2 days ago
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Posted On: November 3rd 2026, 04:42 pm
If you are a trail runner living in a city with no mountains… it can be challenging because
you think you need mountains, you need hills to train and finish strong.
You see YES of course HILL training is the best way to train, it’s specific, yes BUT life is not linear.
I love trail running and personally want to do trail races, I’ve been living in a city my whole life.
There are a lot of athletes and PRO athletes that don’t live in the mountains and they find a solution.
Except the obvious… travel once a month to a location like Snowdonia, or Peak Districk or abroad where you can
do hill training… but here are three things you can do without leaving your town:
1. Kenyan HILLS on a a treadmill: run for 90 seconds at 10% incline and then immediately walk at 0% grade for 90 seconds. Do that for 15 minutes and then recover for 5 minutes. This will improve your lactate threshold and it will teach your body to run after a hard effort. You see the body doesn’t know this is ‘not a hill’ it thinks of effort.
2. RRT Strength training is a must. You have to lift heavy: deadlifts, squats, rotational exercises: you need to make this a priority. And if you say you don’t have time…well drop a run (YES!) and do strength training. When you show up at a race trained your legs will thank you for this especially after 50km.
3. STRIDES: find a baby hill and do hard effort strides, the hill doesn’t need to big huge, it just needs to have a small incline, every city has a small baby hill. Do strides for 15 seconds for 6-8 reps and then walk back down.
If you do this you will show up at your race day STRONG and most importantly you will finish strong NOT destroyed.
Save this video so you remember it for your next workouts.
If you want to train more effectively, I have a free guide, comment the word GUIDE and I will send you the link.
#trailrunning #trailrunningcoach #endurancerunningcoach
you think you need mountains, you need hills to train and finish strong.
You see YES of course HILL training is the best way to train, it’s specific, yes BUT life is not linear.
I love trail running and personally want to do trail races, I’ve been living in a city my whole life.
There are a lot of athletes and PRO athletes that don’t live in the mountains and they find a solution.
Except the obvious… travel once a month to a location like Snowdonia, or Peak Districk or abroad where you can
do hill training… but here are three things you can do without leaving your town:
1. Kenyan HILLS on a a treadmill: run for 90 seconds at 10% incline and then immediately walk at 0% grade for 90 seconds. Do that for 15 minutes and then recover for 5 minutes. This will improve your lactate threshold and it will teach your body to run after a hard effort. You see the body doesn’t know this is ‘not a hill’ it thinks of effort.
2. RRT Strength training is a must. You have to lift heavy: deadlifts, squats, rotational exercises: you need to make this a priority. And if you say you don’t have time…well drop a run (YES!) and do strength training. When you show up at a race trained your legs will thank you for this especially after 50km.
3. STRIDES: find a baby hill and do hard effort strides, the hill doesn’t need to big huge, it just needs to have a small incline, every city has a small baby hill. Do strides for 15 seconds for 6-8 reps and then walk back down.
If you do this you will show up at your race day STRONG and most importantly you will finish strong NOT destroyed.
Save this video so you remember it for your next workouts.
If you want to train more effectively, I have a free guide, comment the word GUIDE and I will send you the link.
#trailrunning #trailrunningcoach #endurancerunningcoach
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