Run like a Billy Goat up those hills.
Hill Strategies for the beginning runner.
There are two theories for running hills during a race or even training for that mater. The first strategy is to run the hill hard and rest on the downhill. The second is to relax and conserve energy up the hill and use the down hill to maximize your speed and better your time.
I believe these strategies can be both right.
A few things should be taken into account before you choose what to do. These decisions could even be event situation specific, hill specific, and race specific.
In general terms the shorter the race the more important the pace on your hill. So let’s take the 5K. If you run your 5K in lets say 15 minutes. You do not really have time to rest on the up hills. Every step you take needs to maintain your maximum speed over the 5K course. However if you are running a marathon. Well that hill might take a lot of energy out of you. You could use it much wiser throughout the whole course. In this case it might be better to conserve your energy.
So both can be correct. In both cases you want to drive your arms and legs more up the hill. At the same time attack the hill in the first 10-15 meters or 5-10 steps. After you have established yourself up the hill maintain your desired speed until the last 5-10 meters of the hill. It is at this point you need to transition into your down hill. The last 5-10 meters up the hill should have increased arm swing and increased knee drive to increase speed and establish a smooth transition downhill.
But if you are a Billy Goat… Run fast up those hills. It’s in your nature.
Have a great run. 🙂