Five Hill Running Tips (Plus SECRET Hill Running Workouts!)
Hill running is difficult and sometimes brutal.
It doesn't matter whether you are just starting out with training or are in the middle of a challenging race.
You have to prepare for the worst of all hills. Otherwise, you will run into a tough one and sabotage your race experience.
I know because I have done it! Yet, if you can conquer the brutal hills you will be a much better runner and will come out stronger for it in the end.
The following hill running tips will help you get stronger so you are prepared or any hill in a race. And the secret hill running workouts will give you that extra edge you need to be as strong as possible in your race.
Hill Running Tip #1: Change your pace, rather than your effort
There is a "effort, not pace" rule that should be followed when tackling hills. You go up the hill with the same effort that you used prior to hitting the hill, changing your pace instead.
If you try to keep the same pace up a big hill you will end up collecting lactic acid in your leg muscles and that will take away strength and power needed to get through the rest of the race.
Being the fastest to get up a hill doesn't matter if you lose steam and are passed up later on!
Hill Running Tip #2: Take it off-road
Running up hill is tough on the knees and legs, no matter where you do it. Decrease some of the impact by running off-road when possible.
Not only does this give more protection to your joints and muscles so you are less likely to experience an injury, but it puts you on an uneven surface which improves strength in the core muscles and improves balance as well.
Hill Running Tip #3: Baby steps win the race
It is much easier to run uphill if you decrease your stride length while increasing your stride rate. Ball-of-foot striking / mid-foot landing comes in handy here as well as it will get you up the hil much faster.
Hill Running Tip #4: Pay attention to technique when running downhill
Your technique should be to land on the front of your foot rather than the heel when you are going downhill. You may not realize it, but landing on the back of your feet will literally put you on the back foot! When you are running downhill, you can only land on your hills by holding back.
It is a bit difficult to change this. When you go down a hill it can feel as if you might lose control or fall, so that makes heel striking feel more comfortable to some people. Ball-of-foot striking may feel uncomfortable at first, so make sure to practice it a lot prior to using it in a race.
Hill Running Tip #5: Push a bit beyond the summit before you stop
The first thing you want to do when you reach the summit of a monster hill is relax and catch your breath. But if you can push a bit past the summit and keep that faster stride rate going you can eliminate lactic acid from your legs which will help you in the rest of your race or workout.
Secret Hill Running Workouts
Hill running workouts will increase your lean muscle mass, make you stronger, and increase your endurance. Following are some of the secret workouts that will give you the edge you need.
Hill Running Workout #1: Theshold Hills
This workout requires you to run at threshold effort, but not pace. One repetition is a one minute uphill run followed by a one minute downhill run. You repeat for 12 reps, building up to 20 reps as you do this more often.
You gain strength as well as endurance through this workout.
Hill Running Workout #2: Speed Endurance Hills
One repetition is an uphill sprint lasting 30-45 seconds followed by a walk or jog back down to the starting line. You repeat for 8 reps, working up to 12 reps.
You gain power, speed, endurance, strength, and improve mechanical efficiency with this workout.
Hill Running Workout #3: Off-the-top-hills
This workout is designed not to help you get up the hills, but to train for hill running tip #4 and #5 that were described earlier. This will help your downhill running and also make you conscious of pushing on after you have reached the summit of the hill.
One repetition is a hard 30 - 90 second uphill run followed by a 30 - 90 second hard run downhill (at the same effort). You start with 8 reps and work up to 12 reps.
Even when you do your regular easy runs and long runs it helps if you slip in some hills into the workouts.
It builds up your leg strength and increases endurance.
Combine this with some of the above workouts and you are well on your way to becoming a hill running champion.
Just try adding some hills into your workouts and see the difference it makes for your upcoming race.
I am always amazed by the number of people I run past as soon as the course becomes hilly.
I believe you will be quite shocked as well when you see how much the running tips above will improve your hill running!
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