There are additional advantages as well. Research has suggested that taking just one glass of beet juice per day can assist in combating elevated blood pressure, which the American Heart Association estimates affects one in three Americans. A Hungarian physician discovered in the 1950’s that when cancer patients consumed a quart of beet juice each day, their tumors began to decompose and even disappear. The biochemical basis may well lie in the rich quantities of glutathione precursors contained in beet juice: glutathione is known to fight carcinogenic toxins, effectively transferring them from the cells to the colon; from whence they can be safely expelled.

Glutathione, however, cannot be orally ingested – the body has to synthesize it from amino acid ‘building blocks’ found in the diet, and beets are an especially rich source of same, significantly enhancing glutathione production as a result. If an individual’s glutathione levels are depleted, dangerous carcinogenic toxins remain inside the body where they attack cellular DNA and inaugurate cancerous changes. Beet juice can substantially protect against this eventuality.

Beets have also been shown to play a major role in reducing blood cholesterol levels. Studies have shown that animals with artificially induced high cholesterol levels experienced a 30% drop in overall cholesterol and a 40% drop in harmful triglycerides when they were fed beet fiber. The animals’ ‘good’, high-density lipoprotein (HDL) cholesterol also increased significantly when they consumed beet fiber.  In other words, the beets substantially reduced a major risk factor for cardiovascular disease while also helping to maintain healthy levels of HDL.
To return to the point made earlier about the beneficial effects of beet juice on the colon, one of its chief benefits is to increase the number of crucial cancer destroying (CD) cells in this region of the gut, in particular, a variety known as CD8. Since colon cancer is the third most common form of cancer in the US (and causes a third of all cancer related deaths), the daily consumption of beet juice could well protect a huge number of Americans from a terrible illness.

The immediate drawback for those not used to beet juice is the taste, although it can be made more palatable by mixing it with apple juice or carrot juice. It does, however, appear to be an extraordinarily healthy food and science, it would seem, has merely scratched the surface regarding the possible benefits. Without a doubt, it would appear that this is one product well worth including in one’s daily diet.

Embarking upon a serious strategy to improve personal health and fitness requires more than good intentions. Dietary changes may well be necessary, especially if a rigorous new exercise regime is implemented. In addition to switching from low fiber, high-fat foods to low-fat, high fiber and low sugar diets, performance can undoubtedly be enhanced by the judicious consumption of high quality supplements. While these should never be considered as dietary substitutes – they are all intended merely to supplement healthy diets – benefits obtained from probiotics, antioxidants such as green tea and vitamin C, multivitamin supplements and, for those whose exercise regime is especially demanding, protein powder and meal replacement powder can yield significant benefits.

Dietary considerations aside, though, a critical element in any endeavor to achieve optimum health and fitness is exercise. And the sheer determination and willpower required to sustain a new exercise regime ought not to be underestimated. Sadly, many fail to progress beyond the ‘good intentions’ phase: a few visits to the gym, followed by the resumption of previous lifestyle patterns. Established patterns are notoriously difficult to permanently change, and one way of maximizing the chance of success is to consider instruction from a personal trainer.

Motivation, Planning and Safety: The Many Roles of the Personal Trainer

A personal trainer can substantially improve the efficiency of time spent at the gym, helping to motivate as well as devising exercise strategies which are goal oriented and tailored to individual needs and abilities. This is a crucial consideration which is often neglected: individuals with old injuries or medical conditions such as arthritis or heart disease need to exercise wisely to avoid further damage. Personal trainers offer carefully designed fitness plans to address these specific issues, ensuring that exercise produces health and vigor, not harm and crisis. They will liaise with physicians and other health care professionals to ensure that individualized exercise programs truly enhance health rather than jeopardize it.  Again, while a good intention is an important starting point, it is not in itself sufficient to achieving the long-term goal of optimal fitness. Planning and the careful identification of intermediate goals are absolutely essential to achieving the final result, and personal trainers are expertly trained to formulate and help implement these plans.

Highly trained in sports science, they keep themselves informed of all the latest developments in knowledge and technique by reading the latest journals, attending frequent courses and maintaining their membership in leading industry bodies. Trained in physiology, kinesiology, athletic training or health promotion, personal trainers are amply qualified to ‘do what they do.’ A reputable personal trainer will also have first aid and CPR training and will hold certification from respectable organizations such as ACE, ACSM, YMCA, IDEA, or NSCA.

