How much hill work for running?

DustyBin

Hi All
I'm currently training for Waterford Half in December (my first half marathon).
On my training runs of late I've been trying to run up hills as much as possible in the belief / hope that it will make me a stronger runner come the day in December.
Thing is though that I think that my stride has shortened and even when coming back downhill I'm still doing the shuffle thing. Result is that I have to remember to lengthen the stride. Nothing really wrong with any of that I suppose.

Question is though, is it possible to be doing too many hilly training runs, and should I be throwing in 1 / 2 runs a week on a nice flat route? (not too many of them where I live).
Can too many hills create injury problems?
Or is it a case that hills make you stronger and just stick with it?

I actually get some kind of a weird kick out of trying to master the next hill and keep going on up.

I will never be known as a gazzelle, but would like to avoid turning into a plodder either.

Any thoughts greatly appreciated.

RoyMcC

Hi Dusty, are you from Waterford?

Hill running. It will certainly improve your power, but you do need to use hills as a tool in the box rather than to overload on them. You are training for a marathon and the majority of your time ought to be spent on specific marathon-type training.

You worry me about stride length. Certainly it is efficient to shorten your stride whilst running uphill, but your stride length should easily return to normal on the flat. Under no circumstances try to force a longer stride as you will produce a braking effect. The difficulty you are having here suggests to me that you are not doing enough long, steady state runs. These will build a comfortable and sustainable running style.

On your steady runs you ought also to be experimenting with varying periods of faster running to ensure that you will not become one-paced and can step it up during your race.

Hills in themselves won't injure you but don't rely on them overmuch.

DustyBin

me no, i'm from wexford - home of spuds & strawberries!!
I've been trying to do hilly routes on my runs but you're giving good advice. Gonna still do my hilly runs only will restrict them to once or twice a week in future.
What you say about the stride length makes sense too, more flat runs should sort that out! Thanks Roy!

village runner

DustyBin wrote: »

Hi All
I'm currently training for Waterford Half in December (my first half marathon).
On my training runs of late I've been trying to run up hills as much as possible in the belief / hope that it will make me a stronger runner come the day in December.
Thing is though that I think that my stride has shortened and even when coming back downhill I'm still doing the shuffle thing. Result is that I have to remember to lengthen the stride. Nothing really wrong with any of that I suppose.

Question is though, is it possible to be doing too many hilly training runs, and should I be throwing in 1 / 2 runs a week on a nice flat route? (not too many of them where I live).
Can too many hills create injury problems?
Or is it a case that hills make you stronger and just stick with it?

I actually get some kind of a weird kick out of trying to master the next hill and keep going on up.

I will never be known as a gazzelle, but would like to avoid turning into a plodder either.

Any thoughts greatly appreciated.

Google interval training, hill training, tempo running,
Key in a time in mcmillanrunning.com and get your tempo speed.

average_runner

Hi Dusty;

Not sure if your in wexford town or not but when i am home i do this run and its a nice 6 miler. Run out by Whitford and head straight into Ferrycarrig and turn right before the bridge. Follow road back into town and go up Hill st all the way up to Wexford Park and then turn off to your way home. Some nice strong hills there and they will stand to you big time.