Hill running is one of the best workouts to consider when training for races. It helps build muscle, improve speed, and can take your endurance to a whole new level. Picking the right hill to run can sometimes be a chore—it’s important to find one that isn’t too steep or too flat. You should find a hill that is about a quarter mile long and steep enough to provide a challenge, but flat enough that you aren’t putting too much strain on your ankles and shins, causing injury. Always begin a hill workout with a short 5-10 minute warm up. Loosen the muscles so that they are primed for a strenuous run. On your first hill workout, aim for 4 repetitions—run up the hill, jog down, repeat. Gradually increase repetitions when you begin to feel stronger and ready. The results of hill running are both physiologically and biomechanically rewarding. An avid hill runner will likely have an increased oxygen capacity, stronger and more defined leg muscles, and improved stride length and frequency (increased length from running uphill, increased frequency from running downhill). Another benefit from frequent hill running is the ability to “relax” when running, keeping the upper body from tensing up. Running hills for every workout is not recommended and can enhance injury risk, but adding a hill workout every 7-10 days is a sure way to reach noticeable and satisfying results.
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