Even for individuals who are in reasonably good physical shape, personal trainers can be of considerable assistance. Exercise can become routine and uninspiring if the same strategies are adopted interminably; a personal trainer can devise new exercise regimes, rekindling flagging interest and motivation. These variations to an exercise regime are essential to achieving the most favorable results, as they challenge the muscles in new ways. Sticking to the same pattern for too long results in a degree of muscle accommodation – they become acclimated to the program and cease improving.

Preventing Injury and Encouraging Weight Loss

Moreover, a personal trainer keeps a close eye on the exerciser’s form, providing objective information regarding strengths and weaknesses to assist individuals to understand when it is safe to push the limit further as well as when it is time to stop and rest. Exercising safely is the key to further progress, and a personal trainer can provide essential feedback as to when and where to speed up or slow down, push harder or ease up. They help to ensure that muscles are exercised in a balanced way to avoid injury, and by teaching exercisers correct form during workouts, they powerfully enhance the efficiency of the workout and carefully prevent harm.

Individuals who desire to lose weight are especially likely to benefit from the input of a skilled personal trainer, who will not only provide the most advantageous exercise plan for the specific individual but help to sustain motivation and confidence. Losing weight requires determination and effort and exercise significantly assist. Many overweight individuals are reluctant to visit gyms, feeling too painfully self-conscious. A personal trainer can help overcome obstacles, offering support and encouragement and providing strategies designed to achieve the best results – all of which can be tremendously rewarding for those who have struggled unsuccessfully to lose weight in the past.

Becoming Independent

Eventually, most exercisers desire to sustain their own motivation and there are of course dangers that one can become overly dependent upon a good personal trainer. Essentially, however, once an effective plan has been devised and techniques and form have been mastered, exercisers are in a position to take over their own workout plan. Personal trainers expect this, and are always available to be called upon subsequently should the exercise regime begin reaching the plateau stage, where innovation and variation are required.

The Value of a Personal Trainer

Whether the individual concerned is a novice to exercise or an experienced athlete, the services of a personal trainer can greatly enhance the efficacy of time spent exercising. Far too many individuals purchase annual gym memberships only to find themselves dragged back into the established routines of their lives after a few initial visits. Effective exercise must be sustained, and viewed as an integral part of a new long-term healthy lifestyle. Building a new lifestyle while the old one is still exerting its ‘drag’ can be an extraordinarily difficult transition to effect; the skills of a personal trainer can convert good intentions into a new reality.

As it frequently occurs with irritable bowel syndrome (IBS), the speculation is that both conditions may share the same underlying cause, although precisely what that is remains uncertain. Theories abound, including stiff stomach, delayed stomach emptying, stomach hypersensitivity and acid secretion, but none have become established as the causal sine qua non.

Physicians are left with attempting to treat symptoms rather than causes and some centers, such as the Mayo Clinic, believe that lifestyle changes and behavioral therapy can contribute to symptom relief. One significant study compared the effects of different interventions on 126 dyspepsia sufferers, who were randomized into four groups (1). One received a placebo, one standard medical treatment only, one supportive therapy and the last, hypnotherapy. Symptoms were measured before and after the sixteen week treatment period, as well as 56 weeks later for follow-up.
More patients in the hypnotherapy group reported improvements after sixteen weeks than any of the other groups. But the long term improvements were especially impressive: 73% of participants in the hypnotherapy group reported significant improvements in their symptoms at the 56 week follow-up assessment, compared to 43% in the medical treatment group and 34% in the supportive therapy group.
This method has also been shown to be beneficial to patients suffering from irritable bowel syndrome and several studies have reported positive outcomes for the use of hypnosis in other conditions such as upper digestive dysfunction and dyspepsia. It appears to work by encouraging the sufferer to focus attention upon healing the sore areas, and it produces observable results: one of the possible causes, or at least aggravators, of dyspepsia is slow emptying of the stomach, a phenomena which can generate considerable discomfort. Patients receiving hypnosis showed that the stomachs were emptying faster and they experienced appreciably less discomfort as a result.

