hill training

Martin Lewis

On one hand, the problem with running up hill is that it is considerably more difficult than running downhill. On the other hand, the benefits of effective, well planned hill training are quite considerable. Martin Lewis explains...

Hill training sessions

Hills sessions form an integral part of many endurance training programs and are regarded by elite African runners as one of the most important elements in any training program. The purpose of hill sessions is often misunderstood; considered as speed-work by most. By demanding additional effort to raise the body mass vertically, an athlete will never run as fast up a hill as they will on the flat and hence there are superior speed gains to be taken from maximal efforts on flat ground when looking to develop pure speed. Speed-work has a very simple purpose; allow the runner to run faster than race pace in order to overload the muscle and encourage higher natural speed. The important thing to remember when introducing hill sessions to a program is to treat them as strength work and not as speed-work. If the only high intensity session the athlete includes in a week is a hills session their running speed is unlikely to develop. Hill training alone will not enable the athlete to run faster. Always regard running as a multifaceted discipline where each element in a training program is working in collaboration with others. Hill work is nothing without speed training, whilst equally so your speed-work is nothing without strength and endurance.

Why hills?

Hills enable the athlete to develop strength in a specific manner. If we send an athlete in the gym with a strength training program, they will undoubtedly get stronger, however it is unlikely that the strength that has been developed in a select group of exercises, will transfer directly to endurance running. If I train on the squat or lunge, I will become stronger in the squat or lunge. If I run hills, I will become stronger when running on undulating ground. Gym work has its place in a program, but must not replace running unless it enables greater advantage than the session it may be replacing. A runner with a history of ankle or knee problems who uses one gym session per week to develop proprioception and strength around the ankle and knee joints thus reducing the risk of injury. By directing their energies in to cross training, they are more likely to be able to train consistently without injury and it is this consistency which is important for any athlete in any sport. For most runners, training time is limited and so the advantage of strength work on the road is that not only does it develop specific strength, but it also adds miles to the weekly program, so improving endurance.

Hills...but not as we know it!

Most runners consider a hills session as a series of sprints up a very steep hill of no more than 200-300m. As a session this may develop strength, but not speed or endurance and neither is it specific to any of the demands of endurance running. The long distance runner should be looking for speed, endurance and training specific to the demands of competition. How often in a race are we required on arrival at a hill to charge to the top then walk/jog on the summit? Never! Hill training can achieve all the goals mentioned by pitting specific aims with suitable hills. Hills sessions are designed to increase strength and the ability to climb hills.

Aims

Including hill training in a program will enable the athlete to: • maintain pace over undulating ground or reduce time lost on hills • decrease post climb recovery time • improve the ability to maintain pace on hills avoiding loss of position during climb.

Negative or even splits remain the most suitable route to a best timed performance (not necessarily the best position finish as tactics and awareness are vital). Steady pace is important when tackling hills during a race. The program below is developed from experience of training with elite runners and highlights the purpose of each form of hill training. The schedule is designed to improve strength and speed on hills, for use in a 4 month 10k or half marathon program.

Avoiding Injury

The program acts as a guide and persons suffering from recurring joint injuries are recommended to reduce time spent on hills; down hill running whether fast or slow involves a great deal of braking force and increased loading from dropping additional height which puts strain on muscles. High forces can exacerbate joint and muscle injuries and will always identify muscular imbalance. Poor glute activation and pronation lend to knee and Achilles tendon injury. The slight increase in force required to raise the body weight and the deeper squat like gait may put pressure on muscles acting about the knee and ankle. I regularly see ‘Runners knee’ or ITB syndrome in athletes who perform excessive hill work in the absence of speed-work and flexibility.

Technique

Keep the hips high, the eyes look slightly below the horizontal, the whole body is angled slightly forward but not leaning, to encourage forward momentum.

Do not accelerate in to the hill or attempt to run up the hill fast. If you are running a well judged race, your pace will be close to threshold pace; any faster and you will fatigue early.

Warning!

The hill will increase your overall work rate (even if you maintain the same pace) hence increasing pace into a hill can force your body to deplete and build up lactate, causing fatigue during or soon after the hill. This means that any time advantage gained by running faster up the hill is soon lost as the body is forced to recover meaning the pace must decrease. This does not mean to suggest that the athlete should slow on hills. Sufficient reserve should be available to allow slight changes in energy demand, but not to the extent of a hill sprint.

Hill training format

Shallow hills (a)– Speed endurance and strength; Slight/gentle incline 400m long; 10k pace; 75-80%; Vary duration of session (30mins – 45mins) increasing duration by 5 min bi-weekly. Down hills run at steady pace (comfortable).

Steep Hills (b)– Pure Strength; Steep hill; run at an easy pace; Half Marathon - Marathon pace; 60-70%. Down-hills should be easy to avoid excessive forces to reduce risk of injury. (30 – 45 mins) increase bi-weekly by 5mins.

Hill Sprints (c)– Pure speed; increased resistance at close to maximum speed. 20-25mins only slow easy jog down hill.

Treadmill Hills (d) – Speed endurance (60sec – 120sec reps off short recoveries) or steady pace , just slower than 10k pace run distances up to 5k introducing hills at 1 minute intervals with 2 minute flat running at the same pace. This teaches the importance of maintaining speed over undulating ground. Hill gradients may be varied weekly.

Proposed schedule (10k – Half M program):

Week 1 – (a)

Week 2 – (a)

Week 3 - R

Week 4 – (b)

Week 5 – (b)

Week 6 – (c)

Week 7 – R

Week 8 – (a)

Week 9 – (a)

Week 10 – (b)

Week 11- (b)

Week 12- (c)

Week 13 – (d)

Week 14 – R

Week 15 – (d)

Week 16 - R

About the Author

Martin is a gifted athlete and has a huge brain. Not only did he graduate from Loughborough University with a 1st class degree in Sports and Exercise Sciences, he can run very fast for a long time. He currently spends his time studying for a PHD in Simulation Modelling (we don't know what it is either) as well as continuing to train hard. He is an expert in endurance training and has experience of training with elite skinny dudes. He will though, completely ignore you if you go to support him in the London Marathon so I wouldn't bother if I were you.