The Worst Kept Running Secret

For years people have been wondering how to become a faster runner, whether they are a sprinter, middle distance runner, or a distance runner. Yes, High Intensity Training (HIT) will definitely help you improve and is essential. Yes, hitting the weight room to increase leg strength will benefit you. But as the weight lifter has to max out on the bench press to get to their maximum resistance and improve, so must the runner. And the way for a runner to max out is hills. Free to use, accessible almost anywhere and to almost everyone they are one of the most effective ways to get stronger and faster. What Kenyans running the East Africa Rift mountains and the Nike Running Project running the trails in Oregon, and just about any other effective running team in the world have in common, is that they all do hills. So if you would like to know why this is then here are some of the main benefits of running hills:

• You Will Get Faster - The muscles used while running uphill are the same ones people use while sprinting. So if you improve the strength and elasticity of those muscles then those benefits will show in your new found speed.
• You Will Get Stronger - When you run flat you have a limited number of factors slowing you down such as wind or terrain. But with hills you are adding one of the biggest resistance training factors possible - mother nature nature trying to drag you back down the hill with gravity.
• Injury Prevention - Weak muscles make a weak runner. By strengthening the muscle in your legs you greatly decrease the chance of getting an injury, and one of the most common running injuries that is prevented by strengthening the leg muscles is shin splints.
• It's Not All About The Legs - You may not think it but by running hills you strengthen your arms and upper torso as well. The uphill climb forces you to drive with your arms more vigorously, therefore increasing their strength.
• Increase Your Endurance - A great effect of running hills is that when you come back to run your flat trail it no longer seems as hard after your body has gotten used to the energy exertion involved with running uphill. This lets you go faster and for longer adding a new element to your training regime.
• Corrects Your Running Form - By running uphill your body it forces you to use your arms more, improving your arm swing motion and forces you to keep your head up and your back upright. Positive effects that will still hang around when you go back to the flat.

Personally these benefits are great, but the main factor that attracts me to hill running is the view once you get to the top. And living in Los Angeles does not leave me short of breathtaking views. From a 10 mile mountain run in Santa Clarita locally named "The Beast" with its beautiful view of both the Santa Clarita Valley and the San Fernando Valley from the summit to the infamous Hollywood sign trail with a grueling last mile uphill but leads to an absolutely fantastic view of Los Angeles, and on a clear day you can see right to the  Pacific ocean.

Hills ARE the worst kept secret in the running community. Anybody can do them, and they are everywhere (it doesn't have to be a mountain to be a hill run). Improvisation is key - for instance last week Venice Beach was being combed and left a 30 foot high sand hill. Which was a perfect opportunity for me to get in some hill sprints. There are plenty of different hill workouts to cater to every athlete and here are a few from Running Competitor. So get out there and hit those hills.

Here is a video I found on RunnerSpace of the Northern Illinois Cross Country team getting in a hill workout.