Running hills is a great way to increase your endurance. If you actually practice running hills, not only will the uphill battle seem like less of a battle, but your speed on the flats will increase as well. Here are a few tips to make hill work seem less daunting, but still useful.
- When making a route, include at least five hills that are about 200 yards (183 meters).
- If you are new to hills, don't focus on your pace, but your breathing. Try to keep your breathing effort the same on the incline as it is when you are running on the flats.
- When you are more acclimated to hills try running with as little disruption to your running rhythm as possible. Try to keep your pace up, and the increase in endurance and speed will follow.
- If your focus is to increase your strength, try lifting your knees and pushing off hard with every step and focus on the vertical motion of climbing the hill. This will increase both your stride length and the range of motion in your hips. This difference you will definitely feel on the flats.