Marathon running, even for a non-runner just out to do the distance, is hard and will exact a significant toll on the body. 

When we consider training, we refer to systems – neural, musculoskeletal, cardiovascular, energy, digestive, hormonal, thermoregulatory. The challenge of the marathon and its attendant fatigue may affect many, or even all, of the systems. 

Our aim in training is to make sure that your body is up to the rigours of the distance and that you maximise the performance of each of these systems. One of the most important elements of training is “hill-running”. Hill-running trains the neuromuscular system, or more simply stated: the “strength” element of performance.

Benefits of Running Hills

– Building strength in the key muscles (the glutes, hamstrings, quadriceps and calves) is of importance for sustained running.

– The downhill section of a hill-run prepares the body for the rigours of the 42km distance building, what is described as: eccentric strength. This applies especially to the quadriceps and glute Medius. When you run hills for the first time, don’t be surprised if your quads become quite sore after one, or two days. This pain is inevitable: it highlights that the body is as yet not able to cope with the loads. On the other hand, the positive outcome is that the recovering muscles will rebuild stronger.

– Mentally, “hills” are challenging. You can benefit from the required effort to hone your mental skills as you progressively build your distances each week.

– Trail/Hill running is awesome for getting the miles in; time just flies when you are out running in the hills, free from worrying about how fast you are running. Just being out in nature offers many therapeutic benefits. If you don’t have nearby trails available, then opt for a golf course, or perhaps a suitable park.

Hill running comes in many forms:

• Short hard-like, 20-50m sprints;
• Medium intervals, 200-400m (80-90 seconds);
• Long intervals, 8-16minutes;
• Longer trails for 1-5 hours.

Ideally, we need a mix of ‘Uphills” and “Downhills”. If you depend on a treadmill, then it must be all “uphill”.

The key measurements at this point in time, as far as your training is concerned, are fatigue and muscle soreness. Anytime we introduce a new session to the body, such as running hills, you can expect the body to pull up a little sore before it adapts. If there is no soreness, then you should be good to press harder next time. Without soreness, it is unlikely that you are maximising the gains.

Muscle soreness means that you have stretched the body beyond its present capabilities and as a result, given the appropriate recovery, it will grow back stronger than before. With time, you can expect the muscle soreness to diminish as your body grows stronger.

Fatigue, on the other hand, is something that we need to accept as a part of the marathon journey. 

While you do adapt to the longer runs over time, you will always experience fatigue, right up to the time of race day by which time fatigue will taper.

Fatigue can come in many forms:

• A slowing pace for the same HR;
• Cadence, or stride length reducing;
• Running out of energy;
• Mentally struggling to stay focused.

If training correctly, you will find that fatigue will be pushed further and further “down the track”.

Delayed onset muscle soreness (DOMS) is something most marathoners get the thrill of experiencing. When the body performs a new session, one which it has as yet not experienced, it suffers significant microscopic muscle damage. Yes, we may be stiff post session, but the peak pain usually only occurs one to two days post run. The beauty is that the body will adapt (subject to the pain not being overly excessive) and it will be much better for it.

If you haven’t experienced DOMS to date, then there may be scope for you to press a bit harder in upcoming runs.