Running hills has been used for many years as an intermediate step in building strength and endurance on the way to speed work and later racing. Arthur Lydiard included hills as an integral part of his training program.
Long distance training came first. Hills followed. And later speed work was undertaken before peeking for the racing season.
Hills can be begun after you’ve done some distance runs. Ease into them. They shouldn’t start off too steep or too long. A good distance is between 200 and 300 meters. We’ll let you select what slope to run since your choices are likely limited.
Don’t charge up the hill. Move up it steadily. The uphill run is when gains are made. Use the down slope for recovery. People have used a variety of mental imagery to help on the way up long hills. Some have even thought of “the little engine that could” saying “I think I can, I think I can”. Whatever it takes is fine.
Don’t run back down the hill. Running down will place unnecessary stress on your knees.
Remember to just start with a few hill repeats. Two to three is fine and every one or two weeks can you add on one more repeat. Work your way up to 6 hill repeats. If you are just starting your marathon distance training now, it is probably not the correct time to start hill work. That time will come a few months from now for the runner who is competitive and fit to do so.
Hills are not for everyone. Be sure you are cleared by your physician for an exercise program and particularly for a vigorous exercise program before undertaking new forms of exercise.
Enjoy, have fun. Start off slow and easy. Build up gently. Avoid injury.
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