So long as causation remains a mystery, hypnosis would appear to be a most effective – and exceptionally safe – means of symptom amelioration

Getting Started

Triathlons involve three separate events:  running, swimming, and cycling.  There are three different types of triathlon, each with different distances for the three events. Sprint distance triathlons are shorter and well-suited for beginners. Olympic distance races are the most common triathlon type and are popular with elite-level athletes. Ironman triathlons are the ultimate physical test and are not recommended for novice athletes.

Once an individual has chosen the appropriate type of triathlon, it is important to equip for the race properly.  Triathletes must supply their own gear:  running shoes, swimsuit and goggles, helmet and a bicycle.  The basics will do for most sprint distance triathlons; Olympic distances may require more high-end equipment.  A reputable sporting goods store will be able to help equip most novice triathletes sufficiently.  Another important consideration when gearing up for one’s first triathlon is the course.  Will the swim take place in the ocean, where salt water and waves will be a factor?  Is the cycling route hilly or full of sharp curves?  It is wise to select a triathlon to participate in first and then plan equipment purchases and training accordingly.

Motivation is a key element in successful triathlon training.  Every triathlete needs something to sustain the long hours of training and to help push through the final miles on race day.  Whatever the reason for embarking on this journey, hold on to that inspiration and accomplishment is sure to follow. Setting and reaching goals is also crucial.  Goals should be substantial enough to encourage perseverance – those who enter a triathlon simply as a way to lose weight may find that they quickly burn out and never make it to race day.  Putting forth smaller goals along the way, such as improving on a training best time or making it through a run without stopping, will also generate confidence that will carry over to the actual race.

Training Tips

Specific triathlon training tips can be found all over the internet and in running publications. The following are some very basic considerations to keep in mind as one begins a training regimen.

*Train specific.  Each triathlon distance requires a different level of training.  Swimming miles and miles in preparation for a sprint race will only increase risk of injury and the chance that one will become disenchanted with training.  Figure out exactly what needs to be done to get the body in shape for the desired event.

*Progress for success.  Even the most inexperienced athlete can train effectively for a triathlon.  The secret is to vary intensity and challenge the body frequently.  This will help overcome plateaus and will ensure that one’s system is growing stronger and more durable with each workout.

*Reign in training.  There is always the risk that new triathletes, inspired and full of excitement, will over train.  This causes undue stress on the body, increases fatigue, and makes injuries and setbacks more likely.  Rest is an essential part of training, and taking a day off each week will not unravel all the progress made to that point.

*Conquer boredom.  Unlike other endurance sports, the very nature of the triathlon makes it far less likely that tedium will set in to sabotage training.  However, it is still important to alternate programs – do not try to run, swim, and bike every single session – and create some variety in workouts to prevent boredom.

The possibilities are endless.

Transitioning Effectively

Many inexperienced triathletes fail to prepare for the most unique aspect of triathlon racing:  the transition.  Going from the water to the road to a bicycle can be taxing, can cost precious minutes of lost time, and requires a certain amount of practice and planning in order to work out logistics.  Do not overlook this important part of triathlon training. As training progresses, try a few transitions if possible.  Ignore speed or seamlessness; simply try to get the feel of what it might be like to put on dry socks and running shoes over wet feet or to hop off a bicycle while still in motion.  Practice putting on and taking off special equipment like a wetsuit, goggles, or a helmet. Even a few minutes each week dedicated to practicing smooth transitions can make a significant difference on race day.

Proper Nutrition and Hydration

There is no better way to derail training than to inadequately fuel the body.  Proper nutrition and hydration are absolutely essential not only to sustaining long sessions in training, but also to getting one through to the finish on race day without serious injury. Prior to training, consume a small meal full of balanced nutrition at least an hour before the workout.  Aim to incorporate lean protein, complex carbohydrates, and fats.  Drink plenty of water, as well.  As race day approaches, boost daily intake of complex carbohydrates; these are stored in the body and released more slowly than simple sugars, thus providing sustained energy.  Many athletes also practice carbohydrate loading in the few days leading up to a triathlon.  During this practice, the majority of an individual’s daily caloric intake comes from complex carbohydrates like pasta, rice, beans, and whole grains.

