Run To The Hills!
Believe it or not, it’s time to start looking ahead to spring running races and training. Larger races tend to sell out quickly (just look at the London marathon!) and if you plan to run longer distances, it’s important to build a solid base before adding longer runs and speed work. So, even though we’re just heading into December, it’s time to get out those training plans and get to work.
My sister is starting her training for a spring 15K this week. As she lives in the ultra-flat panhandle of Florida, she’s looking for ways to sneak some hill work into her training. I’ve had the same problem with my typical runs in London’s Hyde Park. Do runners need the hills? The answer is yes.
Why does a runner need hill work?
If you only run on flat surfaces, you’re missing out on a great strength and speed workout. Uphill running can help to increase leg strength, improve form, increase cardiovascular strength, and speed up leg turnover, resulting in all-around greater running efficiency. You could lift weights in the gym, but you’ll never gain the practical strength that running hills will provide. Hill running works leg muscles simultaneously and because you’re forced to fight gravity on the way up, you will also be contracting muscles more dramatically equaling better strength training. Hill work also has the benefit of added mental toughness.
What’s a hill in your race when you’ve been practicing hills all winter? Of course, uphill’s are a great workout, but don’t discount the benefits of training the downhill’s, too. Practicing a shorter stride on the balls of the feet (it’s easy to over-stride or attempt to brake on a downhill) as well as relaxing and concentrating instead of taking it easy is key. Running downhill is also a great quad workout!
What is a good hill workout?
There are many ways to add hills to your workouts, but a favorite is good old-fashioned hill repeats. Here’s how:
- Find a hill that will take you 30-60 seconds to run up. (I like slightly longer than this for marathon training). A shorter hill will allow for a truly explosive effort, a longer hill will build greater stamina.
- If this is your first hill session, aim for 3-4 repeats to start; the ultimate goal will be 8-10 repeats.
- After a 10-15 minute warm-up, run the hill, being sure to run through the crest of the hill (don’t rest at the crest!)
- Run slightly faster than your 5k pace, then use the return downhill as your recovery.
- It should feel hard (sorry!), but don’t forget your form. Keep your body tall and upright on the up, think fast feet, and relax. Running the downhill, lean slightly forward and imagine your legs wheeling in a circle with light footfalls. Again, relax!
A hill workout without a hill
If you’re in the Lake District or even near Hampstead Heath, finding good hills is not too difficult. You may just be dreaming of a run without a hill! For those who, like my sister, don’t have a hill for miles, there are still options. One great idea is to run bridges. Even in flat areas, most bridges have hills on both sides, many with pedestrian paths! Depending on the length of the bridge, run a section of the bridge as above, or run from side-to-side, getting your up and down in one length.
Treadmills can provide a good hill workout as well- set the incline to 4-6% and run ‘up’ for one minute, recover for one minute. Or do your regular treadmill workout using the hills setting to get a hilly continuous run- make it harder by picking up the pace on the up!
Hill workouts should be incorporated into your run once a week (in between easier run sessions). According to Runner’s World, you can expect increases in muscle power and strength in as little as six weeks!
Run to the hills now for stronger, speedier runs and races this spring!
Photography by: goat karma, OldOnliner and eccampbell
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