This article focuses on how you can improve your running program after you've made the commitment to begin running. I will describe and show you how beneficial hill training can be for your strength and endurance. There are three areas that you need to think about:

• Starting out small
• Keeping good form uphill
• Setting up a hill running schedule

Certainly, you don't need to take the highest or steepest hill in your area to start off with. However, even the most moderate hill training can make your leg muscles stronger and inspire your enjoyment of running. Because running up hills requires your heart to work harder, it's also a perfect way to improve your endurance and you'll grow mentally stronger as you go along. When you become more confident and efficient on the hills, you may just prefer the ups and downs to the "boring" flats!

Think small at the beginning

Introduce hill running to your exercise program in small steps, gradually adding the ups and downs into your training. After you feel confident that you can run 20 -30 minutes at a relaxed pace on a flat course, then try a similar distance that includes two or three very gradual inclines. I would suggest a small hill, which takes you 1 to 2 minutes to reach the top, at a steady but comfortable pace. Because you are putting a new element into your training regime, you may find yourself out of breath on the incline, but not to worry you may need to take a walk break at the top of the hill.

Your eventual goal is to focus your hard effort into the flat or descent. Have one hill session per week to start off, and as you improve you will run hilly courses effortlessly.

Form first

As you run uphill, try to spread your effort out over the entire length of the ascent. Settle into a steady, smooth pace, if you feel good as you near the very top, you can always pick up your pace.

Keep your body posture straight up and down so that your shoulder, chest and hips are in a straight line. Avoid looking down at your feet or hunching your shoulders; both of these habits will restrict your breathing. Your chest should be thrusting up and down.
An active, rhythmic arm swing is crucial for proper hill running. Keep your neck and shoulder muscles relaxed, avoid clinching your fists. Look almost straight ahead but don't fix your eyes on the top of the hill.

On really long hills, you may want to check your progress with a quick glance to the top, but not every other second. If you are training with a buddy or with your coach, let them check on your correct position.

How to practice hills

A session of repeat hills basically means that you run up to the top of a hill and the jog down (or walk down, if you are a beginner).

In your first session of repeats, start with two or three hills that you can climb in 30 seconds to 1 minute and then add on. Aim for feeling slightly tired but still invigorated from the session, just as you would feel after any new workout.

Should you be too sore to walk downstairs next day or you can get hardly in and out of your car, well, you've obviously tackled too many hills at a hard pace! The pace of repeat hill workout should be a bit faster than the pace you use to get up the hills in your regular easy sessions.

Your breathing should be almost totally recovered before you run up the hill again. The "talk test" is the best method to find out. If your training partner says, "Let's go for another one!" and you have to reply in sign language and nods of the head, then you aren't ready for the rerun. Another good indicator is your heart rate monitor. If you run a lot on your own, you should have a heart rate monitor, to check on your recovery.

In addition, running up hills is great practice for improving your overall running form. Whether on the treadmill or straight up a ski slope, hills can get you into shape in next to no time.

Hill sessions test your body and mind. But remember - hills are like pancakes - don't stack too many on your plate until you have experienced what you can really digest.