1. Strength Training
Long hours in the gym spent pumping iron can certainly benefit a person but it does not necessarily benefit the runner directly. Hill training can improve body strength and muscle tone while at the same time helping a runner improve her stride and knee lift when running on flatter surfaces. When you run a hill, it forces all the bodies joints, tendons and muscles to work together, and thereby strengthens them as a complete unit, rather than the individual muscle training involved in weight lifting.
2. Proper Form
Hill training, because of the different angles and the pull of gravity, requires a slightly different running form. Tilt the body slightly forward toward the incline of the hill. Your shoulders should be pulled back and your head pushed up. Make sure to shorten your running gait to smaller and more compact strides, and to slow your pace. Finally, make certain that your the feet stay close to the ground to allow for any missteps while moving up or down the hill.
3. All Downhill from Here
One of the more difficult aspects of hill training is running downhill, especially those hills with a severe decline. If the runner descends too quickly it can result in a fall and injury. In addition, descending too rapidly with improper running form can harm the muscles. Conversely, if the runner takes the decline too slowly and is constantly putting on the brakes it can cause muscle fatigue to the quadriceps muscles and will not allow the proper pace during training. The ideal pace is somewhere in between. Once a runner has trained on a few hills, he will find his ideal pace. Finally, the running form should be the same going up and coming down the hill.
4. Dress for Success
Hill training requires a shoe with more grips in the sole and more support in the ankles. Cross training shoes are usually best for the budget conscious because they can work for traditional and hill running. Also during hill training, a person should wear clothes that will protect their arms and legs from a possible fall.
5. Size of the Hills
There are generally two type of hills used for this training. One is a short hill built for speed hill. Incorporate this one into the normal running routine, or do speed training by running that hill repeatedly with short breaks in between. The second is the hill built for stamina, which is large and long enough to use for an entire run. Run this hill as you would run any other training route.
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