Can Hill Running Make You Faster?

Some runners avoid hills because they can cause injury and they’re, well, difficult. It’s time to reconsider.


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.


Watch this short video as I show you an example of a hill I run and the proper technique for running hills

A few more tips I didn’t include in the video:




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.

TIPS ! For a hill run.
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.

TIPS ! Use your arms.
Keep your arms 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.

TIPS ! If the HILL is STEEP.
Lean into it.
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. 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 injury. If you go too slowly you will lean back and start “braking”. Try to stay as relaxed as possible.

TIPS ! Downhill running.
Lean slightly into the downhill & allow gravity to assist you.
Keep your head up.
Keep your stride close to the ground.
DO NOT OVER-STRIDE.
Hit the ground lightly to minimize impact as much as possible ~ in CONTROL

Will it make a difference? You bet. Sometimes you may even pass people on the uphill.

TIPS ! Not too fast or too slow.
If you go too fast you risk falling and injury.
If you go too slowly you will lean back and start “braking”.
Try to stay as relaxed as possible.

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. So, go knock down some friendly hills. Good luck!



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