Why you should train on hills for Cap10K race preparation.
Hilly runs are a great way to build strength, improve efficiency, and gain confidence before race day. The Cap10K course includes hills, and the best way to prepare is to make them a regular part of your training. While structured hill workouts can help, simply running a hilly route once or twice a week will make a big difference in your strength and form.
Here are two key tips for tackling hills effectively:
a. Use your arms when running uphill. Pumping your arms helps lift your knees, allowing you to power up the hill more efficiently. Keep your head level by focusing on a point about 10 feet ahead.
b. Let gravity help on the downhills. Stay in control of your stride and maintain good form, using the descent to your advantage without overstriding.
If you don’t have access to hills, you can still get the benefits by running on a treadmill with a slight incline. Even a few minutes at a moderate incline strengthens the same muscles. Train for the terrain, and you’ll be ready to handle the climbs and use the downhills to your advantage on race day.
Coach Ryan
Hi, I’m Ryan Ponsonby, and I’ve had the privilege of being part of the running world since I was kid. I began coaching in 2006 right after I graduated from the University of Texas, where I became an All-American in Track & Field. I started out as a volunteer assistant with the Texas Longhorns from 2006-08, and it didn’t take long for me to realize that coaching was my true passion.
During this time, I co-founded FloSports and FloTrack with my former teammate. We spent months traveling and interviewing some of the top coaches in the sport. But the more I interviewed them, the more I realized that I didn’t just want to interview the coach—I wanted to be the coach.
Since then, I’ve pursued that dream and had the privilege of coaching NCAA Division I Champions, U.S. Champions, and World and Olympic medalists. Some of my most memorable moments include coaching Shannon Rowbury to World Championship and Olympic bronze medals, and Leo Manzano to an Olympic silver. I’ve also worked with national team athletes from Kenya, Ethiopia, Mexico, and Japan.
For almost five years, I was the Head Coach for Cross Country and Track & Field at the NCAA level. I’ve also led a local masters road racing team in my hometown of Austin, Texas, coaching half-marathoners and marathoners to personal records (PRs) and Boston Qualifiers (BQs).
I’ve coached runners at all distances and of all ability levels, from beginners to the best in the World. Whether you’re new to running or chasing a new PR, I want to help you prepare for your race and reach your goals. What I love most about coaching are the relationships I get to build and the process of creating a blueprint for success. There’s nothing more rewarding than helping motivated individuals achieve their best.