Do I really need to incorporate hills into my training runs?

Q: If the race I'm training for its flat, do I really need to incorporate hills into my runs? Will regret it if I don't?

A: The short answer is YES.  Hills have many benefits during all training cycles regardless of the goal race terrain. Hills are the perfect workout to increase leg turnover or stride power, build leg strength and increase our running efficiency.  The best part is you don't have to think about it too much because when running uphill the ground "meets the foot" which creates faster turnover, a higher knee rise and more ankle dorsiflexion, which all translate positively to your running form on a flat surface. I haven't met any runners, including myself, who don't want to achieve all of these benefits and it certainly will make race day that much better.

You don't need to stress trying to get in lots of hill work on your longer training runs.  Here are a few easy ways to incorporate them into your training:

Find a hill that is anywhere from 100m to 200m long (20-40 seconds) and run a repeat-type workout.  Beginners do 5-8 reps; experienced runners aim for 8-12 reps. Your pace should NOT be an all out sprint to start but more like an 85 percent effort CONSISTENT throughout the entire hill. Be sure to always focus on your form: face relaxed, core engaged, arms at 90 degrees and pumping, light and quick off the ground.

Once you have gotten some hill miles on those legs, you can complete this version:  200m hill (up to 35-40 seconds) run at 95 percent effort to halfway point and then jog back down to the bottom.  Without resting then begin to run all the way up at 85 percent effort.  Beginners do 8-10; experienced do 9-12.

And of course don't forget that you reap the benefits shared above by adding hills into your shorter weekday running routes; keeping in mind all the tips above about form.  Give yourself time to recover; one minute to 1:20 for beginners and 45 second to one minute for experienced runners.

Kari Smith is a private running coach, certified personal trainer, and is the co-founder of Philly Surge Running. She currently works with runners online and at the track, leading group speed sessions. Kari's coaching philosophy is rooted in teaching her athletes how to balance the stress-recovery equation and specializes in helping runners of all abilities achieve consistent, progressive results towards their running goals.

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