I already talked about how to conquer your fear of hills.  Hills are actually a great way to get a better running workout.  By incorporating hills into your running, you are doing many good things:

1)  If you only train on flat surfaces, you are only working on the same leg muscles over and over.  Grade changes help work all the muscles, getting you more fit.

2)  Hills give you resistance training, like lifting weights.  Your legs get used to struggling, so when you do run on flat surfaces, you feel freer and run faster.  Short bursts help with your speed and long slow hills help with your endurance.

3)  If you have prepared with hills, you are more ready for races than are other runners.  Then you simply pick them off on the hills and give yourself a better chance to get a better time.

Again, the hill is in front of you.  Slightly lean into it – use short choppy strides while only looking about 10 feet in front of you (don’t look at the top).  When you get to the top, you crest and count 10 strides before settling into your pace again.

Good luck and happy running …..

#running #runningtips #runninghills #noexcuses #runningcoach


Hill Workout

Nickolas Joannidis
Nickolas Joannidis
I have been running for over 35 years, having done practically every possible racing event or distance from the 100 meters through the marathon. I competed in varsity high school cross country and track at Saddle Brook High School in the mid-1980's, varsity cross country and track at Division II Pace University and finished well over 200 road races since then, including 20 marathons with a lifetime best of 3:14:50. I was the president of the Hoffmann LaRoche corporate running team for 7 years, growing the team from 25 to over 90 during his tenure. I coached many of these runners to achieve their goals, whether they were beginners or advanced. In 2011 I was an assistant coach for the Fair Lawn Recreation track team, helping the 10 to 14 year old group. I am currently personally coaching dozens of runners, from beginner levels to advanced levels and getting them to be prepared to meet their goals.

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