NCAA runner turned high school coach Hillary Kigar has an answer for all things training!
Q: My husband and I are training to run a 10K and then a half. The 10K has one long hill in the middle and the half is described as having “rolling hills.” Do you have any suggestions on how to modify our training, so we can prepare to do our best?
A: The best way to prepare for any race is to simulate the conditions in training. In preparation for your 10K, look up the elevation map on the race’s website, then find a hill that’s similar in incline and distance in your area. Several times before the race, end a regular run at this hill and run up two or three times at a steady pace.
As you get ready for your half marathon, make sure your training runs are on streets or trails that have plenty of inclines, similar to what you will experience during the race. Rule of thumb: When you’re on a run and you see a hill, conquer it rather than taking a detour. The more you practice, the more confident you will be on race day!
Have a question for Coach Kigar? Email firstname.lastname@example.org or tweet @womensrunning with the hashtag #AsktheCoach.