One of the most popular questions I’ve been getting lately is “Do you have any tips on how I can train for a hilly race when I don’t have many hills to train on?”
Kids I feel your pain. Hill pickins are slim here in the Midwest. Maybe that’s contributed to me being a bit of a bathmophobe. Did you know there was an official term for those of us who fear hills, slopes and the like? Maybe I don’t fear them, I just do whatever I can in my power to avoid running up them. That said I have an uncanny ability to sign up for hilly races. Like my upcoming half in April. Or the notorious Flying Pig in May (ok I knew this one was hilly. It was Thing 2’s love of pigs that drove me to do it).
How to train for a hilly race:
- Find a hill(s). This could be as simple as a bridge or overpass. Around here I am blessed with two, although one gets pretty dangerous in winter due to ice and reduced shoulder. When all else fails, do hill repeats on the treadmill by increasing the incline. Some mills even have a decline feature, take advantage of that if you have it too!
- Start small. There’s no reason to totally overwhelm yourself on your first outing. Start with a few repeats of easy uphill running, maybe 20 seconds each, then jog down easily to recover. Gradually build on this in subsequent weeks: 30 second repeats, 45 seconds, 1 minute, and so on. Increase the number of repeats and increase your speed gradually too. Research shows that a strong pace up hills activates muscle fibers and builds strength, efficiency and endurance. Remember hills take a toll on your body similar to speedwork. I like to alternate speedwork and hills in weekly training.
- Use good form. Keep your arms close to your body (rather than flailing) and pump them (back and forth, not across your body) as you climb. They’ll help you, I promise. Loosen up your fists and shoulders and release any tension in your back.
- Don’t get overwhelmed. Stand tall (no slouching) leaning forward slightly and spot straight ahead rather than looking at your feet or the top of the hill. Conquer each section as it comes.
- Use a positive mantra. “Nice and Strong” “Up and Over” “Light and Fast”. Find a fun, positive mantra you can say to yourself while hanging tough on hills. It’ll encourage you, distract from the agony and and hopefully lighten your mood.
- Simulate the course you’ll be racing on in your training. Look at the elevation chart, note the incline and placement of the hills and get your head wrapped around them. If the hills come in the second half of the race, train hills in the latter portions of your training runs. If you’re able to train on the actual racecourse, by all means do it!
- Don’t forget to practice downhill running. While I don’t recommend tearing down with wild abandon, don’t be so timid that you apply the brakes and stop the natural momentum you get from gravity. A shortened, controlled stride where your feet land underneath you is ideal. If your race features considerable downhill (hello Boston), do not forget to train specifically for this. Your quads will thank you.
Any other hill training tips? Do you embrace hills or shy away from them?
Great tips – definitely agree with start small! I did too many hills too fast and ended up injured. 🙁
Ok, maybe I am missing something, but why not just train on the hilly route of the race? That would make sense to me.
I also suggestion doing some stairs either in a building or stair machine. Great work outs for the hems and quads that will quide you on a hilly course!
Robin if you can train on the racecourse, that is ideal. Often races are out of state or hours away, as is the case for me.
I pretty much have to run hills if I want to run outside. They are EVERYWHERE around here. Luckily, it really does pay off when you run a flatter race course.
I think finding a hill and doing hill repeats is key if you live in a mostly flat area.
Great tips. I also recommend (if you live somewhere with some hills) a long run that incorporates several hills along the way. They start to become second nature and then you find that no race course intimidates!
great tips! definitely need that hill work
I have to run bridges in my area, they are the only hills we have here in the coastal South.
Impossible to avoid hills around here – especially on my long runs. I so agree with you about the importance of practicing downhill running too! Great tips!
I never have to look hard for a hill to climb – they’re everywhere around here. The trick is trying to find a flat route.
I used to hate hills but now I totally embrace them:) Lucky for me there are plenty of hills here in WA. In fact it’s pretty difficult to find anything flat around here;) Great tips!
We have hills all around our neighborhood. When I get in a groove of running outside (rare anymore), I get to the point that I don’t always mind them.
Great tips on hill running!
You know my favorite race each year is the Mountain Goat 10 mile road race. It’s gets it’s name for all the hills. I love training for this race each spring because it gives me a boost for the rest of the season. I train on the course as much as possible. There is a mile long hill starting at the 6 mile mark that is always a challenge. My mantra I say in my head to get up it is “little steps”:)
Bathmophobe? Haha!
There is actually a hill in AH at Nickol Knoll (nicknamed Payton’s hill), where Walter Payton used to do hill repeats when he played for the Bears. A lot of runners go there to do hill training. I’m not a fan of hills, and I haven’t tried it. But it is always in the back of my mind!
These are such great tips, especially the reminder about training on downhill as well. My first marathon was hilly and the downhill killed my quads! Now I have lots of hills and while I still avoid the worst of them, I can tell I’ve gotten stronger in the 5 months or so that I’ve been running them.
Great tips for running hills! I run hills a lot – my neighborhood is super hilly – and I love the idea of using a positive mantra. Definitely trying “light and fast” my next run 🙂
Fantastic tips! I especially love the mantra. I’m going to use that next time! I love “light and fast”!! –Lisa
I imagine myself tied to a point at the top of the hill. Then I take short, quick steps while I climb. Nothing knocks my hill climbing momentum down like taking steps that are too big. Wastes so much energy.
Good tips. I don’t have problems finding hills here. My problem is finding flat routes. I mostly try to avoid hills because of my knee, but when I used to do hill training regularly I felt I was a stronger runner
Great tips! My NYC friends can’t believe we drive to Barrington or Water Fall Glen for hills. I would add that using a hill program on the treadmill can also be helpful. Especially if you live downtown where there are NO hills. I used the TM inclines to train for Mt Washington Road Race last year out of necessity!
I am fortunate to have hills and flats 🙂 You made a great guide here. One thing I would say is that if you are coming downhill, remember NOT to lean back- it stresses the hips and knees and ankles and can cause injury.
No hills around me but I do a little on the treadmill. I did have some issues when I was young & did 5ks – the hill running hurt my knees. Now wit no fat pads in the balls of my feet, I have to be careful..
Great post for runners!
Great tips. As a Midwesterner — I seek out parks near lakes and cemeteries for hill work. Both provide for plenty of hills (rolling) as NO CAR TRAFFIC.
Great post.
Great tips. As a Midwesterner — I seek out parks near lakes and cemeteries for hill work. Both provide for plenty of hills (rolling) and NO CAR TRAFFIC.
Great post.
These are fantastic tips! I am so intimidated by hills, period. My husband’s family is from Pittsburgh and whenever I go there, it’s quite challenging to run the neighborhoods. All of the local runners out there are so used to the hills, though, and they laugh at how boringly flat Chicago is. I always tell them that I like boring. Boring is good! =D
Great tip especially on practicing running downhill. Most people never worry about downhills, right? But it puts so much of a different pressure on your legs. If’s definitely something to prepare for!
You can always come to Colorado to visit every week – we have some hills!! 🙂
xo