For some runners at this year's Peachtree Road Race, reaching the top of Cardiac Hill might elicit a Rocky Balboa-like celebration.

But conquering a hill doesn't have to require inspirational background music or even a boxer-fit body. There are several hills around town that runners can train on —- mentally and physically —- in preparation for Peachtree's Cardiac Hill.

A runner for 20 years, Sandy Springs resident Susan Jones, 53, has been training on Atlanta hills since May for August's Pikes Peak Marathon in Colorado.

"You think we're down here in the South and it's flat, but there's nothing but hills in this town," she said.

She tries to find shaded neighborhoods because staying out of the sun is her biggest priority in the summertime.

Her advice: Take it slow and easy.

"Put your head down. Don't look to the top of the hill because then you'll get discouraged," she said. "It's not a race up the hill. You just want to kind of lean into the hill and run slow. If you have to walk some, walk some."

Jones reiterated that there is no shame in walking during parts of a hill. In fact, running expert Jeff Galloway said he has picked up position on people who continuously run up hills in a race because they tire more quickly than those who plan strategic walk breaks.

Galloway's No. 1 rule to remember: Do not attack the hill.

Instead, as you run the incline, it is important to start shortening your stride.

"You keep shortening in order to keep your legs resilient," he said. "Even if you have to get down to baby steps, it's better to keep shortening that stride."

Galloway also said that a bouncing running method is a major no-no. Concentrate on lightly touching the ground instead.

"Having technique in place gives you a sense of confidence that others don't have," he said.

Confidence is just as important as a runner's physical capabilities. Galloway said the proper frame of mind can make all the difference in mastering a hill.

Once you run a hill, you now have an image of it. Galloway said it's helpful for runners to mentally rehearse the hill in advance the next time they attempt it.

For those who intend to continue running after the Peachtree, Jones encourages using the buddy system.

"There's some great running clubs here in Atlanta, so get a good group to run with," she said. "That's the true key to beating any hills or meeting a goal."

And it also doesn't hurt to give yourself an incentive after a tough, hilly workout.

In Jones' case, she and her running partners often treat themselves to a slice of pizza and a cold beer or to breakfast at their favorite spot.

"That's why we run. It's about finishing together and going out and having that breakfast that we can treat ourselves to," Jones said. "The pancakes are so good after that. Real good."

HILLS 101

Didn't train as hard as you should have for this year's Peachtree Road Race? Want to get a jump-start for next year? Running coach Roy Benson, a former track and field coach at the University of Florida, offers training tips for becoming King (or Queen) of the Hill:

FOR BEGINNERS (ONE DAY A WEEK)

> Run up a hill hard for 30 seconds. Jog down, and walk around for one minute to let your body recover. Repeat this exercise three times.

> After you finish the first session, run as hard as you can for 20 seconds. Again, jog down and walk for a minute to recover. Repeat three times.

> Finally, run as hard as you can for 10 seconds. Jog down and walk for a minute to recover. Repeat three times.

FOR VETERANS (ONE DAY A WEEK)

> Copy the beginners' routine, but instead use increments of 60 seconds, 40 seconds and 20 seconds.

"The idea here is to do speed work, so that they're using a lot more muscles and breathing a lot heavier than they will be as they just slog up the hills during the race," Benson said. "It's building a big engine in order to have it run at a lower intensity on race day, so you're not getting tired."

 WALTER CUMMING / Staff 
GETTING OVER THE HILLS 
1. Kennesaw Mountain (1 1/4 miles) 
Visitor Center to top of mountain 
"It offers good vista points. That's a neat one for anybody who can get out there," running expert Jeff Galloway said. 

2. Paper Mill Road —- Bob Callan Trail (2 miles) 
Trail with a 1/2-mile stretch of hills near intersection of Interstate North Parkway and Cumberland Blvd. 
"It's gorgeous because you're running along the river and you don't have any traffic alongside of you." 

3. Northside Drive hills (3/4 mile) 
Begin on Northside Drive between Harris Trail and Crest Valley and head north until the intersection with Mt Vernon Highway. 
"It has some fairly steep segments to it," Galloway said. 

4. Chastain Park Loop (2 1/2 miles) 
Hills appear sporadically along the sidewalk/fitness path all around the golf course. 

5. Roswell Road (nearly 2 miles) 
It starts at Nancy Creek and goes north to Mt. Paran Road (intersects Roswell Road from the west). 
"It's good because it has sidewalks most of the way," Galloway said. 

6. Manor Ridge Hill (1/4 mile) 
At intersection of Northside and Peachtree Battle Avenue. 
"It is a long, tough uphill but pretty with all the houses," long-time runner Susan Jones said. 

7. Hillpine Drive 
Off Monroe near Piedmont Park 
"An incline that just takes your breath away," Jones said. 

Map locates each of the hilly areas mentioned in the text. Inset map shows area of detail in metro Atlanta.