Runners fall into three camps: those who love to “run hills,” those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats are a type of workout with many benefits. In this blog post, you’ll get workout tips and learn how to do hill repeats correctly.
5 Main Benefits of Hill Repeats Workout
The benefits of hill training for runners have been known for a long time and have been widely used in practice. However, just a few years ago, special studies were conducted that scientifically confirmed the benefits of such workouts.
Dr. Derek Farley set up an experiment where he studied the performance of two control groups of runners for six weeks – one of them ran hill repeats twice a week, and the other trained only on a flat surface. Those who “ran the hills” improved their maximum speed and also learned to maintain it 32% longer.
Obviously, uphill running is beneficial in preparing for a trail running competition, where elevation changes are common. But let’s have a closer look at other benefits:
- Hill running allows you to achieve more intensity in less time and distance. Working to the maximum improves MIC indicators and also “teaches” the body to process lactate, thereby increasing the anaerobic threshold. You can reach this level of load faster uphill than at intervals on a flat surface. The body gets used to coping with such a load. Of course, the same effect can be achieved on flat ground, but you will have to develop greater speed (which is not always allowed by the muscles).
- Running hills create a great load on the muscles – thereby developing and strengthening them. Additional muscles are activated and developed when running uphill, contributing to greater stability.
- Running hills is a considerable load on the nervous system. It improves the “head-to-foot” connection, which helps to achieve better performance in “explosive” loads.
- Difficult hill workouts develop willpower. Since a high-intensity load comes faster and earlier, it takes longer to endure – and the psyche adapts to this state.
- Training for running hills improves technique because running uphill, landing on a foot in front of the body, is almost impossible. Accordingly, the slope seems to make a person land under the pelvis and on the front surface of the foot, which is technically correct.
Hill Running Rules
To Pick Up Speed on the Highway
30-second runs uphill at high speed (or 100 or 200-meter uphill), then jogging downhill for about two minutes.
Such a load is similar to plyometrics and trains the explosive strength of the muscles, which increases speed on any terrain. You can start with 5-8 reps and work up to 12-15. After such repetitions, you can finish your workout with a one- or two-mile run on flat ground. A hill with a 10-20% slope is suitable.
For Trail Running
Three-minute uphill runs at the anaerobic threshold (approximately 70-80% of the maximum effort). Rest on the slopes for two to three minutes between runs.
Such training is focused on improving speed endurance and getting used to uneven terrain. Hills with a 10% slope are suitable.
To Improve Running Biomechanics
How it works is described above. You can use a 5-15% slope and intervals up to 15 seconds. The goal is not to squeeze the last of your strength out of yourself but to concentrate on the cadence, core work, and landing of the legs under the pelvis.
It is good to do such accelerations after the main training (for example, a 10-kilometer cross-country race), start with 5 repetitions, and work up to 20.
For Hilly Runs
If you are going to run on hills or in the mountains, this workout will be very useful. It can be built into long workouts or done separately.
After a light warm-up, do 6-8 hill runs (5-15% incline) with 70% effort, followed by a kilometer of easy running (more advanced runners can skip this step), then another 2-5 km of tempo running. Running uphill at the beginning of the workout will tire the short muscle fibers, and, on the tempo part on the flat surface, the long muscles responsible for endurance will be more involved in the work.
Universal Workout
To develop both speed and endurance, more advanced runners can alternate running uphill at maximum effort and 70-80% effort. For example, 200m uphill at max speed – jogging down – 300m uphill at anaerobic threshold effort – downhill again. You can start with 4 repeats and increase to 8.
Mountain Fartlek
The essence of such training is to maintain one pace (but not effort) on hilly terrain. After warming up in aerobic mode on a flat surface, start running uphill, trying to keep the same pace (the effort increases, and the pulse increases). On the descent, you do the same, but you need less effort to maintain the same pace – and the pulse is partially restored.
This training simulates hilly runs well and builds speed endurance. Its duration depends on the level of training of the runner.
Depending on the goals and training of the runner, you can use different options for training uphill. The main thing is to choose the load wisely and not overdo it.
Final Note
It is important to pay attention to your heart rate when running (not all hill repeats workouts are done at maximum effort). And monitor recovery between intervals (your heart rate should have time to drop significantly; if this doesn’t happen, go down even more slowly). A surge of endorphins after such training is guaranteed to you.
