Hills, Hills, Hills
Hills: Love ‘em or hate ‘em? Whichever it is, hills should be a regular part of your run training - even if you’ve got your eye on a flat, fast race.
Running hills is hard, so it can be tempting to skip them in favor of easier routes. But there are many benefits to hill training, including:
Increased strength and power
Improved endurance
Enhanced running economy
Better mental stamina
More confidence (you can do hard things!)
Hill Running Form
When it comes to running both uphill and downhill, paying attention to your form can make a world of difference.
On tough uphill climbs, many runners have a natural tendency to look down and hunch over. Unfortunately, this will not help you power up the hill! Try to avoid bending over at the hips; instead, focus on standing as tall as you can, with eyes looking slightly ahead. Take short, quick steps to maximize your stride efficiency.
Downhill segments are often used for recovery, but good form remains important. As you descend, lean into the hill a bit and let gravity carry you, rather than resisting it by leaning back and "braking" (unless you’re losing control and need to slow down). Try to relax and lean slightly forward from your ankles, with your shoulders upright and your arms low. Focus on a shorter, quicker stride and remaining light on your feet.
Pancake Problems
If the terrain where you live is as flat as a pancake, hill training requires a little more creativity. But you’re not off the hook! Consider:
Practicing uphill climbs on a treadmill (to start, try run intervals of 2-3 minutes at a 5-7% incline)
Running up and down the stairs in a stadium
Taking some runs to the trails vs. the roads
Using a stair climber on cross-training days
Get Started
Need a simple workout to start with? Find a hill (or a treadmill) and try this:
1-2 mile warm up
Repeat 4-6 times:
- Run uphill for 2-3 minutes
- Recovery jog back down to starting point1-2 mile cool-down
