by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the February 2003 issue of Runner Triathlete News. To get the full scoop on hill training, pick up a copy of the February issue of Runner Triathlete News. Subscribe to RTN today!

In the February edition of Beginners Beat, we covered the benefits of hill training.

While many benefits exist, the first step in constructing a hill workout can be quite a challenge - finding a hill.

Some areas of the country simply are not conducive to running on hills. Treadmills are a great alternative in these vertically challenged locales.

Treadmills allow you to easily adjust not only pace, but hill grade as well. Treadmills also provide an advantage over the great outdoors, since you don't have to concern yourself with the unnecessary pounding of heading downhill.

However, keep in mind that your legs will need some practice on the real thing if you decide to race through hilly terrain. Without that introduction, the downhill portions can put excess stress on the legs and potentially cause an injury.