Hill Training

Hill training is a hard quality workout that will improve your overall running fitness a lot as well as increase your VO₂max. Towards the end of the marathon, when you are getting tired and your running form suffers, these exercises will help you to finish the race, regardless how hilly the route is. Hills build "character", it is your mind that you need to convince that you can do it!!!

Choose a Hill

Find a hill that is about 600m in length with an approx. 8% incline, so an elevation gain of 40m is fully sufficient!

Up the Hill

• make sure you are warmed-up before you start the hill workout (3km)
• keep the leg turn-over high (180 steps!), shorten your stride
• stay erect or even lean backwards a bit, look up toward the crest of the hill
• run hard; heart rate should be 80%-95% of max
• use your arms, your arms stay in sync with your legs, if you pump your arms faster your legs go faster - they really do ..up to a limit)
• don't stop at the crest, push on
• focus on form

Down the Hill

• risk of injury is highest on the downhill, focus on your form and stride!
• lean downward and let gravity pull you down the hill, open stride
• foot strike should be with your foot under your upper body
• DO NOT LAND WITH YOUR LEG EXTENDED IN FRONT OF YOUR BODY

After the Hill

• a cool down run helps getting rid of the lactic acids
• STRETCH
• take it easy for a next day or two!