If you're not a fan of running hills, these tips will help change your mindset so you can learn to love them.
Hills are a great way to build leg strength that allows you to run with more power and endurance. However, just because you live in a hilly area does not mean that every run should be a difficult workout.
There’s a difference between running uphill as part of a workout and just going for an easy run where there are some hills.
If you're subconsciously avoiding hilly routes because you're tired, then hopefully these benefits will encourage you to make them a standard part of your training and add in some specific workouts like hill sprints.
It is not surprising that the average running speed is slower on a hilly route than on a more level surface, even when the elevation is the same at the start and finish, or when there is an equal amount of up and down hill.
One study found that, on average, athletes ran 23% slower uphill and 13.8% faster downhill than on level ground, with speed changes primarily due to shorter strides on the uphill.
Runner typically lengthen their stride to increase speed while running on level terrain. However, research has shown that the gradient of the slope alters how stride length and cadence. A steeper gradient results in a higher step frequency, but shorter step length.
The text says that the step frequency can be increased with training, and that research focuses on increasing the step frequency both on flat surfaces and on gradual inclines. The text also says that when testing was done on an incline, not only was there an increase in steps per minute, but also a slight increase in step length.
More recent research investigating the impact of running an undulating trail found that subjects slowed on average from a time of 19:40 on the first lap to 21:08 on the second. The greatest time loss was on the uphill sections between the two laps.
If you ran a race with multiple hills, such as a half marathon with 1/3 uphill, 1/3 flat, and 1/3 downhill, you would spend more than 1/3 of your total run time climbing. You would move more slowly uphill than on the flat and downhill sections, and you would experience more of a slowdown on the later hills as you got tired.
Certain training is required to excel in hill climbing. Studies show that being able to run uphill well can improve your average running speed. When making a training plan for uphill running, consider factors such as gradient, step length and steps per minute, as well as the intensity of the run.
If you're training for a race that will include a lot of uphill running, I recommend using a variety of workouts to target different key areas. This will be especially helpful if you're running on terrain that is similar to what you'll be racing on.
Ideally, you will complete a minimum of 5 sessions in each of the following phases to help maximize training adaptations before progressing to the next phase. (e.g. 5 weeks of Hill Sprints, then moving on to Hill Repeats). My recommended sessions are:
Hill Sprints
After a warm-up, do repetitions of max power output and strength for 10 seconds on a steep gradient, with 2 minutes of very easy recovery walking in between each repetition.
Hill Repeats
if you work at VO2 max intensity for just 3 minutes, you can improve your strength and cardiovascular system. You can also use the descents to recover, and to practice your downhill running.
Alternating Intervals: Power Hiking and Fast Feet
This session consists of two minutes of power hiking followed by two minutes of fast feet jogging. It is then repeated for a set period of time. This is a very challenging session, even when done at a lower intensity. However, it helps develop fast cadence and also increases stride length through the use of two different climbing techniques. This can be progressed by increasing the duration of each interval and/or the number of intervals completed. Good descending technique should be used during the descents in order to help with recovery.
Hill Climb Simulations
Climbing is an important part of training for a race. You should find hills that are the same length and gradient as the key climbs in your race. Look at the course profile to identify these climbs. Then, practice on a treadmill or on a local hill that is similar.
You should only do these sessions once a week because they are very hard on your body and you need time to recover. So, try to have easier days before and after your dedicated uphill session. Progressive training that challenges you in different ways will help you get faster not just on hills, but overall.
10 Hill Running Benefits
There are many benefits to running uphill, which may surprise you. Let's go over them, as well as how to properly run uphill, and how to add hill workouts to your training plan to make the most of them!
Here are some tips to make the most of running hills: -Start slow and gradually build up speed as you go. -Keep your form in mind, especially your posture and arm movement. -Focus on making it to the top of the hill without losing steam. -Once you reach the top, take a few seconds to catch your breath and then start running down the hill. -Use the downhill to your advantage and let gravity do its work. -Remember to focus on your form as you go down the hill, just as you did on the way up. Here are some tips to make the most of running hills: -Start slow and gradually build up speed as you go. -Keep your form in mind, especially your posture and arm movement. -Focus on making it to the top of the hill without losing steam. -Once you reach the top, take a few seconds to catch your breath and then start running down the hill. -Use the downhill to your advantage and let gravity do its work. -Remember to focus on your form as you go down the hill, just as you did on
Some of the reasons that every running coach will put some incline training in your plan include the fact that some of the fastest runners you know make them a regular part of training. This type of training helps to improve your speed and endurance, while also helping to reduce the impact on your joints.
