by Krista A. Schultz, MEd, CSCS
“Hill repeats are speed workouts in disguise.” – Krista
Benefits of Running Hills
- Improves strength & power of calf muscles through the forceful push off of the mid foot to balls of feet
- Reinforces efficient biomechanics (run technique) which improves running economy
- Increases leg strength which improves leg speed on flats and hills
- Improves aerobic capacity and overall conditioning
Hill Repeat Workout
Warm up: 10-20min ez jog gradually increasing speed on flat or slightly rolling terrain, (Tip: add a few 10-30s pickups after 5-10min to prepare body for workout intensity)
Pick a hill about 5-7% grade
6 x 1 min (Gradually increase speed for #’s 1-3 and 4-6), Recoveries are ez downhill jogs
After last hill include a 5 min tempo effort
Cool down: 10-15 min easy and stretch
Technique check list for hill running
- Look about 15-20 feet in front of you (chin and neck neutral, e.g visualize yourself holding a softball between chin and chest)
- Drive hips forward and maintain a posterior pelvic tilt while engaging lower abdominals and glutes
- Keep body upright with shoulders back and a slight lean forward
- Arms are at a relaxed 90 degree angle, swing from top of shoulder to hips and avoid crossing in front of body
- Slightly decrease stride length and increase leg turn over (speeding up arm swing helps to increase leg turn over)
- Lift knees high & forcefully push off the balls of the feet to avoid shuffling and increase power production of stride
