20:07,600 --> 00:20:11,440 Speaker 1: I love this workout. And then what's the second one? 310 00:20:11,600 --> 00:20:14,680 Speaker 1: So that's one that's your basic and again treadmill, same thing. 311 00:20:15,040 --> 00:20:19,040 Speaker 1: You're gonna increase the incline, do your thirty to sixty seconds, 312 00:20:19,080 --> 00:20:23,280 Speaker 1: bring it back down, walk easy, okay, recover, and if 313 00:20:23,320 --> 00:20:28,720 Speaker 1: you are using it indorsed, bike cycling, indoors, you're increasing 314 00:20:28,720 --> 00:20:33,159 Speaker 1: that resistance simulating a hill, same amount of time pulling 315 00:20:33,160 --> 00:20:40,639 Speaker 1: that resistance back and recovering. Phenomenal walk run bike workouts. 316 00:20:41,600 --> 00:20:44,199 Speaker 1: All right, second version, and this is the one I 317 00:20:44,240 --> 00:20:46,800 Speaker 1: was doing the other day when I thought I need 318 00:20:46,800 --> 00:20:50,640 Speaker 1: to do a podcast on this. Because I've talked about 319 00:20:50,680 --> 00:20:53,120 Speaker 1: the first type of workout many times, I haven't talked 320 00:20:53,160 --> 00:20:56,600 Speaker 1: about this one. So this is a variation. You go, Okay, 321 00:20:56,760 --> 00:20:59,000 Speaker 1: not everyone wants to do that same hill that same 322 00:20:59,040 --> 00:21:01,879 Speaker 1: way over and over, even if you're adding repeats in. 323 00:21:02,520 --> 00:21:07,640 Speaker 1: You want variation. So some days I will do that 324 00:21:07,760 --> 00:21:13,240 Speaker 1: first version and then other times this one. And generally speaking, 325 00:21:13,240 --> 00:21:15,480 Speaker 1: by the way, I will do hills once a week, 326 00:21:16,560 --> 00:21:19,720 Speaker 1: and in a four week block, I will do that 327 00:21:19,840 --> 00:21:23,119 Speaker 1: first hill repeat type of workout. The second week I'm 328 00:21:23,119 --> 00:21:25,760 Speaker 1: going to do the one I tell you now, and 329 00:21:25,800 --> 00:21:27,760 Speaker 1: then the third week i'm gonna do that third version. 330 00:21:28,280 --> 00:21:31,239 Speaker 1: So once a week and varying as well, totally up 331 00:21:31,280 --> 00:21:35,480 Speaker 1: to you different ways for different reasons, but hey, you 332 00:21:35,520 --> 00:21:37,399 Speaker 1: want to do them, and then be you want to 333 00:21:37,400 --> 00:21:40,520 Speaker 1: add the variation in. All right, So this second hill 334 00:21:40,560 --> 00:21:43,560 Speaker 1: workout is just a hilly course. So this is where 335 00:21:43,920 --> 00:21:46,399 Speaker 1: I have three great hills that are pretty close to 336 00:21:46,400 --> 00:21:49,919 Speaker 1: each other near where I live, and the workout is 337 00:21:50,119 --> 00:21:52,760 Speaker 1: very straightforward. I still do that warm up pretty much 338 00:21:52,800 --> 00:21:56,720 Speaker 1: the same one I will do for the He'll repeat workout. 339 00:21:57,480 --> 00:22:00,639 Speaker 1: And then my first hill is the one I do 340 00:22:00,720 --> 00:22:02,520 Speaker 1: the hill repeats with, but I only run up at 341 00:22:02,520 --> 00:22:04,840 Speaker 1: once and then I run to the next hill, takes 342 00:22:04,880 --> 00:22:08,800 Speaker 1: about quarter mile, and then I run up that second hill. 343 00:22:09,960 --> 00:22:12,879 Speaker 1: And then there's a third hill about a quarter of 344 00:22:12,880 --> 00:22:16,440 Speaker 1: a mile from that, and I run up that one. 345 00:22:17,160 --> 00:22:19,960 Speaker 1: And then what I do is I run about a 346 00:22:20,040 --> 00:22:23,199 Speaker 1: half mile a mile away from that third hill. Then 347 00:22:23,200 --> 00:22:25,359 Speaker 1: I turn around, I come back and I do it 348 00:22:25,440 --> 00:22:31,360 Speaker 1: again backwards. Now, so six hill repeats three hills with 349 00:22:31,440 --> 00:22:35,879 Speaker 1: some running recovery in between. So there is a difference, 350 00:22:35,960 --> 00:22:40,720 Speaker 1: right First of all, mentally nice, I get to keep moving. 