Ever wonder what makes the Kenyans such great runners? In a word...hills! And many other things, too, like training at high altitude and their basic physiology and anatomy. However, a lot can be learned from their hill training methods.

Whenever a question is posed about a particular marathon or race, one of the first questions asked is, "Is it hilly"? In general, most runners steer away from hilly courses, but if you train on hills, you can race on hills. Training on hills is really a benefit to your overall running program. By running hilly courses you will enable your body to adapt to a new level. And by running a specific hill interval workout, you will be fine-tuning these adaptations even further.

Physiologically speaking, hill running...
1) Increases your aerobic capacity that enables you to use less oxygen at increasingly longer distances.
2) Improves your running economy that enables you to use less oxygen to run at a faster pace.
3) Increases your stamina that enables you to run farther at a given pace.
4) Builds strength in your gluteals (buttock), quadriceps (front of thigh), gastrocnemius (upper calf), and soleus (lower calf) muscles.

Biomechanically speaking, hill running...
1) Improves your stride length (from uphill running) and your stride frequency (from downhill running).
2) Increases your ankle flexion that enables you to "pop" off the ground more quickly, so that you can spend less time on the ground and more time in the air.
3) Teaches you how to run relaxed.

When planning a hill workout, choose either a short hill that may take 30 to 60 seconds to reach the top or a long hill that may take two to three minutes. The short hill will also help you with your sprint speed and anaerobic capacities, while the longer hill will help your endurance and mental fortitude. Both distances will improve your form on flat ground too.

The number of intervals will depend on your level of training but aim for approximately four to eight short hills or three to four long hills. After you reach the top don't stop short, but instead "run-through" the finish line at the top. Then catch your breath and recover slowly back downhill. Wait until your heart rate and breathing rate gets back to where it was before or approximately two to three minutes. Then begin again. Be careful with downhill running as it is an eccentric contraction meaning that the muscle is lengthening while it shortens, truly playing a tug-of-war with itself. And downhill running can be very injurious to your knees, so try not to "pound" the road during your recovery. You can run one hill workout every one to two weeks. Make sure you stretch well before and after.

Once all of the training adaptations of hill running take place, you too, will "run like a Kenyan".