Running Hills

Add a thrill to your workout and throw in a hill.  If you've tried all the boredom busting techniques I've mentioned already and are looking for a new diversion, a hill is just what you need.  Don't be intimidated by a considerable incline--the steeper the better, up to a point.  As long as you don't need a rope, carabiners and crampons, you should be okay.

Running up a hill takes extra effort for sure.  You're not only lifting your body off the ground, you're gaining elevation, which creates more pull against gravity.  Like with any resistance training, you'll build strength in your muscles--more than you would when running on flat roads.  Once you've tried some hills, running on a level road will be child's play.

If you've never run hills, here are some tips for your inaugural attempt:

Don't sprint
At the bottom of the hill, take it easy.  When you first start climbing, you'll probably feel extremely energetic because your body has switched from slow-twitch muscles to fast-twitch fibers to get the job done.  Slow-twitch muscles are made up of fibers that fire more slowly and can last for longer periods of time.  Slow-twitch fibers are efficient at using oxygen to create fuel without lactic acid build-up, and therefore are good for extended workouts like distance running.  Although fast-twitch muscles produce the same amount of force with each contraction, they fire more rapidly and are good for strong explosive bursts like sprinting or running up a hill.  Fast twitch muscles tire quickly, so be ready for that when you get half-way up the hill.  Fatigue will set in, but don't worry, you've still got slow-twitch muscles on your side.

Pump your arms
It's hard to concentrate on lifting your legs when it feels like your shoes are full of cement as you head up the mountain.  Instead, focus on pumping your arms.  The faster your arms go, the faster your legs will go.  It's much easier to think about pumping arms than lifting tired legs.

Run through the top
Don't stop until you're over the top--you'll be robbing yourself of that sense of satisfaction of a job well done.  Slow your pace if you have to, but don't stop.  Don't look at the top, concentrate on taking one step after the other and you'll eventually get there.  Don't let the hill win!

Enjoy the view
When you finally reach the top, take a second to enjoy the view and congratulate yourself for your accomplishment.  It's amazing the perspective you gain with just a couple hundred foot change in elevation.  Hopefully that hard work will be worth it when you gaze at the view below.

LACE UP and go run a mountain!