If you find yourself not in a position to undertake a strength training program in the gym for whatever reason. A good easy way to include strength training into your training to help with running performance is running hills.

This may sound like a no brainier running hills equal strength gains but it is the way you format hill running into your training that is the key.  Too much hill or running up mountains needs to be avoided as it will kill the legs and you will be on the fast track to getting a injury.

A simple way into including hills into your training is run hills on every third run.  This could include hill repeats, long hills included into your long run, hills added to a interval session or even a speed set can be done on hills.

A good example of a great hill run session that will help build speed, strength with the bonus of mental strength building is look for a hill that isn’t too steep.  Mark out approximately what it will take you to run 15 seconds, 30 seconds and 45 seconds.Warm Up: 10min warm up run

Main Set – (do this for approximately 20min)

Max effort to the 15sec marker and walk or easy jog back to the start.

Max effort to the 30sec marker and walk or easy jog back to the start.

Max effort to the 45sec marker and walk or easy jog back to the start.

Cool down with 10min easy jog.

If you suffer with ITB pains or you are injury prone, walk down the hill for recovery.  The money comes with the max efforts up the hill.  Do this once a week for four to six weeks and change it around.

Tim Egge