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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great tips and I have a hilly 7M race coming up.
Most of my runs ae on flat roads so I never feel fully trained.
I adjust my expectations… and often walk up the hills and run down them.
It can be a challenge to train for a hilly race if you don’t have any hills to train on.
Training for a hilly race can be challenging! Thanks for the ideas on how to prep
Hilly races are challenging so it’s always good to be prepared.
Great tips! I think strength training is so helpful for running hills.
Strength training is helpful for all aspects of running!
We rarely get hilly races here. There are a couple of events that have bridges, but that’s about the extent of it. It’s also hard to train for them here, unless you run on said bridges or use a treadmill. I am sometimes a little jealous for the idea of different terrain and elevations. Sometimes.