Great North Run 2024: Course Profile, Key Hilly Sections, and Training Strategy

How hilly is the Great North Run in 2024?

The Great North Run (GNR) is characterized as an undulating course with a net downhill profile, featuring several significant but generally gradual climbs that demand strategic pacing and specific preparation from runners.

Understanding the Great North Run Course Profile

The Great North Run, one of the world's most iconic half marathons, is often perceived by first-time participants as a relatively flat race due to its reputation for fast times. However, an examination of its topographical profile reveals a course that is far from consistently flat. While it boasts a net downhill elevation, meaning the finish line is at a lower altitude than the start, it incorporates distinct climbs and descents that require a nuanced approach to training and race day strategy.

Key Elevation Changes:

• The course begins near the A167 Central Motorway in Newcastle and finishes in South Shields, approximately 13.1 miles (21.0975 km) away.
• Net Elevation Drop: The overall elevation drop from start to finish is typically around 50-60 meters (165-200 feet).
• Total Elevation Gain: Despite the net drop, runners will accumulate approximately 120-150 meters (400-500 feet) of total elevation gain throughout the race. This figure highlights the presence of significant uphill sections.
• The GNR is not a "mountainous" or "trail" race, but its sustained climbs and descents are noteworthy for road running.

Key Topographical Features and Their Impact on Runners

Understanding the specific sections of the Great North Run course is crucial for effective preparation.

• Start Line to Tyne Bridge (Miles 0-1): The race begins with a rapid, often congested, downhill stretch. While exhilarating, it's a common mistake for runners to go out too fast here, expending valuable energy prematurely. The descent to the iconic Tyne Bridge is swift, setting an early, fast pace.
• Coast Road (A1058) – Miles 3-6: This is arguably the most significant sustained climb of the race. After crossing the Tyne Bridge and heading east, runners encounter a long, gradual ascent along the A1058 (Coast Road). This section, while not exceptionally steep, can feel relentless due to its length. It requires steady effort and careful pacing to avoid burning out early. From a biomechanical perspective, this is where sustained muscular endurance in the quadriceps and glutes is tested.
• John Reid Road (A184) – Miles 9-11: Following the Coast Road, the course includes a series of undulating sections, particularly on John Reid Road. These are shorter, sharper "rolling hills" that provide less opportunity for a consistent rhythm. These sections demand a dynamic response, with runners needing to adjust stride length and effort frequently.
• Final Miles to South Shields (Miles 11-Finish): The final two to three miles of the Great North Run are characterized by a long, gradual downhill stretch leading into South Shields and along the seafront to the finish line. While this sounds like a welcome relief, it can be deceptively challenging. By this point, fatigue is high, and the eccentric loading on the quadriceps from sustained downhill running can lead to significant muscle soreness and a feeling of "jelly legs." Maintaining form and control here is vital.

Preparing for the Great North Run's Undulations

Effective preparation for the GNR requires more than just accumulating mileage; it demands specific training to address its unique elevation profile.

• Strength Training for Hills: Incorporate exercises that target the primary movers for both uphill and downhill running.
  • Quadriceps and Glutes: Squats, lunges (forward and reverse), step-ups, deadlifts. These build the power needed for ascents and the eccentric strength for descents.
  • Calves: Calf raises (single and double leg) for propulsion on inclines.
  • Core Strength: Planks, Russian twists, bird-dogs. A strong core maintains posture and stability, especially on varied terrain.
• Hill Training Workouts: Regularly integrate hill sessions into your training schedule.
  • Hill Repeats: Short, intense efforts up a steep hill, followed by a recovery jog down. This builds power and speed.
  • Tempo Runs on Undulating Terrain: Practice maintaining a sustained, challenging effort over rolling hills to simulate race conditions.
  • Long Runs with Elevation: Include significant elevation gain and loss in your longer runs to build endurance and prepare your body for the prolonged eccentric loading of the final downhill.
• Pacing Strategy Practice: Learn to manage your effort on climbs and descents.
  • Uphills: Focus on maintaining consistent effort, shortening your stride, and increasing cadence.
  • Downhills: Practice a controlled "fall," leaning slightly forward, and letting gravity assist while maintaining foot turnover without overstriding.
• Nutrition and Hydration: On a course with varied demands, consistent fueling and hydration become even more critical to sustain energy levels through the climbs and maintain focus on the descents.

Biomechanical Considerations for Hill Running

Optimizing your running form for hills can significantly improve efficiency and reduce injury risk.

• Ascending (Uphill):
  • Posture: Maintain an upright posture, leaning slightly into the hill from the ankles, not bending at the waist.
  • Arm Drive: Use a strong, purposeful arm swing to aid momentum.
  • Stride Length: Shorten your stride and increase your cadence (foot turnover). Avoid "attacking" the hill with long, powerful strides, which is inefficient.
  • Foot Strike: Aim for a midfoot strike, driving off the balls of your feet.
• Descending (Downhill):
  • Posture: Lean slightly forward, allowing gravity to pull you, but maintain control. Avoid leaning backward, which acts as a brake and increases impact.
  • Stride Length: Maintain a slightly shorter stride than on flats, with quick, light steps. Avoid overstriding, which leads to heavy heel striking and increased braking forces.
  • Impact Absorption: Focus on a soft, controlled foot strike to minimize the eccentric loading on your quadriceps and reduce impact forces. Engage your core to stabilize your trunk.

Race Day Strategy for the Great North Run

A well-executed race day strategy can make all the difference in conquering the GNR's undulations.

• Early Miles (Start to Tyne Bridge): Resist the urge to sprint downhill. Maintain a comfortable, controlled pace, allowing the crowd and gravity to carry you without overexertion. Conserve energy for later.
• Mid-Course Management (Coast Road & Undulations): This is where disciplined pacing pays off. On the Coast Road climb, maintain a steady effort that feels sustainable. Don't push too hard. On the rolling hills of John Reid Road, focus on a consistent rhythm, adjusting effort as needed for each rise and fall.
• Finishing Strong (Final Downhill): While the final miles are downhill, they are not a free ride. Fatigue will be setting in. Focus on maintaining good form, keeping your stride light and controlled, and using your arm drive to propel you. Be mindful of the increased eccentric load on your quads and manage any discomfort.

Conclusion: The Great North Run – A Challenging but Rewarding Course

In summary, the Great North Run in 2024, like its predecessors, is an undulating half marathon with a net downhill profile. While not excessively "hilly" in the traditional sense, it features significant, sustained climbs on the Coast Road and rolling hills on John Reid Road, culminating in a long, challenging downhill finish. For runners, this means that specific hill training, strength work, and a well-thought-out pacing strategy are essential for a successful and enjoyable race experience. Embracing the course's topography, rather than underestimating it, is the key to unlocking your best performance on this iconic route.