fbpx

How to Train Hills

Struggling to run up hills or want to learn more about how you can add hill training for running into your next training cycle?

 

Do you want to get stronger for running uphill or are wondering what muscles you should strengthen for hill training?

 

Elisabeth Scott is marathoner, coach, answer seeker, and owner of Running Explained and host of the Running Explained Podcast.  Elisabeth and I chat about how to implement hill training into your running. 

 

 

 

Listen to the Podcast Episode during your next run!

 

 

 

WATCH THE LIVE VIDEO VERSION BELOW!

 

 

We answer the following questions and get into so much more:

 

-What is hill training?

-Why would you consider adding hill training into your running workouts?

-When is the best time to start running hills in a training cycle or calendar year?

-How do you train for hill runs? 

-How do we implement this type of training?

-How do I get stronger at running uphill?

-How do I strengthen my legs for hill running?

-Misconception about hill training?

 

This was a value packed conversation with a coach who just recently added hill training into her personal running training for the Boston Marathon! I hope you enjoy the episode with Elisabeth who is a true professional in the running coaching and podcast community.  Most importantly, I hope you learn a thing or two that you can take into your next training cycle!

 

Elisabeth Scott started Running Explained with the mission to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! She currently holds running certifications from RRCA, USATF, and UESCA, has coached dozens of runners 1:1, and helped thousands of runners achieve their goals with training plans and guidance! 

 

Although active in sports growing up (including swimming, cross-country, and downhill skiing), running just to run was never on her mind! After a long stretch of inactivity through college and her late twenties, Elisabeth picked up running at the age of 29 and set the goal of running a local 5k… just to “get in shape!” Within 6 months, she had run a 5k, 10k, half marathon, and full marathon, finishing her first half in 1:56 and her first full in 4:05 (which at the time was devastating… and in retrospect is something she is eminently proud of). This “crash course” in running (including learning a lot about what not to do) fueled the inspiration for the work she does today. She has since run 4 marathons, multiple 5k, 10k, and half  marathon races, and her current PRs include a 20:07 5k, 1:36 half marathon, and 3:33 marathon (BQ).

Elisabeth’s training philosophy emphasizes the importance of developing a strong aerobic capacity, creating training habits that encourage consistency, whole-athlete development (including advising on strength training, mobility, nutrition, hydration, and managing life stress), and helping runners enjoy what they’re doing and making running fit into their life… not the other way around! She works with runners who have goals ranging from “become a better runner and quit the cycle of training burnout”, to running a first half or full marathon, to running a specific goal time in races of all distances from the 5k through the marathon distance and multi-race weekends.

 

Listen to my previous episode on why she started running, her personal struggle with addiction, alcoholism, and overcoming injuries with Elisabeth

 

There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here

 

Links and Resources from the show:

 

– Learn more about Elisabeth and Running Explained

– Follow Running Explained on Instagram

– Download my free Race Day Blueprint

– Listen to my previous episode on trail running

 

Want Dr. Duane to answer your question on the podcast?  Submit questions here

 

Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!

 

This Episode Sponsored By: 

 

A big thanks to the Amino Company for your support for this episode!

 

If you have seen gym workouts or track workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.

 

Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.

 

If you’re interested in learning  more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER . 

 

Click HERE to be directed to the discount page!

 

Connect with Dr. Duane:

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

 

  • duane@sparkyourtraining.com

 

Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

Related posts

Runner’s Knee | Patellofemoral Pain Syndrome
09.10.2020

  Do you get stiff and achy knees with running? Does your knee cap pain get worse when you go up and down stairs or when you try to do squats? Do you want to get back to running with no knee pain?      We flip the roles for today’s episode. I was fortunate… View ArticleRead More

6 Disney Running Prep Tips
04.15.2024

How do you prepare for a Disney run?  How do you survive the Dopey Challenge?   In this runDisney ultimate training guide, Dr. Duane Scotti shares with you his 6 key steps to conquering your Disney running dreams!  As the great Walt Disney once said…if you can DREAM IT, YOU CAN DO IT! Overcome fear… View ArticleRead More

Why you don’t need to stop running if you are injured
11.19.2022

Have you been told to stop running because you have an injury?  Are you wondering if you should stop running if your knees hurt?  Can running actually help with injuries?   Dr. Nicole Turnbow is a physical therapist and owner of Body in Motion, a performance based physical therapy clinic in Bloomfield Connecticut.   In… View ArticleRead More

“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

Sign up for our weekly blog and podcast in order to help you maintain a strong mind, strong body, & just keep running!