Road racing and cross-country are different from track racing, in that the topography frequently includes hills, both uphill and downhill. On some famous courses, for example the Boston Marathon, the ability to run the uphills and downhills well is perhaps the most important determinant of who wins. Runners who can master uphill and downhill running can often beat runners who would beat them on the track, or on a flat road course.

Successful hill running requires training, strategy, and technique. Let us start with uphill running, because it can be devastating for a runner who is not well prepared. The training for uphills requires specificity. For example, I am currently coaching a triathlete who is preparing for a regional triathlon in Columbia, Maryland. She felt that she was not a good hill runner, and was dreading the race. To prepare, and to turn this disadvantage into a competitive advantage, she is doing two things. First, she is doing brisk training runs on the racecourse itself, letting her mind and her muscles become familiar with what will be required. This is something Bill Rodgers used to do to prepare himself for the hilly portions of the Boston Marathon. Second, she is replacing many of her track workouts with Lydiard-like hill repetition workouts. Those workouts involve doing a variety of exercises (e.g., springing off the feet and ankles, skipping, and sprinting) up a 200- meter hill, and then jogging down. After a few of these workouts, she is already feeling much stronger and more confident on her hilly runs.

The strategy for uphill running involves patience and caution. Early in the race, it is usually best to run conservatively on the uphills, because running too fast can create too much of an oxygen debt and hurt the second half of the race. It is always good to remember that more ground can be made up on the downhill portions, because the pace is faster. One runner I coached in Tennessee used to do very well in the Cotton Row 10K in Huntsville, Alabama, a course that had the most difficult hill I have ever seen on a 10K course. His secret was to give up ground on the uphill, because then he knew that his competitors would be blown out, and he could pass them later in the race. The technique for uphill running is to stay relaxed, use the arms a little bit more, shorten the stride, maintain tempo, and keep the head up. Many runners lower their head going up a hill, but this closes the chest a little bit and reduces lung capacity. It is best to keep the body and head erect.

For downhills, training involves running hilly courses, as in uphill preparation. The other training that helps downhill running is interval training on the track. That is because running downhill efficiently requires quick turnover, and that is best developed on the track. Actually, downhill repetitions will create turnover even quicker, but too much fast downhill training is not recommended, because it is too hard on the knees.

The strategy for downhill running requires patience, just as it does in uphill running. There is always a temptation to really let it fly on the downhills early in the race, but this is not a good idea. I still remember the Boston Marathon where I ran effortlessly fast in the first downhill miles of the race, only to have my quads tie up after 20 miles. It is best to be careful not to suffer too much downhill pounding in the early part of a race. Late in the race, let it fly!

The technique for downhill running is to let gravity do the work and not to fight yourself. The common mistake that runners make is to run like they are going down a ladder, keeping the feet out in front, and stopping their momentum with every stride. If you feel a big shock with every loud step, then you are doing it wrong. Instead, you should lean forward, keep your feet under you, let your turnover effortlessly increase, and freewheel down the hill. You should feel your feet coming up more in back, and you should strike the ground with glancing blows, never taking the full shock of the hill up your legs. Let your arms get a little bit free, and use them primarily to maintain balance. If you are doing it right, your speed will increase considerably, and at the same time you will be resting and recovering from the effort of the previous uphill.

Anyone can become a good hill runner. By mastering the above points, learning the training, strategy, and technique for successful uphill and downhill racing, you can turn every hilly course into a competitive advantage.

Roland Rust coaches a handful of dedicated runners. (His coaching and running resume can be found at Resume.) Roland can be contacted at rrust9@comcast.net.