Running coach Fiona Bugler explains hill training, what the benefits are and how to do it.


What is it?
Running short intervals on a hill or running across hilly terrain and adding in efforts. Hills provide resistance and working on hills is like going to an outdoor gym.

The Benefits
Hill training increases your aerobic capacity (you'll need to use less oxygen at longer distances) and improves your running economy (you use less oxygen to run faster) - and as it's high intensity it's a great calorie burner. It builds strength in your glutes, quads and calf muscles - so is fantastic for toning and sculpting your bottom half. Hill work increases your ankle flexion meaning you "pop" off the ground quickly when you run. Hills will also improve your stride length (from uphill running) and your stride frequency (from downhill running).

How to do it
Run a hill session every three to four weeks, to replace a speed session (depending on the race - a hilly race obviously requires more hill running). Hills are a good way for beginners to get started on speed sessions at the track as they build strength.
Training on a short hill for 30 to 60 seconds will help sprint speed and anaerobic capacities, and a longer hill rep of two to three minutes will boost endurance. Aim to do between eight and 12 reps. Kenyans use hills and fartlek training. Find a hilly loop of two miles or so and intersperse two min bursts with easy jogging.

Hill technique tips

Uphill

  • Don't lean too far forwards and keep looking to the top and keep yourself upright. If you look down you'll lean into the hill, which is less efficient.
  • Make your stride shorter and use a high knee drive.
  • Keep the elbows close to the body.
  • Push off the back foot - think antelope not elephant. And run on the balls of your feet.
  • Keep on running when you reach the top - only relax when your over the top.

Downhill

  • Relax - unclench your fists, let your arms go loose, and just let it happen - don't put on the brakes - but don't sprint either.
  • Your stride length increases as you run downhill, but if you're running down lots of hills, conserve the strength in your quadriceps by shortening your stride.
  • Running down hills works on your leg turnover, which is key to fast running during races. Your maximal stride rate is controlled by your neuromuscular system, and quick leg turnover is best achieved through practice. Downhill training teaches your nervous system to let you run fast.

 

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