The Kenyan Way of Training: Why Going the Hard Way

The Kenyan Way: More Than Just Running

If you’ve ever wondered what makes Kenyan runners so incredibly dominant, you’re not alone. There’s something undeniably special about the way they train, live, and think about running. Coach Hugo from Kenya Camp recently shared an interesting conversation that sheds light on this unique approach. He spoke with Julian Alonso, a physiotherapist from Argentina who works with the Volare team in Iten – an elite running team, managed by a Dutch athlete representative – and asked him what makes the Kenyan way so different.

Julian’s response was simple yet profound:

“Yes, Kenyans like to go the hard way. Many foreign runners like to go the easy way.”

That’s not just a catchy phrase. It’s a window into a mindset one that prioritizes growth over comfort, challenge over convenience, and purpose over performance anxiety.

So, what exactly does that mean? Let’s unpack it.

Uphill vs. Downhill: A Tale of Two Mindsets

Julian explained it perfectly. When Kenyan runners go for a long run, they often ask:

“Coach, can we finish uphill? Can we do the last 10 kilometers uphill to make it very tough?”

Meanwhile, most foreign runners prefer flat routes or even gentle downhills — something that feels smoother, easier, and faster. It’s not that one group is lazy and the other is superhuman. It’s about how they view training. For many non-Kenyan runners, a good session often means hitting the right paces or running faster than last week. The focus tends to be on performance indicators — the clock, the pace, the numbers.

But Kenyan runners? They see training differently. For them, training isn’t a test — it’s a stimulus. It’s about giving your body and mind the right challenge so that, when you rest, you come back stronger.

Training as a Stimulus — Not a Scorecard

Coach Hugo put it beautifully:

“Training is a stimulus of the body, and that includes the mind. When followed by adequate recovery, it leads to progress.”

In other words, you’re not training to prove something. You’re training to improve something.

So many runners — maybe even you — fall into the trap of using every session as a mini exam:

• Did I hit my splits?

• Am I faster than last week?

• Why am I slower today?

And when the numbers don’t look great, the mind starts spiraling. But as Coach Hugo points out, training isn’t about checking your level every day. It’s about creating controlled stress for your body — then resting enough to adapt and get stronger.

This is something Kenyan runners instinctively understand.

Why You Run Slower in Kenya (And Why That’s Okay)

When Coach Hugo first came to Kenya in 2000, he was 24 and running strong back home in the Netherlands — clocking 3:00 minutes per kilometer during half marathons.

But once he arrived in Kenya?

“I never ran faster than 3:20 per kilometer, often 3:30, even though I was pushing hard.”

Was that discouraging? Not at all. Why? Because the slower pace was natural. The altitude, the endless hills, the terrain — all of it was working on his body in ways flat sea-level roads never could. He didn’t worry about numbers because he trusted the process. He focused on the stimulus, not the speed.

And that’s where the magic lies.

Altitude, Hills, and Mental Fortitude

Running at high altitude is tough. Every breath feels heavier, every stride takes more effort. Add hills into the mix, and suddenly, running “easy” becomes impossible. But this kind of difficulty is exactly what builds the Kenyan runner’s strength. It’s a blend of physical conditioning and mental hardening a lesson in resilience that translates beautifully into races. By choosing the hard route, they’re conditioning not just their legs, but their mindset. When race day comes especially at sea level they feel lighter, stronger, and sharper.

The “easy way” might feel rewarding in the short term, but the “hard way” delivers growth that lasts.

The Common Mistake: Chasing Speed Too Soon

One of the biggest mistakes runners make when training at altitude or in hilly terrain is panicking about slower times. They start avoiding tough routes just to see better numbers on their watch. But as Coach Hugo emphasizes, that’s missing the point entirely. When you choose easier routes just to feel fast, you’re no longer training your body — you’re feeding your ego. And ego-driven training rarely produces long-term results. Instead, think of each session as planting a seed. The tough runs, the slower paces, the heavy breathing that’s your training stimulus. The recovery and adaptation afterward? That’s where the magic blooms.

What Foreign Runners Can Learn from the Kenyan Way

You don’t have to live in Iten or Eldoret to adopt the Kenyan mindset. Here’s what you can take away from it, no matter where you run:

1. Embrace discomfort.Don’t avoid hills or tough routes. They’re your body’s best teachers.

2. Stop over-evaluating.Not every run needs to be a test. Focus on effort and consistency.

3. Train the mind as much as the body.Running uphill teaches patience, grit, and humility — qualities that make a difference on race day.

4. Trust the process. Do the right thing, and you will get better. Focus on that daily life flow of stimulus and recovery – the process – rather than constantly worrying about the outcomes.

5. Value recovery. Improvement happens between sessions, not during them. Kenyan runners rest hard. They nap, eat well, and allow their bodies to adapt. That’s part of training too.

   
   

Kenya Camp: The Experience of a Lifetime

If you’ve ever dreamed of running in Kenya, now’s your chance. Kenya Camp isn’t just a place to train — it’s a full experience. You’ll run in the same breathtaking landscapes that shape the world’s fastest athletes. You’ll attend seminars, meet Kenyan pacers and elite runners, and even explore cultural experiences that go beyond running. And perhaps most importantly, you’ll learn what it truly means to train the Kenyan way not just physically, but mentally.

As Coach Hugo says:

“You should look at your training as stimulation for your body and not be worried too much about the actual speed.”

FAQs About Kenyan Training Philosophy

1. Why do Kenyan runners prefer uphill runs?

Because they understand that the challenge builds both physical and mental endurance. Finishing uphill forces the body to adapt and become stronger, especially when tired.

2. Does slower pace mean I’m getting weaker?

Not necessarily. Especially at altitude or on hilly terrain, slower paces are normal. The key is effort — not speed. You’re still getting stronger even if your watch doesn’t say so.

3. How can I apply Kenyan-style training at home?

Incorporate hill runs, focus on effort-based training, and avoid obsessing over pace. Remember to rest and recover well — that’s where adaptation happens. Of course, during the specific marathon preparation there will be workouts where you aim to run at your actual race pace, because that also gives a good stimulus (and Kenyans do this as well!). But these are specific workouts that are planned on certain days. For the majority of training, effort is more important.

4. Is training “the hard way” safe for beginners?

Yes, if done progressively. The goal isn’t to punish yourself, but to challenge yourself appropriately. Build up gradually and listen to your body.

5. Why do Kenyan runners seem mentally stronger?

Because their culture of training embraces discomfort as part of growth. They don’t shy away from difficulty — they have learnt to be comfortable with discomfort, and use it to build confidence and resilience.

The Kenyan way of training isn’t just about running faster — it’s about training smarter. It’s about respecting the process, embracing the hard way, and understanding that growth often hides in discomfort.

So next time you lace up your shoes, ask yourself — am I chasing speed or seeking stimulus?

Because, as Coach Hugo and his Kenyan athletes remind us, the hard way is often the right way.