Hills have been a key element in my running training throughout my career. I've used them in many different types of workouts to help improve my performance.
In high school, we ran hill repetitions and circuits with intervals of other types of fast work in between.
In college, we ran similar workouts to high school, but added long repetitions and reps with “cruise recoveries” (in other words, even the recovery was run at a quicker pace).
Those were brutal…
We did hill workouts every season, including summer base training, cross country, indoor track, and spring outdoor track season.
If the goal race was 10k or 800m, workouts that included running up hills were on the schedule.
This is not surprising because hills provide speedwork in disguise, as Frank Shorter famously said.
But I think my favorite sentiment about hills comes from this anonymous quote:
Why do we try to avoid hills?
It's not hard to see that having flat things is generally not a good thing.
Hills are opportunities to test your strength and see how far you can push yourself. They are a symbol of challenges that must be overcome. Life is full of hills, but each one makes you stronger and more capable than you were before.
The thrill of skiing down the other side is only experienced if you attempt to ski up the mountain first.
The following text is a Hill workout. It is hard and unpleasant. It challenges your endurance, speed, and strength.
There’s no other workout like hills.
And that’s just why they’re so valuable.
Why Are Hill Workouts so Beneficial?
Running uphill puts stress on your body in a way that you can't copy on level ground.
That stress results in some fantastic adaptations and benefits:
- There’s less impact running uphill so it’s easier on your joints and connective tissues
- Hills “force” you to run with better form, reinforcing a more efficient stride
- Running up steep grades builds power more safely than running fast on flat terrain
- Hills provide the most specific strength work runners could ask for
- Hill workouts build strength, speed, endurance, VO2 Max, and every other metric runners care about!
Hill workouts aren't just for training for races that are entirely uphill. They can be helpful for any type of training program.
Since they are so versatile, they can be used at any time during the season.
The difficulty of the hill workout depends on how it is completed.
The Benefits of Hill Running
Running uphill strengthens the leg muscles, improves fitness, and uses the muscles of the core, lower body, and arms differently than running on flat surfaces.
When Should Hills Be Used In Training?
ALL DAY EVERY DAY. NO EXCUSES.
There are different types of hill workouts that can be beneficial to your training plan. By understanding how to best implement these workouts, you can improve your overall fitness.
Hill Workout #1: Short Reps
Most of us envision a traditional hill workout when we think of short hill repetitions.
The reps are generally 60-90 seconds in length, with a brief jog recovery in between (at the end of the rep, you turn around and run easy back to the bottom before turning around to start again).
Intervals are usually run at a fast pace on a short, steep hill.
This type of workout helps the body increase its ability to deliver and process oxygen to hard-working muscles.
The workout is not only great for those who struggle with injuries, but it is also beneficial for building strength.
Here are a few examples of short hill rep workouts:
- 10 x 90sec hills at 5k Pace
- 8 x 60sec hills at 3k Pace
- Descending ladder: 3x90sec, 3x60sec, 3x45sec starting at 10k Pace and getting progressively faster
There is a lot of leeway in designing workouts that involve running up and down a hill multiple times. You can change the speed, length of time running, and number of repetitions to fit your needs.
Incorporating these hill workouts into the middle or late stages of your running season will help you focus more on power and speed.
However, there are some exceptions to this rule. If the reps are shorter with longer recoveries, they can be used in the early phases of training as a precursor to more challenging workouts.
Hill Workout #2: Long Reps
I have very clear memories of being terrified of long reps that last 2-4 minutes.
Once a season during college cross country, my coach had us run 5 x 3min hills at a hard pace with a jog down for recovery. The undulating terrain made them particularly challenging.
I still get nervous thinking about the “Pig Hill” workout I did 12 years ago. Even though the reps weren't as intense, they were longer, which made them more mentally challenging.
These types of hill workouts can be used for a variety of reasons:
- Early strength-building during the base phase of training
- A type of tempo workout (if the pace is kept under control)
- A replacement for shorter hill reps if an easier day is needed
This workout is more aerobic because it is slower and longer, so it is best used in the earlier phases of training.
