BASS PRO MIDWEEK MOTIVATION - Why Hill Work Belongs in Your Training

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about why hill work belongs in your training, even if the race you're training for doesn't have any significant hills.

 

For instance, the Bass Pro Marathon/Half doesn't have a whole lot of hills but the Dogwood Canyon trail runs do, a whole lot of them! As does the upcoming Run the Rock  happening on September 12. 

But this is the deal, no matter what event you're training for, I will tell you that as a runner and running coach, one of the best ways to become a stronger, more efficient, and more confident runner is also one of the simplest: run some hills. 

Hills may not always be your favorite part of training (I know runners who avoid them like the plague), but they have an incredible way of exposing your weaknesses and then helping you turn those weaknesses into strengths. 

Which means, whether you’re training for your first 5K, working toward the Bass Pro Shops Half Marathon or Marathon, or preparing to tackle the trails at Dogwood Canyon, adding regular hill work can make you a better runner from head to toe.

Which brings us to some of the many benefits of running hills…

Hill running is often called "strength training in disguise," and for good reason. Running uphill requires greater involvement from the glutes, hamstrings, calves, quads, and core than running the same pace on flat ground. It also encourages a strong knee drive, good arm movement, and a powerful push off the ground. Instead of simply trying to run faster to increase the intensity of a workout, a hill naturally creates resistance. Over time, that extra resistance can help improve running strength and make your normal running pace on flatter terrain feel easier.

Hill work is also great cardiovascular training. Your heart rate climbs quickly when the road starts going up, even when your pace slows down. That means hills give you an opportunity to work hard without necessarily having to sprint. Short hill repeats (sprinting up and jogging down) can provide a powerful workout, while longer, steady climbs can teach your body to maintain effort when running gets uncomfortable. Both are valuable tools for anyone participating in the Bass Pro Fitness Series, especially as fall race season gets closer.

But the benefits of hills aren't only physical. Hills train your mind. Every runner eventually encounters a moment in a race when the legs are tired and the brain starts suggesting that slowing down or stopping would be much easier. Hill training gives us repeated opportunities to practice staying calm, maintaining effort, and continuing forward when things get difficult. 

There’s something incredibly satisfying about reaching the top of a hill that once intimidated you. Do it often enough and you begin approaching hills with confidence instead of dread.

And there may be no better opportunity to put that hill training into practice than Run the Rock at Top of the Rock in Ridgedale, Missouri. Run the Rock's challenging 3- and 6-mile courses provide exactly the kind of terrain that can push runners outside their comfort zones. The 6-mile course in particular is challenging, with hills and a variety of surfaces along the way, but runners are rewarded with some of the most beautiful scenery in the Ozarks, including waterfalls, a cave, scenic overlooks, and incredible surroundings. Instead of looking at those hills as something standing between you and the finish line, think of them as part of the training.

Run the Rock also comes at a great time for runners who have their sights set on the Dogwood Canyon Trail Runs in November (or any other fall race). Trail running requires a different kind of strength than running on flat pavement. Hills, uneven surfaces, changing terrain, and long climbs can challenge muscles that don't always get enough attention during traditional road training. 

Don't forget about the downhills, either (I can’t stress that one enough). Many runners focus so much on getting to the top that they forget descending is a skill of its own. Downhill running places different demands on the legs and requires balance, control, confidence, and good technique. A runner who has practiced both climbing and descending is going to be much better prepared when race day includes rolling hills or challenging trail terrain.

If hills aren't currently part of your training, you don't need to start by finding the biggest hill in your neighborhood. Begin gradually. Add a few short hills to an easy run, finish a workout with several controlled hill repeats, or choose a rolling route once a week. Focus on effort rather than pace. Your pace will naturally slow going uphill, and that's okay. Keep your posture tall, shorten your stride, use your arms, and concentrate on maintaining a steady effort all the way to the top.

So, there you have it friends. I hope that inspires to seek the hills and seek them often!!! And if you're looking for the perfect place to put that hill strength to the test, get registered for the Run the Rock. Those hills just might be exactly what you need to get stronger today—and to be ready when the trails of Dogwood Canyon come calling in November. You'll also be more than ready for those flat races! Which makes running hills a win-win for every runner.  Happy Running!