351 00:22:40,720 --> 00:22:42,120 Speaker 1: I don't have to go up and down some days, 352 00:22:42,119 --> 00:22:43,600 Speaker 1: though it's kind of fun to go up and down 353 00:22:43,640 --> 00:22:45,880 Speaker 1: the same spot. Other days I want to go out 354 00:22:46,440 --> 00:22:51,399 Speaker 1: and run three hills twice through, and then when I 355 00:22:51,440 --> 00:22:55,040 Speaker 1: want to make it even longer and I'm building up 356 00:22:55,040 --> 00:22:57,920 Speaker 1: my endurance, I will do it three times. So three 357 00:22:58,000 --> 00:23:02,480 Speaker 1: by those three hills, that's a good hour. And the 358 00:23:02,520 --> 00:23:05,280 Speaker 1: difference to is now you don't run up those hills 359 00:23:05,359 --> 00:23:08,640 Speaker 1: quite as hard. You're still running up hard, and then 360 00:23:08,640 --> 00:23:12,280 Speaker 1: you're not walking down, you're jogging down slowly. So you 361 00:23:12,320 --> 00:23:14,760 Speaker 1: think of this almost as if you're in a race. 362 00:23:14,840 --> 00:23:18,280 Speaker 1: You're not really running that fast, but you're not going 363 00:23:18,400 --> 00:23:21,600 Speaker 1: up quite as hard and you're not coming down quite 364 00:23:21,600 --> 00:23:25,359 Speaker 1: as easily, but you're still getting those benefits. You're still 365 00:23:25,480 --> 00:23:29,520 Speaker 1: raising your heart rate, and when you think about it, 366 00:23:29,840 --> 00:23:32,680 Speaker 1: you're never quite recovering as much because you're not walking down, 367 00:23:32,680 --> 00:23:35,800 Speaker 1: but you're jogging down easy, and then you're recovering on 368 00:23:35,880 --> 00:23:42,320 Speaker 1: the flats. So just a great variation. First one I 369 00:23:42,359 --> 00:23:44,960 Speaker 1: refer to as hill repeats, and the second one is 370 00:23:45,040 --> 00:23:50,320 Speaker 1: hilly course. You plot out a hilly course, and if 371 00:23:50,359 --> 00:23:53,600 Speaker 1: you're on the treadmill, you make that hilly course yourself. 372 00:23:54,440 --> 00:23:56,840 Speaker 1: And that's an important caveat. I want you to decide 373 00:23:56,840 --> 00:23:59,400 Speaker 1: ahead of time, if you are using a treadmill, exactly 374 00:23:59,440 --> 00:24:03,000 Speaker 1: what you're gonna do. If you're using the he'll repeat framework, 375 00:24:03,040 --> 00:24:05,639 Speaker 1: you go, okay, undue a mile and a half warm up. 376 00:24:06,080 --> 00:24:10,200 Speaker 1: I'm gonna do six by sixty second hills, gonna walk 377 00:24:10,280 --> 00:24:13,199 Speaker 1: for sixty seconds or ninety seconds to recover, and I'm 378 00:24:13,240 --> 00:24:15,920 Speaker 1: gonna do a one mile cool down. If you're doing 379 00:24:15,920 --> 00:24:18,359 Speaker 1: a hilly course, maybe you say, I'm gonna do a 380 00:24:18,440 --> 00:24:21,480 Speaker 1: thirty second hill, a sixty second hill, and a ninety 381 00:24:21,480 --> 00:24:24,480 Speaker 1: second hill, and I'm gonna do that two times through 382 00:24:24,560 --> 00:24:30,760 Speaker 1: for six total. He'll repeat, And so different is better. 383 00:24:31,040 --> 00:24:37,040 Speaker 1: Different will give you different benefits while still conferring the 384 00:24:37,480 --> 00:24:43,560 Speaker 1: added calorie burn, the added step frequency, the lower ground 385 00:24:43,640 --> 00:24:51,480 Speaker 1: reaction force, and different cardiovascular demands. End you won't get 386 00:24:51,480 --> 00:24:54,200 Speaker 1: burnt out by doing the same thing over and over again. 387 00:24:54,240 --> 00:24:58,639 Speaker 1: Mentally all right, and then finally, third way, I love 388 00:24:58,760 --> 00:25:02,040 Speaker 1: this third one. This is advanced. This I used and 389 00:25:02,440 --> 00:25:05,959 Speaker 1: still used, but used specifically for people doing the Boston Marathon. 