Hill running

I am a flat-lander.  I grew up running where it was very flat ground at almost sea level, so I hate to sacrifice time and pace to go uphill.  I would rather run flat and fast to get where I'm going in the shortest time possible.  But I'm starting to learn (as with most hard things) that every once in a while it is a good idea.  So it's time to channel your inner mountain goat and run hills.  It builds strength and forces you to work on good form.  Here are a few ideas for how to work hill repeats into your normal training regimen. 

1.  The repeat.  Warmup for a few miles, then find a hill 200 to 400 meters in length.  Run hard up, then jog back down for your recovery.  Start with 2-4 hills, and add one or two a week.  This easily replaces a track session, and is a good workout for races of any distance.  Focus on running upright while driving knees and arms forward.  

2.  The trail run.  This can be an easy run or a tempo day, based on the terrain and pace.  It is great because it gets you off pavement and on a softer surface, and usually covers much prettier scenery than the usual pavement pounding.    Simply head to the hill or a nice local park, and run for a designated amount of time.  Pay attention to your footing especially on trails.  

3.  The hill climb.  Simply pick a local mountain and eat it for breakfast. Or run up until your legs burn and your lungs are begging for mercy.  Then turn around and come back.  Substitute this for any hard day.  When possible, ice in the creek when you are done.  Your legs will need it. 

4.  The downhill.  You have to be careful with downhills because of the pounding it puts on your body, but it is good practice if you know your upcoming race will have a lot of downhill, as those muscles need workouts too.  Once every couple weeks, find a hill with similar slope to that which you will be racing, and do the reverse of #1.  Run hard down, then jog easily up for recovery.  Still a good workout, it will train your body to run hard down without getting out of control. Maintain good form by staying upright, and keep your arms in control with no windmilling.   It is better if you can do this on a soft surface like dirt or grass, but watch for holes and bumps.  

Be aware that side effects of running hills might include symptoms such as increased lung capacity, chiseled calves, and quads like tree trunks.  Once you get past the initial soreness, you will be the envy of all your flat grounded friends.  Do watch for nagging soreness in IT bands and shins, as too much downhill can lead to injuries, so keep ice handy.  For advanced hill running, do the same thing but at high altitude.  Then you will know you are really tough.  Happy hill running.