by Ujena Fit Club Coach Barry Anderson  The majority of runners would probably tell you that they dislike running up hills in a race. The goal is often just to make it to the top of the hill where they can slow down and recover from their exertion for the next few 100 yards. That negative attitude can be a great asset to your racing strategy—particularly if you add one more element—Race Over the Hill.

When approaching hill running in races, think in terms of running over and past the top of the hill. Your pace up the hill will likely have slowed somewhat from your race pace depending upon the angle of assent. What you should do as you reach the top of the hill is to accelerate back to your race pace, or faster, rapidly for the next 100 yards or more. If the uphill is followed by a slight downgrade you will likely be able to recover from your uphill effort somewhat even at this increased pace.

This strategy will often allow you to pull away from your competitors and even cause them to loose confidence in staying with you through the rest of the race. Start practicing this strategy in your training runs as this rapidly increased pace will seem to be difficult at first and does require a good deal of effort. Once you master this racing technique, you will begin to see hills as an opportunity and just another bump in the road.

Barry Anderson was the women’s track coach for 10 years at Kansas State University. He organized the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status.  Barry just started back running last year after a 26 year layoff. He ran competitively from age 13 through college. "My brother Bob got me started running in the early 60's...and he has done it again now that I am 60."

Above photo: The Thompson twins leading the Chinese New Year's 10k in San Francisco.  photo by Catherine Cross Ujena Fit Club

I was a much better hill runner when I was younger...I can still really hold my own racing down a hilll but up a hill is another story...I wonder why it is different now?
Bob Anderson 5/9/12 8:36 pm

Do you incorporate any specific hill training in your workouts?
Barry Anderson 5/10/12 12:40 pm

I would imagine as you get older you start to loose alot of muscle in your legs. going down a hill requires alot less effort on the muscles and puts more strain on the joints and bones. You have been running so long that your bones and joints are used to the impact but no matter what you do you will lose muscle as you get older and will have to work that much harder to keep it.
Steven Richardson 5/11/12 7:45 am

Luckily in age group competition you are running against others who are going through the same thing. I was a good uphill runner but could really turn it on going down hill ( sub-5 pace or faster). Not any longer.
Richard Stiller 5/11/12 8:51 am

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Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon