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Tips for Running Hills 2008-02-15 04:00:00

Run For the Hills

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.


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katie_c katie_c 9 years
my cross country coach always pushed us on the uphill--said that was where we could knock the most people off during our races and boy was he right! my love for the uphill and ability to slide up it still surprises my friends.
annalia05 annalia05 9 years
I learned this lesson the hard way. I had been training only on the streets in my city, which are pretty flat. Then when a ran a road race that was hilly I barely made it to the finish line even though the mileage was what I had been training for. Lesson learned and now I run lots of hills.
One of my proudest fitness accomplishments was running up a HUGE sand dune near my house. It took me weeks to be able to do it without stopping or slowing, but I did it! Now I love the challenge of hills.
aimeeb aimeeb 9 years
This makes me want to go for a hike. :) (well when the weather is warmer)
wenzy wenzy 9 years
Thanks for using meters as well as yards :)
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