Training

HIT THE HILLS How hill training benefits distance runners

Gregory Taylor of Minneapolis runs up a hill at the mississippi 10-miler in May. Photo by Wayne Kryduba

BY DENNIS BARKER

Distance runners are constantly advised to run hills in training. But looking at specific hill workouts reveals quite a variety of actual training methods. There are several different hill training techniques which vary in length and steepness of the hill, the intensity of the run up the hill, what the body action is and whether it is done as an interval workout or as a straight run on a hilly route. Some of these have more application to training for specific events but using a mix of them will improve any runner’s strength and speed.

There are four specific hill training techniques that benefit distance runners. While the training effects vary, they can all be considered strength work due to the increased work done by the leg, arm and trunk muscles than what is required while running on level ground. This improves running economy (the ability to run faster without significantly increasing energy expenditure) and strengthens muscles used for acceleration, which improves speed.

The four types are running a hilly route, running a series of long hills from 400 to 600 meters on a gradual incline, running a series of short hills from 50 to 150 meters on a steeper incline and hill bounding, or as Arthur Lydiard called it springing.

Running a hilly route provides a variety of challenge due to the different lengths and percent incline of each hill encountered. The run should be done using a steady pace on the flats, attacking the uphills and easier on the downhills. This is an aerobic workout even though the aerobic limit may be pushed occa

TRAINING

sionally depending on the length or the steepness of a particular hill. It also requires the runner to change pace and recover while maintaining a steady pace. These are good runs to do during the pre- and early season when the primary training focus is on endurance.

A series of runs up a long, gradual hill utilizes fast-twitch and slow-twitch muscle fibers, and provides both an aerobic and anaerobic training stimulus. A hill of 400 to 600 meters is adequate for this type of workout – any longer and the recovery on the jog down would be too long. These runs should be run at, or slightly faster, than lactate threshold pace (a comfortably hard pace on level ground that can be maintained for several miles). With the incline, the runs will be hard but not maximum efforts. This will allow running form to be maintained without crossing too far into anaerobic territory. These workouts are done primarily in the early season and provide a good transition from the early endurance training to the faster anaerobic work of the racing season.

A series of short hills from 50 to 150 meters on a steep incline is an anaerobic workout due to the faster pace of the runs and the shorter recovery walk/jog down. A primary benefit of this workout is speed and power development which is essential for shifting gears quickly and strongly during racing. The primary focus should be on form, staying tall with quick, powerful strides off the forefoot, driving the knees and arms strongly. This type of workout can be done in the middle of racing season when the training focus shifts to speed.

A variation is to run a few of the short hill sprints at the end of regular runs two to three times a week. This gets your body used to running fast when it’s fatigued which improves race finishing speed. Keeping the hills short helps maintain running speed and form.

Hill bounding also develops speed and power but does not have the anaerobic quality of sprinting up a short, steep hill. It is similar to a plyometric exercise. Bounding is also done on a short, steep hill of 50 to 150 meters with an emphasis on tall form, exaggerated knee lift and arm action, powerful drive off the forefoot with emphasis on gaining height, as well as distance, on each bound. This requires a very slow jog or walk down the hill in order for the leg muscles to recover between repetitions. This type of workout can be done throughout the season in conjunction with other types of cardiovascular training.

Lydiard’s variation calls for springing up a 200 to 300 meter hill with slow forward progress, lifting the knees with a bouncing motion. At the top of the hill, jog for three minutes, then stride down the hill quickly. If the hill is fairly steep, the run down should be done easier. At the bottom of the hill, sprints from 50 to 400 meters are done; then the circuit begins again. It is important for the sprints to not be too intense, particularly at the beginning, since it adds an anaerobic component to the workout. Lydiard suggests a total of one hour of continuous springing, jogging, striding and sprinting. This type of workout takes place in the early season as a transition from aerobic to anaerobic work.

Running a hilly route, particularly on a longer run, will improve strength at all distances due to the high quality aerobic nature of the workout. Running a series of long hills on a gradual incline and Lydiard style hills will also be beneficial to running faster at all distances because of the aerobic/ anaerobic combination. Running a series of short, steep hills and hill bounding will be most beneficial for improving speed at shorter distances. Ron Hawkins of white bear lake is pictured at the mdra mudball.

Photo by Wayne Kryduba

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