Train Event: King of the Hills Offers Lessons

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THE IDEA OF RUNNING HILLS makes a lot of joggers want to, well, run for the hills. But if you train only on flat terrain, chances are you're going to be in for a rude awakening — or, at least, a rude incline — at your next race. "Rarely do you get a totally flat course," says Sean Hanrahan, the endurance coach at Rockville's Life Time Fitness (1151 Seven Locks Road; 240-314-7022), who's leading a "Hills Are Your Friends" workshop this Saturday at 8 a.m. (non-members welcome, too; just register ahead of time).

Not feeling too chummy right now? Hanrahan promises to change that by retooling your stride. "What we're trying to do is teach the body how to lean forward," he explains. That doesn't mean hinging from the hips, but rather the ankles, almost like you're ready to splat flat on your face. If you can harness that momentum to help propel you forward, you'll have more energy to conquer elevation. And, he adds, proper positioning raises the odds that you'll load weight on your feet correctly, too.

Since he expects to attract a mix of indoor and outdoor runners, Hanrahan hopes to split the two hours between treadmill time and outdoor terrain. Both have advantages — machines let you play with elevation and stamina in any way you choose, and the outdoors offers more unpredictability. Whichever you prefer, Hanrahan says there's nowhere to go but up.