Incorporating Hill walks/runs or sprints with routine?

[quadrant6]

I've been reading a bit on high-intensity sprints and hill running as being good for building up legs/calves. Also apparently promotes release of natural growth hormone.

I reckon there is something to it..

So the question is, If I'm doing a 3 day weight training split (legs, chest/back, shoulder/arms). Where do I put these? and how long should I do them for?

Most of the week either my hams are going to be sore from deadlifts (back day) or quads/calves (leg day) which doesnt leave much room for this + recovery time?

[FastFreddy]

train like this maybe

mon,wens,fri weights,sun hit run,tue thurs sat weights,mon run, and so on,so only running once a week but always a day off between each workout

[teamfatboy]

I'd not heard about intervals/ sprints being good for calves in particular, but I understand that intervals in late-night cardio keeps the metabolism firing longer and harder into the sleep than steady-state cardio.

TFB

[chchardgainer]

ok might just be me..... but last time i did sprint training i got shin-splints and couldnt lift shit for a few weeks, just be careful ay its really not worth it.

[AgentOrange]

i got shin splints then upgrading to some decent running shoes and it never happened again.

[chchardgainer]

i got shin splints then upgrading to some decent running shoes and it never happened again.

yea someone else told me that was the problem, but my shoes arnt exactly cheap just must be an incorrect fit for my feet or something. think ill still just stick to lifting instead though.

[quadrant6]

Hmmm, good points. Sprinting does put lots of pressure of the joints and tendons :?

Well I might give it a try after a solid warm up and stretch and see how it goes. Ive got some good walking/running shoes, hopefully they'll be ok.

I guess if it's too much, I'll do steep uphill walks instead, with a backpak full of weights i.e. bridal path

[poos_n_wees]

I'd not heard about intervals/ sprints being good for calves in particular

I've found this to be true! I've done a bit of hill sprint training recently, and according to measurements, my calves have grown a wee bit and even become a bit more defined, which is like a bloody miracle in my case :shock:

Sounds a bit sadistic, but I do sprints on days I train legs (cardio in the AM, then weights in the PM) to solve the recovery issue. I haven't had any tendon/ligament probs with sprinting 'cos the overall time taken to do them is pretty short vs the long drawn out cardio sessions - I'd say with a good warmup/warmdown you should be right.

[Sheta]

I did sprints this year to strip me down for comps. I was doing it 3 days per week, started 12 weeks out and was comp ready in 8 weeks...and my legs looked a hell of a lot better than the year before; although that will be partly due to good heavy training!

I get most of my clients to do sprints as well - 20 minutes total ONLY, with 1 min sprint, 1 min walk and the results are pretty darn good as far as fat loss and the resulting muscular appearance.

[Delpreet]

i got shin splints then upgrading to some decent running shoes and it never happened again.

and also massaging your shins with a hard object(like when in shower use a bar of soap) works wonders........ eventually gets rid of it over time