Things You'll Need:
- Running shoes/sneakers
- Stopwatch
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Step 1
Start with interval training on the hill by sprinting between 75 to 150 meters down a hill, coasting to a stop and then heading back up the hill. Use a stopwatch to monitor times. If you are a distance runner, try to sprint at 30 seconds off your target speed. That means if the goal is to run a marathon at a 10-minute pace, sprint at a 9:30 pace if possible. Do three to five sets. Gradually increase the sets.
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Step 2
Work on interval training by running as hard as possible up one side of a hill and then keeping that speed and exertion going down the hill. Repeat the hill with a slower, more moderate run. That is one set. Do three sets to start, but increase the sets gradually. The size of the hill will depend on the runner's stamina.
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Step 3
Run hills like a race. Even if running at a moderate tempo, go over hills at full race speed. This will help overall times because a person's body learns to handle the increased rates.
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Step 4
Shut down the fear of falling. As people run down hill, it is a natural reaction to slow up because it feels like they are going to fall or get dizzy. The only way to combat that is by running hills repeatedly. The fear subsides this way and it will help increase speed and confidence.
