{"id":982,"date":"2022-11-02T13:27:57","date_gmt":"2022-11-02T10:27:57","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=982"},"modified":"2022-12-23T13:53:41","modified_gmt":"2022-12-23T10:53:41","slug":"hill-repeats-running-benefits-training-tips","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/","title":{"rendered":"Hill Repeats Running: Benefits + Training Tips"},"content":{"rendered":"\n

Runners fall into three camps: those who love to \u201crun hills,\u201d 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\u2019ll get workout tips and learn how to do hill repeats correctly.<\/p>\n\n\n\n

5 Main Benefits of Hill Repeats Workout<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

Dr. Derek Farley set up an experiment<\/a> 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 \u201cran the hills\u201d improved their maximum speed and also learned to maintain it 32% longer.<\/p>\n\n\n\n

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:<\/p>\n\n\n\n

  1. 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).<\/li><\/ol>\n\n\n\n
    1. 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.<\/li>
    2. Running hills is a considerable load on the nervous system<\/a>. It improves the \u201chead-to-foot\u201d connection, which helps to achieve better performance in \u201cexplosive\u201d loads.<\/li>
    3. 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.<\/li>
    4. 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.<\/li><\/ol>\n\n\n\n

      Hill Running Rules<\/h2>\n\n\n\n

      To Pick Up Speed on the Highway<\/h3>\n\n\n\n

      30-second runs uphill at high speed (or 100 or 200-meter uphill), then jogging downhill for about two minutes.<\/p>\n\n\n\n

      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.<\/p>\n\n\n\n

      For Trail Running<\/h3>\n\n\n\n

      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.<\/p>\n\n\n\n

      Such training is focused on improving speed endurance and getting used to uneven terrain. Hills with a 10% slope are suitable.<\/p>\n\n\n\n

      To Improve Running Biomechanics<\/h3>\n\n\n\n

      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. <\/p>\n\n\n\n

      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.<\/p>\n\n\n\n

      For Hilly Runs<\/h3>\n\n\n\n

      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.<\/p>\n\n\n\n

      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.<\/p>\n\n\n\n

      Universal Workout<\/h3>\n\n\n\n

      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.<\/p>\n\n\n\n

      Mountain Fartlek<\/h3>\n\n\n\n

      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.<\/p>\n\n\n\n

      This training simulates hilly runs well and builds speed endurance. Its duration depends on the level of training of the runner.<\/p>\n\n\n\n

