I live in a very hilly area – will this affect the way I run?
Hill running promotes the best running style: it makes you lean forward, develop a mid-foot strike and use your upper body more. Alternating uphills and downhills is similar to interval training, and perfect for improving lung power and VO2 max. But it’s best not to compare your times with runs on the flat. The first few runs will test your endurance, cardio health and calves. You will be vulnerable to injuries if you push yourself too quickly, too early – so start slowly. Be sure to stretch your calves frequently, as they may feel tight during the adjustment period. You’ll need to leave stretching time for your quads and glutes too. Foam rolling is one of the best techniques.
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Should I weight-train my legs to build the strength required for tackling hills?
Yes, but don’t stop there. Strength for propelling yourself uphill also comes from your glutes, hip flexors, core and upper body. Standing dumbbell calf-raises strengthen most of these muscle groups: stand with feet shoulder-width apart, a dumbbell in each hand. Keeping your abs taut and let your arms hang by your side. Rise up onto your toes, holding yourself at the peak for one second, then lower back down. Do two sets of 15 reps twice a week. Use weights as heavy as you can lift while maintaining good form.
Rodney Bassett, coach
On downhills, should I let loose or hold back to reduce the pounding?
Neither is a good idea. Simply relax, keep your feet under your centre of gravity, land on your mid-foot and allow your foot turnover to increase. Because core muscles and hip flexors do the bulk of the work in propelling us downwards, you can improve your downhill running by hitting the gym. When these areas are weak, smaller muscles kick in, such as the piriformis [part of your glutes] and the tensor fasciae latae [in the thigh]. These aren’t designed to carry the load, so they become tight and pull on the iliotibial band and Achilles tendon, which can lead to a host of debilitating injuries. To avoid getting sidelined, build on your strength and increase your stability with core exercises such as planks and hip bridges.
Cara Esau, fitness trainer and running coach