Some consideration should also be given to race day nutrition.  Sprint triathlons rarely require more than water or a sports beverage, but longer triathlons may warrant some sort of meal replacement product like an energy bar or gel.  This is a highly personal choice, but still important nonetheless.  Some energy gels or food and drink combinations can upset the digestive system; this is definitely not a situation one wishes to find him or herself in during the middle of a five mile run.  Test out various combinations until the most desirable result is achieved.  The goal should be to replace lost calories and replenish electrolytes, giving a feeling of renewed energy.

Following a training session, adequate re-fueling is crucial to repair muscles and ease the body into recovery.  Eat another small meal approximately 30 minutes after a workout, as this is the optimum time to replenish glycogen energy stores in the body.  A high protein snack immediately following a session may also help prevent muscle breakdown.  Measure weight before and after training and consume 24 ounces of fluid for every pound lost during exercise.  This simple formula will guarantee the body is adequately rehydrated and ready for the next day’s training.

Recovery

It can be tempting to train hard every single day in preparation for a major athletic contest like a triathlon.  In fact, resting or taking a day off may seem counterproductive.  However, the recovery phase is every bit as important as training.  Without sufficient time to rest, the muscles become overworked and more prone to injury. When muscles perform work they tear microscopically.  As these tears heal following exercise, the muscles are rebuilt stronger and more developed.  If muscles are not given a chance to heal then tearing becomes more pronounced and very little improvement in strength is achieved.

A sensible training regimen must include scheduled rest and recovery days.  On these days, no physical activity should be performed.  Some longer training programs may even incorporate entire rest weeks, where intensity is dramatically lowered and only moderate physical activity is allowed.  During rest periods, commit to doing something to nurture the body that has been working so hard throughout the week.  Get a massage, sit in a Jacuzzi tub, take a nap, or indulge in some other light activity that encourages relaxation.  Consider rest days a reward for a job well done and a chance to recharge for the next bout of training.

Finishing a triathlon is an empowering, exciting achievement.  Taking the time to prepare fully, to train properly, to fuel the body adequately, and to rest regularly will ensure a successful outcome.

As the team of researchers led by Dr. Rami Burstein noted, even some blind individuals suffer from migraine, an observation that led them to speculate about how signals from the retina travelling along the optic nerve may be instigating or aggravating the pain. For the purposes of the study, the researchers made a distinction between individuals who are totally blind due to organic/physical factors (such as glaucoma or retinal cancer) and those who are deemed ‘legally’ blind. Members of the former group are unable to sense light of any kind and are, as a result, unable to sustain the normal diurnal sleep/wake cycle. Those in the latter ‘legally blind’ group, whilst being unable to perceive images, nonetheless retain a degree of light perception, an ability which enables them to continue with a normal sleep-wake cycle (they have usually suffered from degenerative diseases of the eye, such as retinosa pigmentosa).

Recruiting a total of twenty blind migraine sufferers who fell into both groups, the study found that the ‘legally blind’ individuals consistently reported an exacerbation of migraine pain when exposed to light – especially light in the blue and gray wavelengths. By contrast, patients in the ‘totally blind’ group experienced no worsening of their migraine pain upon exposure to light.

This finding strongly implicates the optic nerve in migraine pain and photophobia: in blind individuals it is functionally inactive, no longer carrying signals from the retina to the brain. But just how does the active optic nerve exacerbate migraine pain? Burstein’s team suspected that a group of recently discovered retinal cells which contain melanopsin photoreceptors may play a significant part – these are the only functioning light receptors left in patients who are legally blind and are believed to be involved in the regulation of the pupillary light reflex and the regulation of sleep-wake cycles.

When the team injected a dye into the eyes of rats and tracked the signals from the melanopsin retinal cells along the optic nerve to the brain, they discovered a cluster of neurons which became especially active during migraine.  Electrodes implanted into these ‘migraine neurons’ showed that light triggered a stream of electrical impulses which converged. Moreover, the neurons remained aroused even after the light exposure ceased, a finding which elegantly explains how light aggravates migraine, and why lying in the dark for half an hour or so can alleviate same.

