The Effects of Training at Different Uphill Gradients on the Kinematic Characteristics of Middle-Distance Runners

Abstract

Objective This study aimed to investigate the effects of three different uphill training gradients-7.6%,5.1%, and 2.5%-on selected kinematic characteristics of middledistance runners.Methods Forty middle-distance runners performed a 30-meter maximal sprint test to assess their kinematic characteristics.Participants were randomly assigned to one of three uphill training groups or a control group.Pre-and post-training assessments were conducted to evaluate the effects of 8 weeks of uphill training on maximal velocity (Vmax), step rate (SR), step length (SL), contact time (CT), and flight time (FT). ResultsThe steeper hill group (STHG) showed significant improvements in Vmax (from 7.47 0.75 to 8.74 0.55 m/s, p < .001),SR (from 4.13 0.41 to 5.08 0.51 steps/s, p < .001),and SL (from 1.77 0.10 to 1.80 0.08 m, p < .001).The intermediate hill group (IHG) also demonstrated increases in Vmax (7.34 1.06 to 7.93 0.79 m/s, p < .001),SR (4.09 0.53 to 4.70 0.39 steps/s, p < .001),and SL (1.75 0.08 to 1.78 0.08 m, p < .001).The shallow hill group (SHG) showed a smaller improvement in Vmax (7.31 0.50 to 7.65 0.55 m/s, p < .001),with no significant changes in the other variables.Conclusion These findings suggest that uphill training, particularly at steeper gradients, can significantly enhance key kinematic characteristics in middle-distance runners, with steeper inclines yielding the most substantial benefits.