#1 Uphill Runs are Strength Workouts
While resistance training in general is effective for runners, hill workouts are specifically beneficial because they help runners to better target the muscles they use while running. This allows runners to not only build strength, but to also do so in a way that is specific to their needs.
One of the first hard workouts we assign to runners is hills. The increased intensity forces your glutes, hamstrings, calves and core to work harder. This means muscles are being broken down to rebuild with more strength and power.
#2 Running Hills Improves Speed
Uphill running intervals target the same muscles that we would use for track workouts. It’s basically a speed workout in disguise. You’ll get that same feeling of wanting to vomit without over striding.
The muscles learn to contract more forcefully uphill, which makes flat surfaces feel easier. This newfound strength and power also allows for faster speedwork and race times.
#3 Increasing our VO2 Max
There are several studies that suggest that adding hill sprint workouts to your regimen can help to increase your VO2 Max. This is a number on your watch that can often mislead you, but in a real world setting it can give you some useful information.
This is because when you train going up hills, your body adapts by becoming better at using oxygen. This results in more oxygen being sent to your muscles, allowing you to sustain harder efforts for a longer period of time.
#4 Uphill Runs Improve Cardiovascular Fitness for Endurance
Walking or running up an incline is tough because it requires more energy than going on level ground. That’s why we sometimes do hill training, to test and improve our stamina.
We can increase our endurance by taking turns using different leg muscles.
I realized that running for long periods of time on flat ground led to faster fatigue because the same muscles had to fire in the same pattern the entire time.
you tire less quickly as your muscles become more elastic.
#5 Hills Improve Running Form
I love hills because you can't overstride when you're running uphill. The angle of the slope prevents your stride from being too long, so you have to take shorter, faster steps.
This means that you are improving your form without realizing it by striving to keep your knee up and practicing a mid-foot landing.
The strength you're building in your quadriceps will help you keep your knees in front of you when you walk, which is better for your posture.
#6 Running Hills Reduces Risk of Injury
Some additional reasons that uphill running can reduce injuries include improving muscular endurance and joint stability. In addition, the unique demands of uphill running also help improve balance and proprioception.
- Joints are more protected due to the shorter distance to ground contact
- The slight forward lean from the ankles can help offset shin splints
- Stronger muscles are more fatigue resistant which means better able to hold you in good alignment
#7 Uphill Running Burns More Calories
I like running because it burns more calories, which means I can eat more.
Since you'll be working harder, you'll build muscle over time and burn more calories in the meantime.
So running hills can help burn fat, but so can any other type of workout. However, if you want to turn your body into a fat-burning machine, you should do long, steady-state runs. Short, intense workouts might burn more calories during that specific workout, but they won't have the same effect on your body overall.
You can make your walk more challenging by using trekking poles, which will help you burn more calories. This is especially helpful if you're hiking on a difficult trail.
#8 Uphill Running Leads to Epic Views
The thought of seeing a birds eye view of the area I've covered keeps me going on long trail runs.
The feeling you get when you see how beautiful the end result is, as well as the satisfaction of knowing that you did it, is incredible.
#9 Hilly Runs Mean Downhills
Most runs in Colorado will start going uphill, which I used to complain about until I realized that it meant my run back would be downhill! YAY.
I don't love a steep decline, but a 1-3% gradient is much better. You can let your legs move faster while your heart rate stays lower. It's such a powerful way to end a run feeling like you could keep going.
The run will be a difficult effort that will help improve your fitness levels.
#10 Uphill Runs Teach Us to Run on Effort
Uphill running can be frustrating if you are used to running at a certain pace. However, if you focus on how hard you are running instead of the pace, you will become a better racer.
The best way to complete a hilly race is by finding a pace you can maintain throughout the entire race, rather than trying to keep an even pace from the start.
This allows you to run faster on the flats and downhills while still having enough energy to run up hills. Now let's talk about how to run up hills correctly to prevent injuries.
