Become a Better Runner With Hill Training

In the course of a marathon, you are most likely to encounter a hill or two on the 26.2 miles you cover. Although some marathon courses are completely flat, running hills in your training program will give you strength and boost power for better running performance on a flat or hilly course.
Hill training offers the following benefits:

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o helps develop power
o improves stride frequency and length
o develops co-ordination and proper use of arm action during the driving phase
o develops control and stabilization as well as improved speed
o promotes strength endurance
o develops leg muscle strength
o improves lactate tolerance

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A few proven techniques will help get you up the hill. Look about 50 feet in front and make that your goal. Once there, look ahead and repeat this. Perhaps, even tell yourself "hills are my friends". Silly as it seems it can work. I do this whenever I head out for a hill run. Remember to maintain the same pace but shorten your stride on the hill. Also, use your arms! Keep them parallel to the plane of motion instead of swinging them across the body.

If the hill is steep, lean into it. Remember, hills are our friends! Keep your head up.

The key to downhill running is to lean slightly into the downhill and allow gravity to assist you. Keep your head up. Keep your stride close to the ground. Do not over-stride by taking long steps. You should try to hit the ground lightly to minimize impact as much as possible. The key is control! If you go too fast you risk falling and possible injury. If you go too slowly you will lean back and start braking which is dangerous to the legs. Try to stay as relaxed as possible.

Will it make a difference? You bet. Sometimes you may even pass people on the uphill.

Incorporating hills once per week is enough to make dramatic strength gains in your running performance. My marathon training program includes one day per week of a hill workout (some short and some long). Adding hill workouts to your training will guarantee you better performance and a faster race time. You can become a better runner with a hill workout once per week. So, go knock down some friendly hills. Good luck!

Become a Better Runner With Hill Training

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