Recently, we discussed Training for a Downhill Marathon, which gave you tips on the importance of downhill training. Today, we’re talking about how to conquer a hilly race (of any distance). Since what goes up generally must come down, there will be downhill training involved. You might want to refer back to this post for some extra downhill advice.
How to Conquer a Hilly Race
Planning a hilly race? Here are some training tips to help you conquer it. #running #runningtipsClick To Tweet
Hill Workouts
Well, of course, you might say, one must do hill workouts when training for a hilly race. Yes, it’s obvious, but still needs to be listed here. There are different types of hill workouts, including hill sprints and longer rolling hill runs, all of which will benefit you in a hilly race. Some might be more appropriate depending on where you are in your training cycle, or upon the type or distance of hilly race which you’re running. Here are three different hill workouts that will make you stronger and faster.
Running Downhill
Basically, what goes up, must come down. Most hilly races have almost an equal amount of downhill running as uphill. Most runners will focus on the uphill, assuming that the downhill will take care of itself. However, downhill running is a lot more difficult than it seems at first glance and runners can benefit from incorporating it into their training. Here are eight tips for running downhill.
Endurance
While certain hill workouts mentioned above will improve your endurance and stamina, having a base of endurance running early in your training cycle will give you an advantage as the intensity increases. Depending upon the length of your race, incorporate a weekly long run of six to 12 miles (for races up to half marathon distance).
Strength Training
A hilly race is very challenging for your entire body, so a strength program that includes unilateral and core exercises is vital. A strong core will help you resist the gravity that wants to pull you down as you run uphill, and, in general, strength training will help you run faster and prevent injuries. Here is a great strength training program for runners (that only takes about 30 minutes!).
Run on the Appropriate Surface
It’s simple. If you’re training for a road race you should do most of your running on the road. Likewise, if you’re racing on the trails, get on the trails as much as possible. At the very least, complete your long runs and hill workouts on the appropriate surface. This will help you adapt to the conditions/surface on which you’ll be racing, which will help you run faster.
Following these tips will help you run faster and conquer your hilly race.
Do you have anything to add to the conversation? Is there any particular workout that has helped you smash a hilly race?
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It’s so important to train on hills before a hilly race! And unfortunately sometimes it can be hard to tell just how hilly a race is from the elevation map. I like to use the treadmill to my advantage by controlling the inclines and declines, making them as similar as I can to how the race will be.
You have declines on your treadmill? That’s awesome. That can be one of the challenges of treadmill training, you can go up but you can’t go down.
Yes! The part about training on the same surface really got me — it’s such a simple tip, but one so many of us (🙋♀️) forget.
Running hilly trails on the road just doesn’t translate the same, does it? I’ve got a hilly trail race next month, so I’m reminding myself to get off the pavement and into the dirt more often. Do you ever find the trails make your hill workouts feel easier – or just differently painful?
I think hill workout (or speed workouts) feel harder even though you’re actually, usually, going slower than you would on the road. But it is important if you’re doing a trail race.
Training for an uphill and also a downhill race can be tricky! Using the treadmill can help for sure
Yes, if you don’t have hills near you the treadmill can really be helpful. Though most treadmills don’t have a downhill option.
Love it. It’s funny because we really don’t have hills here. We have to train on the intercoastal bridges if we want any kind of elevation, and those certainly can’t replicate things like rolling hills or shorter ones.
That being said, my golf course race had its fair share of little hills and it was kind of cool and different. Nice to get a change up from the normal flat roads.
Rolling hills can be fun. Just when you’re tired of going up you get to go down again!