The controversy appears to have been sparked by McNeil’s press release explaining the recall, in which it appeared to be downplaying reports that consumers had become unwell upon taking the product. The company stated that all observed events which had come to its attention were ‘temporary and non-serious’. The culprit was identified in subsequent analysis as the trace of a breakdown product from a chemical used to treat wooden storage pallets – 2,4,6-tribromoanisole.  However, the company’s wording was somewhat ambiguous – the responsible substance is ‘believed’ to have been a breakdown product, a choice of words which might be taken to imply that McNeil was not entirely sure that this really was the case when they issued the statement.

The Chief Executive Officer of a company manufacturing hard plastic pallets (Bob Moore of Intelligent Global Pooling Systems, or iGPS) condemned the use of wooden pallets in the transportation and storage of food and drug products. Wooden pallets have to be treated to preserve the wood; a treatment which Moore claimed involved the use of harmful pesticides and other chemicals such as urea formaldehyde. The latter is known to have carcinogenic properties and releases traces into the air as it ‘off-gases’. The use of treated wooden pallets increases the risk of contamination not only to the products stored on them, but to workers who have to move them about.

In addition, according to Mr. Moore, wooden pallets are often fumigated with methyl bromide (an exceptionally poisonous compound which also depletes the ozone layer) and are often exceptionally dirty – his company detected high levels of pathogenic organisms such as Listeria and even rodent nests when wooden pallets commissioned by the firm were randomly tested.

The Centers for Disease Control and Prevention estimate that up to 40,000 Americans are killed each year by prescription drugs, with several thousand more fatalities being caused by OTC preparations. In the light of such statistics, Mr. Moore’s call for the FDA and Congress to take action over the use of wooden pallets in connection with food and drug products seems eminently reasonable. While there is a limited amount that can be done to prevent accidental adverse reactions that some individuals have to OTC and prescription drugs, it would seem only reasonable to make certain that these products are transported in the safest, cleanest way possible.

So, just what is self-efficacy, and how is it related to both physical activity and depression? In a nutshell, self-efficacy is a belief in the effectiveness of one’s one present and future actions. Self-efficacious individuals believe that they are capable of acting in such a fashion as to achieve the goal they have in mind – a cognitive and emotional stance that depressed subjects almost completely lack. For example, a self-efficacious individual believes intrinsically that he or she can walk to the top of the stairway without taking the elevator; a depressed individual is prone to preemptively forestall the ‘harder’ option, immediately supposing that such a feat is beyond his capabilities. The McAuley team found that physically active individuals were substantially more likely to hold self-efficacious beliefs than those who are physically inactive.

Examining published data from two studies of patients with chronic illnesses (292 multiple sclerosis sufferers and 192 survivors of breast cancer), the team also invited volunteers to complete a self-report questionnaire which assessed levels of physical activity, health status, self-efficacy and levels of fatigue and depression. Participants were asked to monitor and record their physical activity using a motion sensor (or accelerometer) over seven days during waking hours. All participants were tested on each of these measures six months later.

The results were unambiguous: not only did the more physically active subjects report substantially lower levels of depression and fatigue, they scored appreciably higher than inactive individuals on measures of self-efficacy, too. Dr McAuley and his colleagues concluded that the degree of physical activity influenced an individual’s self-efficacy, which in turn influenced the degree of depression and fatigue, in a ‘virtuous circle’: the greater the physical activity, the greater the self-efficacy and as a result the lower the level of fatigue and depression.

There are important implications for the psycho-physical treatment of depression and its causes in this study. It is possible that self-efficacy can be ‘taught’ to some extent through psychological methods such as cognitive behavioral therapy, but it appears to be most effective when it is physically embodied. Exercise and physical activity seem to foster it, with self-efficacious subjects believing that they have considerably more control over their lives than those who are depressed and inactive. Activity may indeed have anti-depressant effects, encouraging more positive patterns of thought in individuals.

While most individuals practicing yoga do so in order to benefit from the breathing techniques and the flexibility combined with the relaxation of the exercises, the low-impact nature of the practice allows an individual to participate in a form of low-impact regular exercise that leads to even greater benefits. Some research has even shown that individuals who practice yoga on a regular basis actually reduce compounds in their blood that contribute to inflammation, in addition to having increased heart rate variability, which is a sign of an extremely healthy heart.

