The 'Emergency' Hill Training Program

This fabulous program was written for me by my expert training coach, Robert, at my request -  on the understanding, that it is way too late to train for those hills 3 weeks before the Kananaskis race.  It is better than nothing!

Hill Program - Download

Hill Running Described

Try to find a hill that is between 200 and 800 meters long.  Run up the hill at a pace that leaves you tired but not exhausted at the top.  when you reach the top, slowly jog  back down to where you started.  When you reach the bottom of the hill, don't wait or rest - turn around and go up the hill again.  It is recommended you do your hill training on a soft surface.

Up the Hill!

The tough stuff - running up the hill.  Now is the time to concentrate and make friends of these hills.  The most important thing to focus on is to maintain a steady rhythm by using these Key Points.

Key Points

  • Maintain a short, efficient stride from the beginning of the hill.  Do not try to run the same way you do on flats, it will not work.  The stride should be quite a bit shorter than your regular stride length for running on the flats.
  • Imagine your are running on thin ice – you want to run with a light touch, no heavy pounding or the ice will break!
  • Keep your body upright – no leaning forward or backward.
  • Your feet should be kept as low to the ground as possible.
  • Breath through your mouth – both in and out! You need as much air as you can get, so forget about trying to only breath through your nose.

Running Through Snow

Although winter is here, I am told that it should in no way impede a runner's training.  To me that means treadmill.  But to my husband that means - if it is above -20 C you are good to go!   Although we do try to be careful with underlying ice.  No sense risking a bad fall.  Robert usually runs on the road and maintains that winter running is be a huge benefit for building endurance.  

It is a Myth that Running can Freeze the Lungs

If the weather is so bad the dog won't go out - then think again, but a person will not freeze the lungs in normal winter conditions.  I must admit I like running in the winter.   As a naturally warm person, I really enjoy the cooler temperature.  The general guideline is to add 15 - 20 degrees to the outside temperature and that is how you will feel. 
Back to the tips - Clothes.  I have training tights that are good to -20 C and they work.  Also really important are the wind pants on top.  So at least 2 layers if not more.  The rest of the layering for the upper body really depends on the conditions, temperature and your body temperature.  I am naturally a warm person and warm up well for outdoor running.  I only use those little magic mittens for my hands because they are all I need. 

Running:   I am waiting for some inspired info here about winter running from Robert

Happy Winter Running!