RULE 4: Include one hill run
They are a fabulous way of combining different elements of your training into one run. Different exertion levels, gradients, hill lengths and inevitable downhill sections give your ankles, knees and hips a greater ability of dealing with the duress of training for race day.
Don’t look for the steepest hill and sprint up. You are not training to be a mountain goat. Look for a mixture of steady gradients. Even the flattest areas of London have enough inclines and declines to add variety to your run.
Look forward to the sense of achievement at the top and the exhilaration of the downhill. Try to maintain your cadence uphill by shortening your stride length. Be careful on the downhill not to increase your stride length and maintain muscle control to minimise injury risk.
Next time you might enter a race with gradients?
Always seek medical advice prior to commencing a training plan. Speak to the Personal Touch Fitness team for advice or tips. Remember this is only a guide and you should listen to your body and flex plans to suit abilities.