      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. <\/p>\n\n\n\n

      Final Note<\/h2>\n\n\n\n

      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\u2019t happen, go down even more slowly). A surge of endorphins after such training is guaranteed to you.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Runners fall into three camps: those who love to \u201crun hills,\u201d 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\u2019ll get workout tips and learn how to do hill repeats correctly. 5 Main […]<\/p>\n","protected":false},"author":4,"featured_media":983,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[6],"tags":[],"yoast_head":"\nHill Repeats Running: Benefits + Training Tips - RUNZY<\/title>\n<meta name=\"description\" content=\"Runners fall into three camps: those who love to \u201crun hills,\u201d those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats - RUNZY\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hill Repeats Running: Benefits + Training Tips - RUNZY\" \/>\n<meta property=\"og:description\" content=\"Runners fall into three camps: those who love to \u201crun hills,\u201d those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats - RUNZY\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"RUNZY\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-02T10:27:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-23T10:53:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/10\/blog-108-min.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1456\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Greg Rublev - Founder & CEO, Runzy\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Greg Rublev - Founder & CEO, Runzy\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\"},\"author\":{\"name\":\"Greg Rublev - Founder & CEO, Runzy\",\"@id\":\"https:\/\/runzy.com\/blog\/#\/schema\/person\/d5079be7ff0db30f2f641cc06a5b7107\"},\"headline\":\"Hill Repeats Running: Benefits + Training Tips\",\"datePublished\":\"2022-11-02T10:27:57+00:00\",\"dateModified\":\"2022-12-23T10:53:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\"},\"wordCount\":931,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/runzy.com\/blog\/#organization\"},\"articleSection\":[\"Free training plans\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\",\"url\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\",\"name\":\"Hill Repeats Running: Benefits + Training Tips - RUNZY\",\"isPartOf\":{\"@id\":\"https:\/\/runzy.com\/blog\/#website\"},\"datePublished\":\"2022-11-02T10:27:57+00:00\",\"dateModified\":\"2022-12-23T10:53:41+00:00\",\"description\":\"Runners fall into three camps: those who love to \u201crun hills,\u201d those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats - RUNZY\",\"breadcrumb\":{\"@id\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/runzy.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hill Repeats Running: Benefits + Training Tips\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/runzy.com\/blog\/#website\",\"url\":\"https:\/\/runzy.com\/blog\/\",\"name\":\"RUNZY\",\"description\":\"BLOG\",\"publisher\":{\"@id\":\"https:\/\/runzy.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/runzy.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/runzy.com\/blog\/#organization\",\"name\":\"RUNZY\",\"url\":\"https:\/\/runzy.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/runzy.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/09\/RUNZY.svg\",\"contentUrl\":\"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/09\/RUNZY.svg\",\"width\":144,\"height\":37,\"caption\":\"RUNZY\"},\"image\":{\"@id\":\"https:\/\/runzy.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/runzy.com\/blog\/#\/schema\/person\/d5079be7ff0db30f2f641cc06a5b7107\",\"name\":\"Greg Rublev - Founder & CEO, Runzy\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/runzy.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/01d95c333e2bec9a37daa1a7b2fcc4ef?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/01d95c333e2bec9a37daa1a7b2fcc4ef?s=96&d=mm&r=g\",\"caption\":\"Greg Rublev - Founder & CEO, Runzy\"},\"description\":\"After playing soccer and running track in high school, Greg mostly didn\u2019t work out for the next 15 years. Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/gregrublev\/\"],\"url\":\"https:\/\/runzy.com\/blog\/author\/greg-rublev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hill Repeats Running: Benefits + Training Tips - RUNZY","description":"Runners fall into three camps: those who love to \u201crun hills,\u201d those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats - RUNZY","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/","og_locale":"en_US","og_type":"article","og_title":"Hill Repeats Running: Benefits + Training Tips - RUNZY","og_description":"Runners fall into three camps: those who love to \u201crun hills,\u201d those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats - RUNZY","og_url":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/","og_site_name":"RUNZY","article_published_time":"2022-11-02T10:27:57+00:00","article_modified_time":"2022-12-23T10:53:41+00:00","og_image":[{"width":2000,"height":1456,"url":"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/10\/blog-108-min.jpg","type":"image\/jpeg"}],"author":"Greg Rublev - Founder & CEO, Runzy","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Greg Rublev - Founder & CEO, Runzy","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#article","isPartOf":{"@id":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/"},"author":{"name":"Greg Rublev - Founder & CEO, Runzy","@id":"https:\/\/runzy.com\/blog\/#\/schema\/person\/d5079be7ff0db30f2f641cc06a5b7107"},"headline":"Hill Repeats Running: Benefits + Training Tips","datePublished":"2022-11-02T10:27:57+00:00","dateModified":"2022-12-23T10:53:41+00:00","mainEntityOfPage":{"@id":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/"},"wordCount":931,"commentCount":0,"publisher":{"@id":"https:\/\/runzy.com\/blog\/#organization"},"articleSection":["Free training plans"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/","url":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/","name":"Hill Repeats Running: Benefits + Training Tips - RUNZY","isPartOf":{"@id":"https:\/\/runzy.com\/blog\/#website"},"datePublished":"2022-11-02T10:27:57+00:00","dateModified":"2022-12-23T10:53:41+00:00","description":"Runners fall into three camps: those who love to \u201crun hills,\u201d those who hate it, and those who have never tried. Yet, there is no doubt that hill repeats - RUNZY","breadcrumb":{"@id":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/runzy.com\/blog\/hill-repeats-running-benefits-training-tips\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runzy.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Hill Repeats Running: Benefits + Training Tips"}]},{"@type":"WebSite","@id":"https:\/\/runzy.com\/blog\/#website","url":"https:\/\/runzy.com\/blog\/","name":"RUNZY","description":"BLOG","publisher":{"@id":"https:\/\/runzy.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runzy.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runzy.com\/blog\/#organization","name":"RUNZY","url":"https:\/\/runzy.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runzy.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/09\/RUNZY.svg","contentUrl":"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/09\/RUNZY.svg","width":144,"height":37,"caption":"RUNZY"},"image":{"@id":"https:\/\/runzy.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/runzy.com\/blog\/#\/schema\/person\/d5079be7ff0db30f2f641cc06a5b7107","name":"Greg Rublev - Founder & CEO, Runzy","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runzy.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/01d95c333e2bec9a37daa1a7b2fcc4ef?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/01d95c333e2bec9a37daa1a7b2fcc4ef?s=96&d=mm&r=g","caption":"Greg Rublev - Founder & CEO, Runzy"},"description":"After playing soccer and running track in high school, Greg mostly didn\u2019t work out for the next 15 years. Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!","sameAs":["https:\/\/www.linkedin.com\/in\/gregrublev\/"],"url":"https:\/\/runzy.com\/blog\/author\/greg-rublev\/"}]}},"_links":{"self":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/982"}],"collection":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/comments?post=982"}],"version-history":[{"count":4,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/982\/revisions"}],"predecessor-version":[{"id":1714,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/982\/revisions\/1714"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media\/983"}],"wp:attachment":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media?parent=982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/categories?post=982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/tags?post=982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}