A recent study performed at Ohio State University looked at 50 female participants. Half of the group were women who had only practiced yoga for fewer than 12 sessions, while the other half of the group were women who had been professionally practicing yoga at least twice a week for two years. Blood samples were taken at various times throughout the study when the women were asked to perform yoga with a combination of light treadmill walking, as well as during a stress test. The results were fairly astonishing, and showed that the women who did not regularly practice yoga had a 41% higher level of pro-inflammatory cytokine known as IL-6. This is a substance within the body that increases inflammation, and considering that inflammation plays a significant role in age-related problems such as cardiovascular diseases and diabetes, the study shows how individuals practicing yoga have reduced chances of developing those diseases.

In addition, a second study showed that yoga increases heart rate variability, which is a sign of an extremely healthy heart. The study looked at 42 men, half of them were novices and half were expert yoga practitioners, and with the same test showed significant strengthening of parasympathetic control of their hearts.

While not exactly conclusive, the studies point to additional reasons why yoga is considered one of the primary forms of low impact exercise that individuals can participate in. Not only is there an increased sense of well being, additional flexibility, muscle strength, and breathing capabilities, but it also appears that yoga can contribute to a stronger heart as well as increased anti-inflammatory responses within the body itself, which is the first line of defense when it comes to fighting against infections and age-related diseases.

The optimal strategy is to practice yoga two or three times a week to obtain the maximum benefit from this type of exercise. Regardless of whether you adhere to the spiritual side of the workouts, it can still be an extremely effective way to combat potential disease.

The sample comprised four essential groups: meat eaters, fish eaters, vegetarians and vegans. While some previous research has suggested that vegetarians are less cancer-prone than those who include meat in their regular diet, this is the first study to use such an impressively large sample. The research team, based in Oxford (UK), was working on the European Prospective Investigation into Cancer and Nutrition (EPIC), and noted that very few prospective studies (in which groups of individuals are followed over a period of time) had specifically included an evaluation of cancer rates among vegetarians. The EPIC study sought to shed some new light on this.

A surprising, and disquieting, finding, however, was that the incidence of one particular malignancy – colorectal cancer – was substantially higher (39%) in vegetarians than for meat eaters. The researchers themselves appear puzzled by this anomaly; it was clearly an unexpected result which at first sight appears to be at odds with the ‘five-a-day’ public health campaign encouraging healthy eating. Eating five servings of fruit and vegetables every day has been widely regarded as an effective means of lowering the risk of colorectal cancers. Is there a way of accounting for this disquieting result?

The researchers conclude that the finding requires further research, but some clues may exist in their own study. It is possible that the individuals sampled in the study were not entirely representative of the population as a whole. For example, the meat eaters were also eating the five-a-day recommended daily amount of fruit and vegetables and only consumed modest amounts of meat in their diet (those who regularly eat large quantities of red, fatty meat are thought to be most at risk of developing health problems). Moreover, a vegetarian diet is not necessarily a healthy one – simply eliminating meat from the menu does not always mean that healthy vegetarian alternatives are being consumed. High fiber whole grains, whey proteins and complex carbohydrates can all contribute to a healthy vegetarian nutritional regime; but consuming vast quantities of cheese and milk as a substitute for meat protein, will hardly protect against bowel cancer.

Interestingly, vegans were assimilated into the ‘vegetarian’ group in this study, largely because the rate of cancer amongst them was so small. This makes it impossible to determine from the EPIC study precisely what the rate of colorectal cancer was amongst this group (previous studies have shown that vegans have significantly lower rates of colorectal cancer). Moreover, non-vegan vegetarians are more inclined to eat larger quantities of dairy products such as cheese, as mentioned a moment ago, a fact which could explain the elevated rate of colon cancer. It may, in other words, be premature to eliminate the broccoli in favor of beef burgers at this stage.

It may sound like an exercise in extreme masochism, but there are substantial fitness benefits to be gained from running hills, provided the exercise is approached judiciously, wisely and with the right techniques. Hill training challenges muscle groups that are not typically involved in conventional running, and with persistence can significantly increase muscle strength, definition and fitness (the principal beneficiaries being the glutes, hip flexors, the Achilles tendon and hamstrings). Hill running is resistance training because the athlete’s muscles are working to ‘resist’ gravity. The incline forces the muscles to contract faster and work harder than on horizontal surfaces, a combination which results in the development of up to three times as many muscle fibers. Not only does muscle size and power increase, but the athlete’s general endurance and stamina also are enhanced.

