Hill Work

Other Running Related Topic

18 years ago 08/20/2005 10:34pm EDT

Over the summer I've been fortunate to be able to train with my teammates for the upcoming XC season. This is my first year running cross (my fresh. & soph. yrs I was a jumper in track). So far this summer I've progressed from running a 21 to an 18:50. I've been told I have a great kick and that my pacing is improving, but I have one problem...Hills kick my ass. All summer I've been working hills every week 12x300-400(meter) hill w/recovery in between. I've been doing extra speed workouts and plyometrics, but hills still seem to hurt me.

18 years ago 08/20/2005 10:38pm EDT

re: Problem

This is most definitely a form problem. I don't really know what to tell you but my form is a bit different on hills compared to the flat and it makes the hills pretty ez.

18 years ago 08/21/2005 8:57am EDT

re: 1500m Runner

Run the hill easy at first, then the 2nd half hard and run hard thru the top until a bit after the hill is done. Use your arms too, focus on them.

18 years ago 08/21/2005 8:18pm EDT

re: in anticipation

Well, I was really little (meaning skinny) in track and I've been trying to work out in the weight room a little bit. Mainly back and arm work, so wouldn't that help my form?

18 years ago 08/21/2005 11:00pm EDT

re: Problem

What type of hills are you running up?

I suggest you run up hills with varying gradients. I also suggest that you find an incline that is longer than 400 metres. Exemplia gratia 2km to 7km; this can be very hard to do but you need to do some long steady runs (not fast) up a slight incline - it works your climbing muscles and gets you used to climbing hills.

Another point which I think is very important is that many athletes only do hill training that involves running to a certain point and then turning around and jogging back down the hill.

This does not happen very often in races, so you need to practice running through hills without losing form or speed. Your repetitions should involve cimbing the hill increasing speed at the top and then relaxing and striding out down the otherside.

I am sorry if I sound didactic, but hills are about the only thing I do well in running.

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