COACH’S TIPS HOW TO STAY INJURY- FREE

Correct Footwear

Check out the hill you will run on before you do the session and make sure you wear the best footwear possible for the surface underfoot. Grip is key here to avoid injuries.

Maintain focus

Focus very carefully on where you place your feet as you run, to minimise the risk of slipping or twisting an ankle. A steep hill that reduces your pace will help.

Roller to recover

The gradient of the hill will place far more stress on calf muscles on the ascent and quad muscles on the descent. Foamroller these out postsession to ease tension and boost recovery.