390 00:25:06,080 --> 00:25:12,560 Speaker 1: What is this? Downhill focus? Downhill focus? So Boston Marathon 391 00:25:12,680 --> 00:25:17,520 Speaker 1: is difficult primarily because the first fourteen miles or so 392 00:25:17,880 --> 00:25:21,440 Speaker 1: are a slight downhill. And what does that mean? Quite 393 00:25:21,480 --> 00:25:25,679 Speaker 1: often you will experience depends on the fitness level and 394 00:25:25,720 --> 00:25:28,080 Speaker 1: what you're doing. But the downhill, right you go up 395 00:25:28,080 --> 00:25:30,400 Speaker 1: the hill, it's it's hard. You walk up a hill, 396 00:25:30,440 --> 00:25:34,040 Speaker 1: you're hiking, it's the down that's challenging right in in 397 00:25:34,080 --> 00:25:38,880 Speaker 1: so many different ways, and one specific way is that 398 00:25:38,920 --> 00:25:41,480 Speaker 1: when you go downhill when you run downhill, when you 399 00:25:41,520 --> 00:25:45,760 Speaker 1: walk run, it's e centric contractions. What does that mean? 400 00:25:46,440 --> 00:25:49,280 Speaker 1: And et center contraction. It's the lowering phase. You know, 401 00:25:49,320 --> 00:25:51,720 Speaker 1: if you're doing a bicep curl or a push up, 402 00:25:51,840 --> 00:25:56,200 Speaker 1: it's the down and when you're running, it occurs when 403 00:25:56,240 --> 00:25:59,520 Speaker 1: you're going downhill, when your muscle is lengthening as it 404 00:25:59,600 --> 00:26:04,960 Speaker 1: control racks. So the concentric contraction, the muscle shortens as 405 00:26:04,960 --> 00:26:09,840 Speaker 1: it contracts eccentric it's lengthening, and that's where the muscle 406 00:26:09,920 --> 00:26:14,320 Speaker 1: damage generally comes. The good muscle damage, the you know, 407 00:26:14,600 --> 00:26:18,439 Speaker 1: tears in your muscle tissue that repair over time, and 408 00:26:18,520 --> 00:26:21,360 Speaker 1: that's the delayed onset muscle sore Nous did a podcast 409 00:26:21,359 --> 00:26:24,399 Speaker 1: about that, that real bad soreness you feel after a 410 00:26:24,480 --> 00:26:29,679 Speaker 1: new workout or workout like hills. Huge part of that 411 00:26:29,720 --> 00:26:33,679 Speaker 1: sore nous is from the east centric contraction. The muscle 412 00:26:34,000 --> 00:26:36,639 Speaker 1: lengthens as it contracts, and when you're running it's your 413 00:26:36,680 --> 00:26:41,640 Speaker 1: quadraceteps and your calf muscles. They're contracting eccentrically to help 414 00:26:41,720 --> 00:26:45,520 Speaker 1: catch your body weight. Okay, every time your foot strikes 415 00:26:45,600 --> 00:26:50,880 Speaker 1: the ground before that concentric contraction kicks in to push 416 00:26:50,960 --> 00:26:55,960 Speaker 1: you forward. And just one final little exercise science point 417 00:26:56,040 --> 00:27:01,800 Speaker 1: on that is that e centric contractions, it's just more 418 00:27:01,880 --> 00:27:05,679 Speaker 1: muscle damage. There's a little less energy because there are 419 00:27:05,920 --> 00:27:10,399 Speaker 1: fewer muscle fibers generally speaking, given the amount of force. 420 00:27:11,520 --> 00:27:14,719 Speaker 1: But you're gonna be sore in a different way. And 421 00:27:14,800 --> 00:27:18,000 Speaker 1: so a third advanced type of workout. I have a 422 00:27:18,080 --> 00:27:20,959 Speaker 1: one mile hill gradual next to my home as well, 423 00:27:21,080 --> 00:27:23,159 Speaker 1: not part of those three that I use. This is 424 00:27:23,200 --> 00:27:26,560 Speaker 1: a fourth one, and it's a gradual one mile hill. 425 00:27:27,680 --> 00:27:31,000 Speaker 1: And so for that woman specifically who was training for 426 00:27:31,040 --> 00:27:33,160 Speaker 1: the Boston Marathon many years ago. She was a high 427 00:27:33,280 --> 00:27:36,920 Speaker 1: level athlete, a mom, a great runner, and she had, 428 00:27:37,440 --> 00:27:40,760 Speaker 1: you know, lofty goals for the marathon, and so I 429 00:27:40,800 --> 00:27:42,919 Speaker 1: had her do a one to two mile warm up. 430 00:27:43,000 --> 00:27:45,480 Speaker 1: This is a longer run obviously. Then she would go 431 00:27:45,480 --> 00:27:49,280 Speaker 1: to that hill. She would run up easy, and then 432 00:27:49,280 --> 00:27:52,200 Speaker 1: she would go down a little bit fast, a little 433 00:27:52,200 --> 00:27:57,000 Speaker 1: bit faster than if she were doing um hilly course, 434 00:27:58,560 --> 00:28:01,239 Speaker 1: so pretty fast almost space but not quite so if 435 00:28:01,280 --> 00:28:03,359 Speaker 1: she were doing like a five k or ten k race, 436 00:28:04,320 --> 00:28:06,720 Speaker 1: you can go down pretty fast, right, but what does 437 00:28:06,720 --> 00:28:10,960 Speaker 1: that do? That really challenges your quadraceps. And so the 438 00:28:11,000 --> 00:28:15,119 Speaker 1: focus was downhill. So that's your third and final advanced 439 00:28:15,760 --> 00:28:22,920 Speaker 1: hill work out. But you can do that walking, running, biking. 440 00:28:23,000 --> 00:28:26,200 Speaker 1: Now that's why I said a little different. Now you're descending, right, 441 00:28:26,840 --> 00:28:29,200 Speaker 1: I'm not worried about the east centric contractions and things 442 00:28:29,200 --> 00:28:31,520 Speaker 1: like that, but that's a part of cycling to you 443 00:28:31,520 --> 00:28:33,879 Speaker 1: get used to the downhills as well, so there there's 444 00:28:34,080 --> 00:28:37,080 Speaker 1: a reason to do that. But it's different. And again 445 00:28:37,119 --> 00:28:44,000 Speaker 1: this is super advanced, but another possible addition to your 446 00:28:44,160 --> 00:28:49,160 Speaker 1: exercise arsenal. You may walk up easy and then speed 447 00:28:49,200 --> 00:28:51,760 Speaker 1: walk down, but you have to keep it natural. That's 448 00:28:51,760 --> 00:28:54,560 Speaker 1: where it gets tricky, you know. I love doing the 449 00:28:54,920 --> 00:28:57,960 Speaker 1: five k ten k races because I love descending. I 450 00:28:58,080 --> 00:29:00,960 Speaker 1: run down like I'm a five year old. Most people 451 00:29:01,000 --> 00:29:04,040 Speaker 1: are throwing the brakes on and you have to have 452 00:29:04,080 --> 00:29:08,160 Speaker 1: a certain level of strength to go down fast. But 453 00:29:08,280 --> 00:29:14,240 Speaker 1: now we're just adding in a totally different effect by 454 00:29:14,280 --> 00:29:19,320 Speaker 1: focusing on speed and the down rather than going up hard. 455 00:29:19,920 --> 00:29:23,800 Speaker 1: Can we come down harder than we normally would and 456 00:29:23,840 --> 00:29:27,320 Speaker 1: then use the up as the recovery. I love the 457 00:29:27,360 --> 00:29:32,080 Speaker 1: Boston Marathon because people go out way too fast. Advanced 458 00:29:32,120 --> 00:29:35,880 Speaker 1: runners still go out way too fast, and it's subtle 459 00:29:36,560 --> 00:29:39,800 Speaker 1: that first fourteen miles down hill. You go, oh, I'm 460 00:29:39,880 --> 00:29:42,800 Speaker 1: I'm in great shape. My training was awesome. I'm way 461 00:29:42,800 --> 00:29:46,560 Speaker 1: ahead of where it should be. Probably not probably not 462 00:29:46,680 --> 00:29:49,400 Speaker 1: anyone who's run Boston, not when we're talking about and 463 00:29:49,440 --> 00:29:52,360 Speaker 1: it is a hard lesson to learn the first time 464 00:29:52,400 --> 00:29:55,760 Speaker 1: when you get to heartbreak hill heartbreak hills, depending on 465 00:29:56,160 --> 00:30:00,400 Speaker 1: which ones you consider the hills. And it's painful if 466 00:30:00,400 --> 00:30:02,720 Speaker 1: you went too fast because of that reason. So there's 467 00:30:03,120 --> 00:30:06,320 Speaker 1: you can take that kind of negative and in my 468 00:30:06,600 --> 00:30:10,640 Speaker 1: pollyanna ish exercise science way, you go, okay, how do 469 00:30:10,680 --> 00:30:13,160 Speaker 1: I make that work for me? Will you