Boost Running Fitness with Hill Training

Hill training is a fantastic way to boost your fitness and it's also incredibly time-efficient.

You can give your heart and lungs a great workout while strengthening your legs, building stamina and improving running technique.  All with just a few minutes of focused effort.

Read our guide to hill training from Women's Running Magazine by clicking on the pages below.

Then head for the hills.

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7 Basic But Essential Running Training Tips

There's a lot of marathon talk around at the moment so I thought it worth a reminder of some of the fundamentals in the quest for a good performance over the distance.

There's a whole host of things to consider in the lead up to running 26.2 miles, and with a few people incurring minor injuries as their event approaches they enter the business end of their training plan, keeping the basics in mind is ever more important.

Incidentally, you don't have to be training for a marathon for these tips to help.  These guidelines are relevant to get the best out of training for any distance of running, or even when just running for fun!

1) Increase the duration of your long runs steadily and progressively over the weeks.  Do not be tempted to make a big jump up in mileage from one week to the next, even if you feel good.  Gentle adaptation for the body is best for staying injury free.

2) Complete one or two short runs during the week to supplement your weekend long run.  These can be hill training or interval training sessions for maximum results in the shortest time.   

3) Include one dedicated strength training session each week.  You can include some strength training as part of your hill or interval sessions but try to keep one session a week for strength / core / stability training.

4) Include plenty of stretching in your schedule.  I know, why spend time stretching when you could be running?  Trust me, your overall progress will be best if you can follow your weekly plan without interruption by injury, and stretching can keep many likely injuries at bay.  Include a few minutes to stretch after every session and also stretch various muscles as you move around your daily routine.

5) Make sure you are always well hydrated

6) Fuel yourself well at all times. Follow a consistent day-to-day healthy eating routine so that you can get the best out of each training session and also recover effectively.  This doesn't mean a puritanical regime, it means striking the right balance for you each week.

7) Know when to rest.  By rest I mean know when to take a day or two off training to allow your body to recover and adapt fully and also know when to get some sleep.  Recovery is as much a part of your schedule as running so make it count.

If you'd like more running related advice and some sample workouts take a look through our recent series in Men's Running Magazine on how to fit your run training into a busy schedule.

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Some Super Efficient Training Advice For Runners

High-intensity interval training (HIIT) requires hard work in short bursts.

But it's well worth the effort.

In our latest feature in Women's Running Magazine we outline the benefits to runners of including this type of training in your regular routine, including:

• Boost fitness fast
• Add some variety to your training schedule
• Improve speed and stamina

Click on the full article for more details.

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Pushing the Boundaries of Performance: 3 Simple Guidelines

Following last weeks blog, 'Do you know what you're really capable of?' I thought it might be useful to share some tips on how you can discover what you might be capable of, both from a physical performance and a business performance perspective.

First, a short practical, personal example.  I'm currently training to attempt a personal best time at a half marathon.  It's a hilly course so I've been spending a lot of time recently running up hills.  Last week while running steady laps of a local hill I was thinking to myself that I'm quite pleased with how the time it takes me to lap this route has steadily dropped over the last few weeks, but I felt that I'd probably got to the stage where the laps were unlikely to get much quicker.  

Then, on lap 12 (it's not a long circuit) I was overtaken on the downhill section.  That wasn't great so I increased the pace a bit and got back in front on the flat part of the circuit, only to be overtaken up the hill again.  I used my fellow runner as a pacemaker and followed him up the hill (where he stopped) and I carried on to discover I'd completed the lap a good 20-seconds faster than ever before.  The rest of my laps were all quicker than my previous best time and I finished my run very happy and thankful to the guy who jolted me out of my familiar rhythm.

So, what's the point?  Basically, if you want to progress quickly in sport and in business, remember to follow 3 simple guidelines:

1) Get a training partner or get a mentor.  Someone who will challenge you and prevent you from falling into a comfortable routine.

2) Join a club or change who you spend time with.  Surrounding yourself with great performers and high achievers will spur you on to great things.

3) Set tight deadlines. Whether it's sporting events or career development, aiming to achieve success sooner rather than later keeps momentum and helps you see opportunities where others may miss them.

Finally, I guess the last piece of advice would be to find some hills.  Real or metaphoric, seek them out, discover a way to conquer them and move on to the next one.

Photo by LuciusArt Fotografie (Flickr)

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Boost Fitness Fast: Rise to the challenge of hill training

Hill training is one of the most effective ways of sharpening your fitness in a short time.

Tackling hills may seem daunting, but with the right technique and a positive attitude you'll achieve peak performance every time.  For anyone pushed for exercise time, it's the perfect solution.

So, to help you get started, here are some top tips I wrote for Women's Running Magazine on how to get the most out of your hill training.

Image by Michael Lokner Flickr

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