Another advantage of hill running over lifting weights is that you simultaneously build your cardiovascular system. Doing some of your
O2max sessions on a moderately steep hill will build muscle strength and power that in theory should improve your running economy and that will definitely build your confidence for a hilly marathon.
If lifting weights isn’t for you, then try hill training. Running hills can produce improvements in running economy similar to those that occur through “normal” resistance training.
Resistance training can improve running performance by increasing the force that your slow-twitch muscle fibers develop. This requires relatively low resistance and high repetitions. Lifting to increase muscle size is counterproductive to endurance (and particularly marathon) performance. During endurance training, you work to increase the capillary density and mitochondrial content of your muscles. When muscle size is increased, the capillary and mitochondrial density of the muscle is reduced. It’s important, therefore, that you design your resistance training to avoid gains in muscle size. The program that follows is designed to improve strength specifically for your running without adding unneeded muscle.
Resistance training should generally take place two times a week. With this frequency you will see steady improvements in strength but will not compromise the rest of your training program because of excess fatigue. As discussed previously, core stability training should be done more frequently.
• A gentle aerobic warm-up will enhance the safety and effectiveness of this program.
EXERCISE 1: PUSH-UP
How many: 10 repetitions per set
How it helps: strengthens the chest, shoulders, and arms; helps improve arm drive when running powerfully (e.g., hills, finishing kick) and ability to maintain good upper-body form when tired
How to do it:
Start in the push-up position shown, with your toes on the floor and your hands slightly wider than shoulder-width apart (photo a).
Bend your elbows and lower your body down until your chest is just above the floor (photo b).
Push your body back to the start position.
Don’t dip your head toward the floor or allow your hips to sag during this exercise.
Your elbows will move out to the side when performing this push-up.
EXERCISE 2: DUMBBELL LAT ROW
How many: 15 repetitions per side per set
How it helps: strengthens large muscles along side of upper back; improves running posture by balancing strength of the chest and shoulder muscles
How to do it:
Place your right knee on a bench, with your right hand also on the bench to provide balance and support.
Bend forward so that your upper body is approximately horizontal.
Hold a light dumbbell in your left hand, with your arm hanging straight (photo a).
Pull the dumbbell upward, with your elbow passing beside your ribs as shown (photo b). Lower the dumbbell back to the start position, and repeat.
EXERCISE 3: BENCH DIP
How many: 15 repetitions per set
How it helps: strengthens shoulders and arms; increases ability to maintain upright running posture when tired
How to do it:
Place your hands on a bench or chair, with your feet flat on the floor and your hips just off the edge as shown (photo a).
Lower your hips straight down toward the floor by bending the elbows (photo b). Push back up to the start position, and repeat.
To make the exercise more difficult, move your feet farther away from the bench.
EXERCISE 4: SWAN
How many: 10 repetitions per set
How it helps: strengthens the middle and upper back; improves ability to hold the shoulder blades in correct position, which reduces tendency for upper body to slump forward
How to do it:
Lie facedown, with your arms out to the sides, elbows bent to 90 degrees, and palms facing the floor (photo a).
Lift your chest, shoulders, and arms off the floor, and squeeze your shoulder blades together (photo b).
Lower back to start position, and repeat.
Look toward the floor at all times.
EXERCISE 5: STEP-UP
How many: 15 repetitions per leg per set
How it helps: strengthens the calves, quadriceps, hamstrings, and gluteals; improves balance and increases the forward power of each stride, increasing stride length
How to do it:
Stand approximately 3 feet (1 m) in front of a bench (or chair or flight of stairs).
Place one foot up on the bench, with the whole of the foot flat on the surface of the bench.
Rise up onto the ball of the foot on your back leg, and keep your head up; this is the start position for every repetition (photo a).
Using your front leg as much and your back leg as little as possible, step up onto the bench, and finish in a standing position with feet together (photo b).
Try to keep your upper body erect, and don’t lean forward more than necessary. Carefully step back off the box, and repeat with the other leg.
EXERCISE 6: LUNGE
How many: 15 repetitions per leg per set
How it helps: strengthens quadriceps, hamstrings, and gluteals; improves balance between left and right legs; helps develop ability to control the large forces through the legs and maintain form while running downhill
How to do it:
Stand with your feet shoulder-width apart and toes pointing straight ahead. Hold two light dumbbells (no more than 10 pounds or 5 kilograms) by your sides, and keep your upper body vertical, with your head up (photo a).
In one movement, take a big step forward, and lower your back knee toward the floor (photo b).
Push powerfully back off the front leg so that you return to a standing position. Perform the next repetition with your other leg.
EXERCISE 7: SQUAT
How many: 20 repetitions per set
How it helps: strengthens lower back, calves, quadriceps, hamstrings, and gluteals; improves ability to keep the knee in good alignment with the hip and ankle, which reduces injury risk and improves running efficiency; also helps develop triple extension (ankle, knee, and hip), which is an important feature of good running technique