put it 470 00:30:13,200 --> 00:30:16,040 Speaker 1: in as part of your training and for you walkers 471 00:30:16,040 --> 00:30:20,160 Speaker 1: out there. I love giving these workouts two walkers, you know, 472 00:30:20,720 --> 00:30:24,440 Speaker 1: just mixing it up, mixing it up. You have your 473 00:30:24,480 --> 00:30:26,560 Speaker 1: flat days, you have your hill days, you have your 474 00:30:26,840 --> 00:30:29,120 Speaker 1: he'll repeat days, you have your hilly course days, and 475 00:30:29,160 --> 00:30:33,240 Speaker 1: finally you have your downhill days where you keep it natural, 476 00:30:33,320 --> 00:30:36,360 Speaker 1: go down faster than you normally would, and do that 477 00:30:36,960 --> 00:30:40,880 Speaker 1: the same way you would he'll repeat as far as structure, 478 00:30:42,080 --> 00:30:46,320 Speaker 1: but flip the intensity easier on the up, a little faster, 479 00:30:46,920 --> 00:30:49,440 Speaker 1: a little harder on the down. There you have it. 480 00:30:51,120 --> 00:30:56,800 Speaker 1: Use these right away and if you walk, run, and cycle. 481 00:30:58,400 --> 00:31:04,520 Speaker 1: Now you've got awesome variations. There is no one way. 482 00:31:05,960 --> 00:31:07,680 Speaker 1: The one way is to do all of the ways 483 00:31:08,800 --> 00:31:13,320 Speaker 1: and to do excessive moderation. Do a little bit of 484 00:31:13,440 --> 00:31:15,400 Speaker 1: everything a lot. Don't do a lot of any one 485 00:31:15,400 --> 00:31:20,880 Speaker 1: thing a little bit. I love hills, and hills are 486 00:31:21,400 --> 00:31:25,480 Speaker 1: one of the reasons I am injury free. And when 487 00:31:25,520 --> 00:31:28,600 Speaker 1: I'm trying to run fast and psychle fast, bike fast, 488 00:31:29,440 --> 00:31:34,320 Speaker 1: they are part of that training and reason why I 489 00:31:34,360 --> 00:31:40,120 Speaker 1: can go fast. Now you've got three specific workouts to 490 00:31:40,160 --> 00:31:42,320 Speaker 1: throw in there. And again, if you have not listened 491 00:31:42,320 --> 00:31:45,800 Speaker 1: to the podcast on why Hills, listen to that as well. 492 00:31:45,880 --> 00:31:49,760 Speaker 1: All right, thank you so much for listening. I love 493 00:31:50,360 --> 00:31:54,520 Speaker 1: what I do. My goal is to have you live 494 00:31:54,600 --> 00:31:58,400 Speaker 1: your best life, not waste time, not waste money. Give 495 00:31:58,440 --> 00:32:01,520 Speaker 1: you the science and give what you can do. Give 496 00:32:01,560 --> 00:32:03,520 Speaker 1: you all the options based on the science, so you 497 00:32:03,560 --> 00:32:06,040 Speaker 1: can pick and choose what makes sense for you and 498 00:32:06,120 --> 00:32:10,200 Speaker 1: your wife and your wife because we all control three things, 499 00:32:10,560 --> 00:32:12,520 Speaker 1: how much we move, what we put into our mouths, 500 00:32:12,560 --> 00:32:17,440 Speaker 1: and our attitudes, and that everyone is awesome. Tom h 501 00:32:17,440 --> 00:32:19,440 Speaker 1: Fit is my Instagram and Twitter Tom h Fit if 502 00:32:19,440 --> 00:32:21,800 Speaker 1: you want to reach out, questions, comments, I'd love to 503 00:32:21,840 --> 00:32:24,280 Speaker 1: hear from you. Fitness disrupted dot com. You can reach 504 00:32:24,320 --> 00:32:26,920 Speaker 1: out to me through the website as well. My newest book, 505 00:32:26,960 --> 00:32:29,280 Speaker 1: The Micro Workout Plan, is out there if you're interested. 506 00:32:30,000 --> 00:32:33,680 Speaker 1: And again, thank you for listening. Thank you. I am 507 00:32:33,720 --> 00:32:40,960 Speaker 1: Tom Holland. This is Fitness Disrupted, Believe in yourself. Fitness 508 00:32:41,000 --> 00:32:44,400 Speaker 1: Disrupted is a production of I Heart Radio. For more 509 00:32:44,440 --> 00:32:47,680 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 510 00:32:47,880 --> 00:32:51,360 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.