Learn to Love Running Hills
Any runner will tell you that he has a love/hate relationship with hills. We love them because they make us stronger, and there's a huge sense of accomplishment after conquering a hill. We hate hills because they're painful and bring out a lot of our weaknesses (mentally and physically). However, it's important that all runners make hill training a part of their running routine, because hills build strength, stamina and confidence.
In order to love hills (or at least tolerate them), start off slow and easy. Find some gentle hills and incorporate them into your regular runs. This allows your body to feel the difference between uphill, downhill and flat running.
[Read: A Beginner's Guide to Running.]
After you're comfortable on the hills and are running 12 to 15 miles a week, use one of your run days for hill training. Find a hill that is gradual and about a quarter mile long. Run up the hill at a slightly harder than normal effort (not a sprint). Walk or slowly jog back down. You want to feel almost completely recovered before starting your next repeat. Repeat four times, gradually building up to six to eight repeats. Do hill repeats every other week, and don't do strength training the day before or after. After about four weeks, you'll notice that the flats are easier and you are faster.
[Read: What to Eat Before Running .]
Here are my hill workout tips to ensure you love hills:
1. Warm up. Always run for about 15 minutes before you tackle large hills or do repeats. This gives your body time to acclimate to running before you put more stress on it.
2. Pacing. Accelerate over the first 10 to 20 steps, increasing to your regular running pace and finishing strong through the top of the hill. Don't sprint up a hill. Instead, slow down as you approach, and take up to 20 steps or so to accelerate. I like to think of this as downshifting a car. You'll get better fuel economy!
[Read: Will the Couch to 5k Plan Work for You?]
3. Uphill form. Keep your head and chest up with your eyes focused directly ahead of you. Pump your arms in a forward and up motion to drive you up the hill. Concentrate on over using the arms. Keep your feet landing underneath your body.
4. Downhill form. Don't over-stride. Instead, let gravity be your friend and use it to step up the pace. Keep your arms relaxed and use them for balance. Aim to have your feet land underneath you.
5. Find a running buddy for your hill days, and have fun!
[Read: 10 Themed Races to Make Getting In Shape Fun.]
Meghan Reynolds, a USATF-Certified Running Coach, NASM-Certified Personal Trainer and Yoga Instructor, is a runner, yogi and fitness enthusiast. After working in the business world for years, she decided to make fitness a full time job and founded Hot Bird Running, a run coaching business, in May 2011. She has run 11 marathons, numerous half marathons and sprint triathlons. In addition to coaching runners, Meghan is a yoga instructor. She received her 200-hour level certification in 2004. Her yoga teachings focus on alignment and creating space in the body, which she finds vital for runners and athletes whose repetitive motions create blocks and stress in the body. Meghan credits her running accomplishments over the last 6 years to her dedication to cross-training, yoga and allowing herself and her body to recover properly after her rigorous running schedules. Find her on Twitter and Google+.
