The virtue of hills.

There are a lot of hills in San Francisco: 46, according to Wikipedia, and that’s just counting the hills with names.

In his book Born to Run, Chris MacDougall talks about his experience learning to run barefoot. It was hard for him to change his bio-mechanics so that he landed on his mid-foot or fore-foot, instead of his heel. So what did his coach prescribe?

Hills.

When you run up hills, your body naturally lands on the mid or front part of your foot. You can’t heel-strike. And of course adding hills to your training is great for all kinds of other reasons. It can make you faster. It increases your aerobic capacity and improves running efficiency. Climbing hills helps you build speed at a slow pace with less impact on your body.

And if you’re like me, and curious about barefoot running, hills are a way to train your body to run without a heel strike.

I’ve discovered that my body really likes running hills. Here are some reasons why.

1. Hills are very goal-specific. It’s about plugging away until you reach the top. Even though it’s hard, I can see the end, and I can take it one bite at a time. Reaching the top is incredibly satisfying.
2. There’s a great view at the top. In San Francisco, there are so many amazing views! So every hill offers something new to see. It’s amazing how different the city looks from atop different hills.
3. Enjoy the view along the way. I’ve been running the hills of Dolores Heights, the Castro/Noe Valley, and Cole Valley. There are a lot of lovely old homes, and gardens. Enjoy the journey. Stop to smell the roses along the way. (No, seriously. Smell the roses.)
4. Hills make a run dynamic. I get bored if I’m just running in straight lines. Hills add excitement and variety. Each hill is just one block, and then the road levels out — a chance to recover, and prepare for the next one. I like the intervals.

I haven’t been running long, but I’m excited by what I’m learning. Hills always put a big smile on my face. It’s partly endorphins, partly my love of movement, and partly the satisfaction of meeting specific challenges head-on.

But here’s a secret: start smiling before you get to the hill. Meet it like a friend you are happy to see.

I’m convinced that smiling makes me lighter. Joy, playfulness, and a sense of humor are some of my best running partners.

Try it out, and let me know how it goes.