But the provisos mentioned a moment ago are not to be taken lightly; overzealousness and poor technique while hill running can quickly lead to injury and, at the very least, major fatigue and muscle soreness. An important preliminary precaution is to develop the habit of stretching before a hill run. Furthermore, it is far safer to ‘ease into’ the sport by building a ‘baseline’ level of fitness – becoming accustomed to running or cycling on flat surfaces. As with many athletic workouts, remaining properly hydrated is crucial.

Graduated Progressions

Assuming that ‘baseline’ fitness has been attained, the best opening strategy is to prepare with a relatively gentle, 15 minute warm-up on rolling hills (charging into steep inclines immediately will rapidly deplete reserves of energy and will likely lead to muscle soreness). The scale of the hill also needs to be taken into consideration. Surfaces which are considered to be hills have an incline of between five and fifteen percent. ‘Short hills’ will take no more than 30 seconds to run, ‘medium hills’ between 30 and 90 seconds and ‘long hills’ 90 seconds to three minutes. Newcomers to hill running are best advised to begin with short hills – they provide optimum training effects with the smallest risk of injury. Three to four repetitions of a short hill, allowing time for full recovery between runs, would be an excellent way to start this form of exercise, according to elite trainer Brad Hanson. When confidence and proficiency has accumulated sufficiently, runners may move on to the longer hills. These ‘teach’ the athlete’s body to recruit additional muscle fibers even under fatigue, a process which cumulatively builds power and endurance. Again, three to four repetitions of a hill (short hills tend to be between 60 and 80 meters), with full recovery periods between, is the way to start.

The Importance of Technique

Increasing fitness and minimizing injury, fatigue and soreness will depend upon a number of other important techniques, however. The way the athlete runs, the posture maintained throughout and the pacing of the run are all crucial, and there are significant variations to note.

Form is exceptionally important; the following postural guidelines are suggested: athletes should avoid the temptation to lower their heads while running in an effort to ‘grit it out.’ A better performance will be achieved by keeping the head upright and the torso leaning slightly forwards, with the eyes focused ahead, not looking downwards. Additionally, runners should try to avoid pushing into the hill, and develop the art of pushing their legs ‘off’ and up the surface – a technique which cultivates a sense of springy lightness.

Pacing is also necessary: the first two thirds of the hill should be covered at a more relaxed level of exertion, speeding up to full power only for the last third. Hands should be relaxed, not clenched into fists, a little tactic which helps keep the body in a looser state (a taut, tense gait needlessly uses up additional reserves of energy). Arms should move backwards and forward without swinging across the body and should remain at a ninety degree angle at the elbow; accelerated arm action can significantly assist the runner to power up the hill.

Downhill Running

While exhilarating (gravity can make the attainment of high speeds feel effortless), downhill running can lead to significant muscle damage, especially in the quadriceps group. What feels relatively effortless at the time is potentially very stressful to the muscles, which are forced to contract ‘eccentrically’ (i.e., extending rather than contracting while bearing a load). This is what causes the damage: miniscule tears occur in the fibers and, at the increased speeds of a downhill run the muscles generally take a more severe pounding. However, a combination of uphill and downhill running can be a most effective way of improving speed and foot turnover than running on flat or exclusively uphill surfaces.

Exercise physiologist Jack Daniels recommends incorporating downhill into a hill running program gradually, beginning with a short and relatively gentle, two to three percent grade slope. Daniels suggests running on softer surfaces such as grass to begin with before moving on to roads, and the head coach of the Boston Running Center (Brookline, Massachusetts), Joe McConkey, urges athletes to shorten their pace as they descend. A longer stride may be suitable for uphill runs, but downhill it can lead to over-striding, which makes the runner land more heavily, considerably magnifying the risk of injury (and exhaustion). Care should also be taken to keep shoulders, hips and feet aligned during the downhill run.

The Verdict

While there is an increased injury risk in hill running in comparison with running on flat surfaces, this can be appreciably minimized and even effectively eradicated by following correct technique at all times, and not being overzealous as one begins to practice the sport. With these protective measures in place, the fitness benefits are substantial.