We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Uphill running builds muscle, burns fat, and helps tighten your inner thighs.
While spot reducing problem areas like your inner thighs is little more than a pipe-dream, targeted training can help you achieve that lean, tight look you desire all over your body. One way to boost the engagement of your inner thighs, as well as your quads, hamstrings and glutes, is to incorporate hill running into your routine. Any running will help you burn fat and build muscle, revealing a fitter, stronger you, but hill running gives your body an extra challenge and forces your muscles to work in ways that they don't on level ground, giving you even more burn for your effort.
The science says that if you run uphill, your inner thigh muscles have to work harder. A study in the journal Medicine and Science in Sports and Exercise showed significantly more muscle loading - that's more work - in several muscle groups required to run at an incline. Not every major muscle group in your lower body has to work harder though. According to both the muscle loading study and a study in the Journal of Applied physiology, which tested leg muscle activation in a group of 12 young women, only certain muscle groups work harder during uphill running, so it's important to mix up your routine in order to activate all of your major lower body muscle groups to shape your inner thighs and your entire lower half.
Focus on Inner Thighs
Besides adding hills to your routine, you can trim your inner thighs and the rest of your leg muscles by using them in different ways as you go. Do this by adding movements that you wouldn't typically utilize, like leaps, skips, high knees and butt kicks. To really target the thigh muscles, run zigzag, with either your right or left side facing forward. Another way to mix up the muscle engagement is to try running backwards. Just make sure you watch where you're going.
Running uphill increases your aerobic fitness, how efficiently you use oxygen, and builds strength and power. Short bursts - just ten seconds - of running uphill as hard as you can recruits your fast-twitch muscle fibers and "teaches" your body to go faster. Coach Brad Hudson incorporates hill repeats into his athlete's routines, and they report faster race times and less vulnerability to injury. Running faster significantly increases the number of calories that you burn per unit effort, so if you build speed, you'll be increasing your calorie burn, which will help you trim body fat from all over.
Running uphill is different than running on flats in many ways, including how you hold your body. Elite mountain runners Max King and Brandy Erholtz seem to have perfected their hill running form. They advise to keep your arms moving, and that your legs will follow, and to keep your eyes up. Looking up helps keep your airways open and maximizes the working volume of your lungs, and it keeps you from hunching over and putting undue stress on your hamstrings and lower back.
Incorporating some hills into your routine will help build muscle, activate some lower body muscle groups, increase your speed, and melt fat from all over your body, giving you a lean, tight look. Like any hard workout though, hill repeats need to be followed by some recovery, if you want to reap the benefits. Running along a rolling terrain is one thing, but don't do hard hill repeats more than once a week or you risk doing more harm than good.