When training for a marathon or any long distance race you are most commonly told to focus on training that increases the amount of miles that you run. Another important aspect of training is to include a long run into your weekly schedule especially leading up to the day of the race. However, there is one aspect of training that is equally important and which you should also focus on and that is building strength. Building strength is very important for increasing your endurance levels during the race. Without building strength into your legs, arms and lungs you will run out of steam half way through the race.
One great workout for building strength is running up hills or gradients. You will find that with many marathon races that the courses are usually flat however, with any city or town there is usually a hill which you will have to come across sometime. Therefore, it is better to be prepared for it are you will find that it can take a lot of power and energy out of you.
When you are doing your weekly training look to include a few hill runs to build up your strength and endurance. This will also add variety to your workout routine and keep boredom at bay. If you are lucky enough to live in a hilly area then take full advantage of them. Set a specific routine where you focus just on hill climbing and then use the flats to slow and cool down.
If you live in a flat area then you may have to do a little investigating to find a hill. I live in a flat area and my nearest hill is 8 miles away. However, I target that hill and the surrounding area to do my uphill sessions and I use the 8 miles to and from as my warm up and cool down sessions. If you are limited to one hill as I am use the hill to do repetition workouts. This means I run up the hill at a pace and then slow down to a light jog or walk on the decent to recover. After doing intensive hill workouts it is advisable to take one or two days off for recovery.
When running up hills you want to use your whole body. This means swing your arms back and forth with plenty of force. It is important to lean your upper body forward towards the hill. Leaning backward will make you unstable. When you reach the top or brow of the hill try not too slow down but keep up the pace.
Always seek a doctor's advice if you have a medical condition before doing any form of new exercise.
