September 2002

Previous issues

Each month we offer a new article by Kitty Consolo, Ph.D.   Kitty is a veteran runner and exercise physiologist.  She has been running and racing since 1975, and has won over 400 road races ranging from the mile to the marathon and went to the first women's Olympic marathon trails in 1984. Kitty has a PR of 2:42.46 for the marathon and 35:02 for the 10km,  She now enjoys shorter races and masters running.

Enjoy, and please let us know your thoughts about the Runner's Corner!

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Hill Training

     With Fall around the corner, a lot of runners are hitting the cross country trails and longer road races which invariably means running into some hills.  This months advice will tell you the benefits of hill running as well as guidelines for doing hill running properly so that you can avoid illness and injury.

The Benefits

     Running up hill in particular strengthens the runner's quadriceps (thigh muscles), hamstrings (back of thighs) and calf muscles.  The strength gained can be equivalent to work done in the weight room without the danger of injury from squats and other leg exercises.  In addition, running up hill increases ones aerobic capacity by strengthening the heart and lungs and if done repeatedly, also builds endurance.  However because hills can be taxing, they should only be done once a week.  Here is some advice on how:

Running Uphill

     Take time to warm up on a flat area with easy running until you work up a sweat.  Running uphill cold can cause injury.  Decide if you want to do long hill repeats, short steep hills or a course with hills throughout.  A long hill, say 1/2-2 miles that you repeatedly run up is good for developing endurance and marathon training, especially if you are going to be racing races with hills.  Short, steeper hills are better for those who wish to develop more speed and who will be racing shorter races like 5kkm.  A course with hills throughout is a nice compromise between the two and offers simulation for races that are on hilly courses such as the Parkersburg Half Marathon.  Once you have chosen your course and warmed up, use the following guidelines when running up hill: 

1. Shorter your stride and lift your knee

2.  Land more on the balls of your feet, not your heels

3.  Look at the crest of the hill

4.  Raise your arm carriage so that your hands come up above your shoulders as you swing them forward

5.  Run through the crest of the hill rather than just stop when you reach the top

Down Hill Running

     Down hill running should be done with a lot of caution because too much can cause runner's knee, back problems and lots of muscle soreness because of the eccentric contraction of the muscles.  However if you know you will be racing a course with a lot of down hill such as the Boston Marathon, not doing any downhill running before can leave your body quite injured during or after the race.  Choose a hill that is long and gradual, not short and steep for downhill running.  Begin jogging down after a good warm up.  Then work on adding the following:

1.  Gradually lengthen your stride and land more flat footed

2.  Lean forward slightly so that you are perpendicular to the hill

3.  Look at the ground 8-10 feet ahead of you, not at your feet

4.  Lower your arms slightly for balance and make sure they swing forward and back rather than side to side

5.  Try doing just 1 or 2 down hills at first and see how you feel the next day, it is very common to feel soreness the next day after running downhill.

By learning to run efficiently both up and down hill, you can often better your time and become faster and stronger on flatter courses as well.

Best wishes for a great fall and see you out there on the hills.