Hills, hills and more hills...

There's only a few words I've found in my experience of the fitness industry, that can make the majority of people turn visably pale right before your very eyes. There's the plank, pressups, squats, and then there's hills....

Interesting enough when I mention hill training to any clients or even think of it myself, this is the image that pops into most people's heads. Looks horrific doesn't it.... but hill training doesn't have to be the equivalent of going up a mountain or a gradient of 20%

Unfortunately, hill training is pretty important, but equally as important is baby steps, especially if you are used to running on flat surfaces.

There are a few little rules when it comes to hill training:

Rule 1

You've been running for a few months, you've steadily increased your distances and feel like  pro. One catch...it's all been on flat routes. So one day you decide you're going to take your training to the next level, whack on your faithful running shoes and find the biggest, meanest hill you can find, to prove that you're the ultimate runner.

Best advice I can offer to help with your hill training, don't tackle the big beasts first. Chances are you will end up with a pretty nasty calf injury, as ploughing the steepest hills straight away is pretty much as bad as a first time runner heading out and attempting a marathon. Your legs won't be used to it, you will be using your muscles in new ways and will need to build up your strength and endurance gradually.

Rule 2

Don't let the big boys defeat you. The phrase "no pain no gain" comes to mind; the phrase that makes every person new to exercise, want to soccer punch their trainer in the face. Hills unfortunately are tough, and probably more of a mental challenge than psyching yourself up for a nice steady 20 mile run. When it comes to the mental challenge of hills there are a couple of things to remember, that will make them a lot easier and less painful:

1. Don't panic - try and keep your breathing level the same as when you are running on the flat, in fact try and put the picture of the hill out of your mind and pretend you're on the flat!
2. Take smaller steps. Galloping up those hills may seem like the best idea in the world. The bigger the steps, the more distance I cover, the quicker I get to the top right? Wrong. The bigger the steps you take up your hills the harder your body will have to work to pull you up to the top. So in this rare case, less is more. Keep those steps short and quick and you'll be to the top in no time!
3. Get some good tunes on - use the rhythm of the song to help you stay at a good pace, or just use the song to zone out and try and pretend you're not running uphill.

Just remember. Nothing is worth doing if it's easy - especially when it comes to your fitness, so although hills are the devil, they are one of the best workouts you can get. If you want to become a champion runner (see me in the image, this was all through hill training), embrace the hills!!!