How to Run Hill Repeats
A great addition to most any running regimen is the hill workout. Done in conjunction with respectable amounts of flat running, hill repeats will build strength, improve speed, and use muscle groups that are only mildly challenged on the flats. Here's how to run for the hills.
- Difficulty:
- Moderate
Instructions
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1
Hill repeats come in all shapes and sizes. The "rules" are completely open to interpretation. Essentially, you need to find a hill, run up it at race pace or faster, then jog or walk down for recovery.
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2
Look for a hill that is between one and three blocks long and will take 60 to 90 seconds to climb. The grade should be steep enough to test you, but not so steep that your form suffers.
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3
Run a warm-up. Depending on your current conditioning, run one to three easy miles before reaching the hill. If possible, start flat and hit the bottom of the hill at your chosen pace.
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4
As you hit the incline, lean forward with your back tall. Lift your knees and focus more on vertical, rather than forward, motion. Lift through your hip flexors and push down with your glutes and calves.
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5
Keep your shoulders relaxed and low as you pump your arms.
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6
Shorten your stride. Stay on your toes. Think baby steps.
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7
Depending on the hill and your current conditioning, do 3 to 10 repeats, totaling 20 to 40 minutes of hill repeats.
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8
In combination with a regular running routine, run hill repeats once a week. Try a variety of workouts: short and very steep, longer and not-so-steep, fast/faster/fastest. There really are no strict rules. The only given is that hills will make you a stronger runner.
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1
Tips & Warnings
Run through the top of hill. This habit helps you psychologically and is always good practice for race days.
If you are prone to calf or Achilles tendon injuries, be extra careful with hill workouts. Warm-up well and stretch thoroughly before each workout.