Hill Workout #3: Circuit
Doing hill circuits is usually more challenging than other types of hill workouts because the recovery jog is done at a faster pace.
This makes it so you can't recover as much between repetitions and makes the workout more demanding for your aerobic system.
Here are a few examples:
- 8 x 90sec hills at 5k effort, jog down recovery at marathon effort
- 8 x 45sec hills at 3k effort, jog down recovery at 10k/half marathon effort
The following sessions are similar to track workouts. In these workouts, the “cruise recoveries” are run at a more challenging pace.
Because the workouts are demanding and the pace is fast, it is best to use them in the middle or later stages of a season when the goal race is at the half marathon or shorter distance.
The more difficult the workout, the more it is suitable for the later stages of a training cycle because it will help you reach peak shape more quickly.
The amount of time you can stay in peak shape is typically only 6 to 8 weeks.
Bonus Workout: Hill Sprints
Although I would not class hill sprints as a conventional workout, I have decided to include them in this post.
In the same way that strides are done after a run, hill sprints are also drills that are done after a run. The difference is that hill sprints are much shorter, only 8-10 seconds long. Even though they are short, they are very intense and are done up the steepest hill possible.
Because the hill is so steep – and the pace is literally as fast as you can go – they recruit as many muscle fibers as possible, helping you:
- Increase stride power
- Engage more muscle fibers
- Improve running economy
- Strengthens muscles and connective tissues (helping with injury prevention)
What if You Don’t Have Hills?
You can train for hills without actual hills by doing things like running against the wind, running upstairs, or even running with a backpack full of weight.
One suggestion for hill workouts is to use a treadmill.
Follow these basic rules to get the most from treadmill hill sessions:
- Run a thorough warmup before any workout (hills or otherwise)
- Hill reps can be run on grade of 3-7% depending on the type of workout (see above!)
- Take 2-4 minutes of recovery on a flat incline at an easy effort in between reps
You can get all the benefits of hills by running a lot, lifting weights, and running on a treadmill.
How to Conquer Hill Running
If you're a runner who hates running hills, you might be doing your hill workouts the wrong way.
If you follow these guidelines for training on hills, you will be able to enjoy running up and down hills during your runs.
1. Find a Good Hill
If you have never ran hills before, start with the basics.
Avoid grassy areas as they provide little traction. Once you’ve found a good hill, face it and put your hands on your hips. First, find a runnable hill—one that’s not too long and not too steep. Avoid grassy areas as they provide little traction. Once you’ve found a good hill, face it and put your hands on your hips.
A beginner-friendly hill should be around 100-200 meters in length.
Who Should Run Hill Sessions?
Short answer: everyone!
Everyone who runs can improve their power, speed, and strength by doing hill repeats.
Foremost among them are those living in the world’s wealthy urban centers There are a few key groups of people who will disproportionately benefit from living in hilly areas, most notably those who live in wealthy urban areas.
Hills are a good alternative for people who get injured easily because there is less impact on their legs.
Running uphill forces you to use proper running form, as it is more difficult to over-stride or have poor posture while running uphill.
Doing workouts on hills helps build the specific type of strength needed for running. It takes a strong and fit runner to be able to run fast up a hill.
More economical runners are less prone to injuries.
Hills are a great way for new runners to build skill and power, which are not typical areas of focus for beginner runners.
The exception to this would be if you have just started your running journey and are still within the first few weeks. In this case, hill sprints and running hills at your easy pace on a regular run would be of more benefit.
If you are training for a race that has hills, it is important to incorporate hills into your training program.
Repeating a workout on a hill can help build the power and strength needed to be successful on hilly race courses.
It is important to not underestimate the psychological benefits of feeling comfortable on hills. If you do not practice, a hilly course could appear to be very daunting on race day.
There are more hill workouts in the author's book, 52 Workouts, 52 Weeks, One Faster Runner.
What types of hill workouts do you run? Do you do them differently than other types of workouts?
