I started the day off with a walk to a nearby park and some hill sprints.
It was cold and quiet outside. I saw one human walking a dog and no other people.
On the one hand, I prefer it that way. But I also think how the human beings in this world need to walk more and there is no amount of shouting with a megaphone about the benefits that will change that.
Anyway, about those hill sprints.
It was a small hill. At the edge of a sand bunker on a golf course.
The snow was just a dusting. The ground was hard. Not quite frozen. Good enough for some running uphill and down.
If you are going to do hill sprints always be sure to get warmed up. This should be common sense but one can never be sure nowadays.
Get warm and then start slow. Do a few runs, not sprints. Then start to take the speed up a notch or two.
I have no way of knowing your level of fitness so I can’t give you a number but generally speaking between 5 and 10 is a decent range for most people.
Regular hill sprints are great on their own but I like to add in some other variations while I’m at it. I do reverse walking uphill and down. I also do bear crawls up hill. Mix it up and get the benefits of the hill in reverse.
If you aren’t aware, moving backwards has the potential to change your life. That’s not an exaggeration. Do a bit of reading about it. I believe I first heard of it from Louie Simmons and backwards sled dragging. Then Dan John spoke of walking backwards uphill to rehab a knee, and I’ve seen it now from the coach who goes by the name of KneesOverToesGuy. Matt Furey also spoke about the excellent health benefits of moving backwards.
Great addition to your plan, moving backwards.
One more note about hill sprints in snow.. I like to wear hiking shoes or boots. You may not but I would find something that gives you enough traction and if it’s a shoe or boot you are not used to wearing, go easy with it. You don’t want to sprint too hard and end up with Achilles tendonitis. I’ve had it, it is brutally painful and takes a long time to get over.
If you need help with your training and putting together a program, look at my online coaching page. I don’t take on many new clients but I have an opening for 1-2 right now. Only serious people apply.