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Vernon M Turner
- Running Hills: Playing football required me to have explosiveness, power, speed, endurance and toughness. Almost 90% of my workouts were resistance regiments. I began by running up hills. which was one of the best training regimens I did because it developed all of the tangibles I noted above. Find a single hill that's a minimum of 50 yards in length; the ideal length should be 100 yards. Circumstances may prevent the ideal yardage so with any and every regimen, you must be prepared to improvise. Improvising will prevent ‘excuses’ for not doing workouts. Prior to working out, you should warm-up and stretch out your muscles. It is important to get your heart rate up before you do any workout. Beginners should always start off with less than half speed. Start off by running a couple of hills at less than half speed, maintain good running form at all times. Your arms should swing from front to back, never from side to side; you want to keep your body as aerodynamic as possible. You must maintain good ‘head’ posture; try to prevent the ‘bobble-head’ motion, this will make it extremely difficult to keep a steady breathing rhythm resulting in early fatigue. For maximum end-results, train your body to run on the ‘balls’ of your feet. This style of running will strengthen the Achilles tendon, while strengthening and developing the calf muscles. This style of running will also develop muscle endurance. You must have a way to measure your development, so you should always do everything under the eye of a stopwatch; even go as far as timing your warm-ups. After you’ve warmed up with a couple of steady-paces hill runs; start increasing your speed, but not exceeding past 75% of your top-speed. Always start off with an amount of hills that are attainable to complete. So the number of hill runs will vary depending on the individual.
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