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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Runner Gratitude - Hill Workouts

Hill workouts are a key part of runner training because running up and down hills works different muscles than does running on "flats" (level surfaces). And this variety leads to a runner who is well-rounded and is better capable of running in races whose courses have hills.

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Some hill workouts are what you might call "natural" because they occur on terrain that has not been touched by humans -- such as a hill or a mountain. Some hill workouts are what you might call "semi-natural" because they occur on natural surfaces that have been moulded by humans -- such as a grassy slope that leads from a bayou up to a street. Some hill workouts are what you might call "man-made" because they occur on surfaces constructed by humans -- such as the ramps of a parking structure. And some hill workouts are what you might call "virtual" because they occur on treadmills.

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If you are a runner who has already incorporated hill workouts into your training schedule, then you can use the Law of Attraction to maintain your hill-workout participation. If you are a runner who has not yet included hill workouts in your training schedule, then you can use the Law of Attraction to "draw" hill workouts into your training schedule.

Either way, there is a simple, two-step technique for doing this:

Simply make a list of statements of gratitude for hill workouts. Regularly review that list, pausing on each statement to feel the positive emotions associated with that statement.

Many people have more trouble with step #1 than with step #2. So here is an example list of statements of gratitude for this kind of workout.

I am truly grateful that I can run up and down hills. I am in awe of the human body's ability to accommodate sloped surfaces. I am thankful that these workouts help me to build strength and endurance in different ways than do workouts on level surfaces (running on flats). I love how these workouts prepare me for hilly races. I appreciate how these workouts help me to improve my sense of footing and my sense of balance. I enjoy the fact that this kind of workout teaches me well to breathe in a more relaxed way. I am truly grateful that I can quickly increase my heart rate by running up and down hills.

Before you make a daily or weekly appointment with yourself to read and dwell on this list, make this list more powerful by editing statements, deleting statements, or adding your own statements!

Runner Gratitude - Hill Workouts

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