Ron Hills Marathon Training Tips and Advice

When it comes to marathons, Ron Hill is a legend. A Gold Medal winner at the European Champions and Commonwealth Games, he’s also the second man ever to break 2:10 in a marathon.

So, who better to talk to about preparation and techniques for getting to the top?

As you’d expect, we caught him after a run – he’s run everyday since December 1964 – and this time he’s preparing for the Athens 10k.

It’s going to be a big race for him for many reasons, not least because it’s 41 years since he won Gold on this course…

On running this year:
“This will be a real celebration for me. It’s 41 years since I won my Gold. I actually never realised it was such a big anniversary this year, so it really is a once in a lifetime opportunity.

“I’m running the 10k and nowadays I take part in race to enjoy the occasion, there’s no need to kill myself, just have fun.”

On the course:
“I think the weather should be good in October, perfect running conditions really. When I ran it was over 90 degrees, which was tough, particularly as the course is very hilly. The big tip here is keep hydrated and when you’re running uphill, look at the ground in front of you. If you keep your head down you won’t be intimidated by the size of it. That said, I’m sure they’re not as steep as they were in 69!”

On the start:
“You should already have an idea of what pace you’re going to run at. The key is don’t get carried away and shoot off too fast. You need patience. It’s better to set off slower than your target pace, rather than quicker, so you’ve still got something in the locker.”

Top Tips:
“The biggest tip is to go off carefully. Be aware of your capabilities and carry on within that pace.

“For Athens and this course particularly, you need to know how to run up hills. Don’t look to the top, just keep focussed on the ground in front of you, with your head down. It’s really important as it stops you getting intimidated by the hill.”

On Winning Gold in the European Games marathon, Athens September 29th, 1969:
“I think I paced myself really well in the race. I was second, behind the Belgian Gaston Roelants and when I got to the top of the hill he was out of sight. So, I just kept at my own pace because I was happy to win silver.

“Then I saw these lights ahead and realised it was the lead vehicles around Gaston and I started getting closer. To be honest, by that time I was so tired, I was almost willing him to go quicker so I didn’t need to sprint at the finish, but then with 1km to go, I went straight past him and won Gold.

“It was the best moment of my life. My whole family was in the stadium and apparently I hadn’t been mentioned in the commentary, so they were wondering what had gone wrong, until I got to the stadium.

“I’m doing the 10k this year, so at the 9k mark, it will be a significant time for me.”

Hydration:
“It’s really important to stay hydrated and keep taking on liquids.

“I probably shouldn’t tell you, but during the ’69 race I never had a drink – I don’t recommend that! With 5 or 6km to go though, I saw some empty water cups on the ground and thought: ‘the Belgian is weak and I’m strong’ and it spurred me on.

“That said I was in a really bad way at the end!”

Training:
“I always say the more running you do, the better you will be. 60 miles a week is better than 30 or 20 miles, but if you get to say 100 miles a week that can be counter-productive.

“I’d recommend running shorter distances in preparation and actually a race is the best training you can do, so try a half marathon 3 or 4 weeks in advance.”

Eating:
“I used to eat a really good meal the night before. I can understand that pasta is logical for stores of carbohydrates, but don’t miss out on meat either as your muscles need to be repairing themselves all the time.”

“Good luck to all the marathon runners.”

You can read the latest about Ron on his Hilly blog.

Book now for the Athens marathon