August 20, 2006

Yesterday, and today, I did some hill running. After using Favorite Run's great software and some math, I was able to figure out exactly how far I ran while doing the hills. I ended up running just over a mile. It took me twenty minutes to finish my running. I was completely exhausted after running those hills!

Hill running can help you build endurance, add challenges, and increase your leg strength. It also takes away from the monotony of everyday flat running. If you have not added hill running to your training schedule, consider doing it! Here is some general advice about running hills that you should find helpful if you have never run hills before.

• Finding the perfect hill. It is important to find a place where you can actually run a hill. Make sure the hill is going to be steep enough that it will present a challenge to you. It should not be the local spot that the neighborhood kids call "Dead Man's Peak." Be sensible. Also, make sure you will be safe running on the hill. Is there a shoulder you can run on? The last thing you need is to be running up the middle of the hill and be hit by a car.
• It is mostly psychological. When you first start running hills you will find a lot of "I can't do this" attitude. Overcome it. Motivate yourself. These are great times to have a running partner.
• Look ahead. Look at the goal you are trying to reach. Avoid staring at your feet at all costs. This gives you a bad posture. Not to mention this will just hurt your neck after a while.
• Baby steps. Running uphill should not be an all out mad sprint. Reduce your stride and go up the hill slowly. You can increase your speed as you become stronger and better able to run hills.
• Enjoy the downside. When running back down the hill, have fun! Increase your stride and let gravity help you along the way. This is definitely one of the best rewards about running up a hill.
• Bring water. You will find yourself needing lots of water while running hills. Do your body a great big favor and have it with you.

There are a variety of ways to run hills. Here is how I train with hills.

1. Do the usual running warm-up.
2. Start at the base of the hill and run to the top.
3. Gradually slow down at the top of the hill (I don't come to a dead stop).
4. Turn around at the top of the hill and run back down.
5. Gradually slow down at the bottom of the hill (no point slamming on your running breaks).
6. Take a break as necessary between the next time going up.
7. Cool down.

After a while, hills will become a good friend to you as a runner. They add variety to your schedule, challenge you, and offer you an alternative to just running a 3 mile route.

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