Hill Running

With running as tough as it is anyway, some may wonder why’d you intentionally run up hill.

Hill running will give you stronger legs and build your endurance and speed.




Learn the right form when running hills and use these training programs to get started.

Keep from going over the hill by running up them.


Benefits
How to Run Uphill
How to Run Downhill
Some Safety Tips
Hill Running Programs


Benefits

• Increases your endurance and speed.
• Builds strength in your legs.
• Improves your running form.
• Prepares your body for speed work.
• Teaches you how to shift gears.
• Gets you ready for cross country or hill racing.

• Lean into the hill from your hips with your chest out.
• The steeper the hill the more you lean.
• Shorten your stride and lift your knees.
• Think of picking up your feet more and stepping lightly.
• Drive off your back foot.
• Pump your arms but no need to exaggerate the action.
• Look straight ahead and try to focus on something a few feet in front of you. This will help pull you up the hill.
• Try to run relaxed, you mightn't feel this way but don't worry you'll soon be at the top.
• Keep an even and steady rhythm.
• Try to maintain the same breathing rate as you would on the flat. Of course on very steep hills you'll probably be breathing harder.
• Remember you can always walk the very steep hills if you feel you're crawling.

• Lean forward over your leading leg.
• Leaning too far back will cause you to brake.
• Leaning too far forward will increase your pace.
• Slightly lengthen your stride.
• Try to land on the front of your foot rather than your heel.
• Maintain a bend in your knee when landing to absorb the shock.
• Think about landing lightly.
• Control your arms to maintain balance. Don't throw them around.
• Relax and flow down the hill.

Top of Page

• Train on soft surfaces e.g. grass and dirt.
• Avoid down hill running on hard asphalt and concrete.
• Stay away from excessive down hill running.
• Start with a low number of hill repeats and gradually increase.
• One hill session a week is enough for most runners.
• Begin with a workout every two to three weeks.
• Steer clear of this training in a race week.
• Do extra stretching of your calves, Achilles tendons and quadriceps after every hill session.
• Follow your hill training with some easy running days.
• Don't attempt this training if your calves or Achilles tendons are sore or very tight. It'll only make things worse and you might tear a muscle or tendon.

Top of Page

Long Hill Repeats

• Warm up with 10 to 15 minutes of easy running on the flat.
• Select a hill that takes around three to five minutes to run.
• Begin with four to six repeats at a medium pace.
• Your aim is to finish the workout so try not to burn yourself out on the first hill. You'll get the hang of it as you do more of this training.
• Jog slowly back to the start after each one.
• Concentrate on good hill running form.
• Finish your workout with 10 to 15 minutes of easy running on the flat.
• Stretch your legs.
• As you get fitter you can increase your pace.
• Gradually increase the number of hill repeats.

• Warm up with 10 to 15 minutes of easy running on the flat.
• Select a steep hill that takes between one to two minutes to run.
• Begin with four to six repeats at a hard effort.
• Your aim is to finish the workout so don't run the first few so fast that you can't finish your session. You'll get the hang of it as you do more of this training.
• Drive yourself up the hill with good form.
• Jog slowly for two minutes to recover after each one.
• Finish your workout with 10 to 15 minutes of easy running on the flat.
• Stretch your legs.
• As get fitter you can up the pace and gradually increase the number of repeats.

• Find a rolling hilly course for your long run.
• Cover a distance between six to ten miles depending on your fitness.
• Run on dirt trails or grass.
• Warm up with 10 minutes of easy running on fairly flat terrain.
• Run the next four to eight miles over the hills.
• Work the up hill and flow down hill.
• Keep a steady even pace to develop your strength and endurance.
• Finish your workout with 10 minutes of easy running on fairly flat terrain.
• Stretch your legs.

Top of Page

New! Comments