In cycling there is a saying that ?races are won uphill and lost on the descent? this may not be so true in running (except in the weird and wonderful world of fell racing*) but people who train on hills will have an advantage even if the course is flat.

Most runners will say that they hate hills, but if you make them your best friend on training runs you will not fear them in races. Indeed you will take them in your stride when all around you others will be struggling. Training on hills improves leg strength, aerobic fitness and promotes a good running action.

Try and find two suitable hills to get friendly with, one short and steep, the other long and not so steep. Your relationship with the steep hill will be a bit of an emotional rollercoaster, but will be very rewarding. Use it for hill reps; running up at a fast pace and jogging down to recover. The trick is to judge the pace so that you can only just finish the last rep at the same pace as the first while maintaining good running style. The recovery phase is as important as the hard bit so make sure it is a leisurely jog down the hill, not a gravity assisted sprint. Try doing four reps to start with and gradually build it up to eight. When your legs burn and your lungs are bursting, as you force out that last rep, you may think some rather unpleasant things, but when your race times come plummeting down you will be full of praise for your friend.

The relationship with the longer hill will be a much smoother one. Use this hill as part of your long run and get used to just grinding your way up it, especially if it is at the end of the run. Occasionally add a bit of spice to the relationship by really blasting up, but not too often.

When looking for hills to get friendly with look away from home because you want to run for about fifteen minutes to get fully warmed up. Off road is best as this will be kinder on the joints, but make sure that it is not too rough that you are going to trip. If you are unlucky enough to live in a very flat area (e.g. Cambridgeshire) you should still be able to find some hills. Try using bridges and flyovers or if all else fails steps but do take care coming down them with tired legs.

Many people make the mistake of panting up hills, taking short, quick breaths. This means that air is only getting into the top part of your lungs and the oxygen uptake is low. Slow your breathing down, take deeper breaths using abdominal breathing and get the air deep into the lungs so the maximum amount of oxygen can get into the blood. By breathing deeper you will tire less going up the hill. Try it the next time you meet a hill and maintain good posture; slumping over and staring at the ground will restrict your breathing. Running erect on the other hand will open up your chest.

* For an insight into the fell racing world read Feet in the Clouds by Richard Askwith

Edward Chapman

Ed & Phil Publishing

www.edandphil-publishing.com