4 Powerful Hill Workouts That Provide Major Benefits

A hill repeat workout involves running up a steep hill at a moderate to fast pace. When you reach the peak, turn around and jog down at a lighter pace. An athlete should repeat three or more times, depending on the incline and personal fitness levels. Hill repeats are the most common type of hill workout you’ll find in a runner’s training regime. Many running coaches use them for improving running economy and speed.

• Short Rep Hill Repeats: Short hill reps are done on a hill with a steep four to seven percent grade, with a sprint phase lasting up to a minute. Essentially, they’re done on shorter hills and have a higher intensity. Shorter sprint time means your heart rate is high, and you’re working anaerobically near your heart rate max. As a result, you build upon your speed and power. These sprint workouts can be used in a strength training running program to enhance running power and build muscle simultaneously.
  
  
• Long Rep Hill Repeats: Long rep hill repeats are done on longer hills, with a slower pace in the aerobic heart rate zone. A long rep hill repeat should take up to four minutes. While these might be less intense because of the pace, they can be mentally challenging. As a result, you’ll improve your aerobic capacity and build stamina and endurance that will transfer into performance.

A hill climb is a combination of a hill run and a climb. It is performed on extended hills that have a four to 10 percent incline and take longer to run —10 minutes or more. These workouts are not practiced at sprint speed but instead, a runner maintains a moderate pace. Commonly, hill climb runs are done on trails that have a steady ascent.

Hill climbs improve fatigue resistance, which translates into long-distance running performance. They are key components of any half marathon or marathon training program. By sustaining a moderate pace over a continued incline, runners are forced to adapt. They build muscle and improve running mechanics and endurance more so than running on a flat surface. This equates to better race times.

Incorporating some downhill runs can build leg muscle and improve knee stabilization. Running downhill may seem easy but it requires effective muscle activation and stabilization to resist the force of gravity and prevent falling. Jog lightly uphill, before sprinting down. Because gravity will be pulling you down, you’ll adopt a higher stride rate. This decreases the distance between steps, preventing overstriding. This is linked to injury prevention and an improved running economy.

If you prefer more guidance in terms of running duration, try a high-intensity interval training hill sprint session. Pick a hill with a gradient that works for your fitness level. The higher the grade, the harder it is. Set a timer that alerts you every 20 to 45 seconds. Each time the timer goes off, switch between sprinting at full power to active recovery. This might be walking or doing an easy jog. The short, timed work and rest periods are highly effective in improving your cardiovascular fitness.