Benefits of Hill Running Training
Hill running training is fatiguing and can even be painful, yet running uphill is one area where runners can achieve significant improvement. Incorporating hill workouts into your training provides aerobic, anaerobic, and resistance training all at once.
Running hills strengthens the hamstrings, calves, glutes, and particularly the quadriceps by forcing the muscles to overcome an incline and the pull of gravity. The proper form for efficient hill running involves increasing the rhythm of your arm swing to propel you forward, which also helps strengthen the upper body.
The way hill running strengthens the quadriceps is especially beneficial for runners. In long-distance races, such as marathons, fatigued quads can make it difficult to simply lift your feet and continue moving forward. Hill training effectively strengthens these muscles, which receive little work on flat surfaces, resulting in improved performance even on flat courses.
In addition to the physical benefits, hill running offers an important mental boost. Uphill running builds a runner’s confidence, making even the steepest hills less intimidating during a race.
| Benefit | Description | Outcome |
|---|---|---|
| All-in-One Training | Combines aerobic, anaerobic, and resistance training in one session. | Boosts overall endurance and fitness. |
| Muscle Strengthening | Forces muscles to overcome incline and gravity, targeting hamstrings, calves, glutes, and quads. | Enhances running power and efficiency, even on flat terrain. |
| Improved Form | Encourages proper posture and a rhythmic arm swing to propel you forward. | Strengthens the upper body and refines running mechanics. |
| Mental Resilience | Builds confidence by teaching you to tackle steep inclines with determination. | Reduces intimidation and prepares you mentally for challenging races. |
Hill Training Workouts for Runners
Runners looking to incorporate hill training into their routine should divide their training into three phases: base building, hill training, and speedwork. During the hill training phase—which typically lasts between 4 to 6 weeks, depending on the race distance—include these workouts each week. This phase follows the base-building period and should come before adding speed work, such as interval training.
For 10K runners, begin with 4 to 6 hill repeats, then gradually add one or two repeats each week. Marathoners should start with 4 to 5 repeats and progressively build up to 10 to 12 hill repeats per workout, depending on their targeted finish time.
| Workout | Description | Reps/Duration | Primary Benefit |
|---|---|---|---|
| Short Hill Repeats | Fast, short bursts uphill with a recovery jog or walk down. | 60–90 sec efforts, 8–10 repeats | Increases VO₂ max and leg speed |
| Long Hill Repeats | Sustained uphill efforts to build endurance and strength. | 2–4 min per repeat, 5–6 repeats | Enhances aerobic capacity and muscle strength |
| Hill Sprints | Maximal effort sprints up a steep incline with full recovery. | 10–20 sec per sprint, 6–8 sprints | Boosts explosive power and speed |
| Downhill Recovery | Easy jog or walk downhill focusing on relaxed form. | Recovery duration as needed | Promotes muscle recovery and reinforces proper technique |
Hill Workout 1: Short Reps
Short hill reps are a common component in many runners’ training plans. Typically lasting 60-90 seconds and performed at a 3K-10K pace, these efforts help increase VO₂, enhancing your body’s ability to deliver and process oxygen to hardworking muscles. Perform these efforts on a 4-7% gradient, with an easy jog down to recover.
There are many variations of short hill repeats. Here are some simple session examples:
- 8–10 x 90-second hills at 5K pace
- 8–10 x 60-second hills at 3K pace
- Variation: 3 x 90 seconds, 4 x 60 seconds, 5 x 45 seconds, starting at 10K pace and progressively moving down to 3K pace
Hill Workout 2: Long Reps
Longer hill repeats, lasting 2-4 minutes, are particularly challenging and can serve multiple purposes. They can be used during your early strength-building phase or as a type of tempo workout. Longer hill workouts are best utilized in the earlier stages of training since they are more aerobic, followed by shorter hill repeats later in your plan.
Examples include:
- 5–6 x 4-minute hills at 5K pace
- 8–10 x 2-minute hills at 3K pace
- Variation: 1 x 4 minutes, 2 x 3 minutes, 3 x 3 minutes, starting at 10K pace and progressively moving down to 3K pace
Hill Running Technique
Learning the proper hill running technique takes time. Before beginning any hill running workouts, select a suitable hill—one with a moderate grade (between 4% and 7%) over about 150 to 200 meters. Hills that are steeper may hinder a beginner’s ability to develop a sustained drive and rhythm. As your technique improves, you can gradually increase the gradient.
Maintain an upright posture while running up or down hills. When ascending, shorten your stride and run at about 85% effort. Your arm swing should remain natural, though its rhythm should increase. During downhill intervals, which serve as recovery periods, start by jogging or even walking. When jogging, lengthen your stride and adopt a slight forward lean to take advantage of gravity.
Hill training places greater stress on the muscles, tendons, and ligaments of the feet, so it should be introduced gradually into your program to prevent injuries. Like interval training, hill workouts are intense days that should be interspersed with easier running days.
Legendary running coach Arthur Lydiard frequently used hill training to develop his runners, maintaining that “hills are the only beneficial type of resistance training for runners.” Whether or not you agree with Lydiard’s opinion, the evidence is clear: incorporating hill workouts into your training helps you run better on all types of terrain. Hill running builds strength, and as many runners know, strength translates to speed.
Benefits of Hill Training for Runners
| Benefit | Description | Impact |
|---|---|---|
| Comprehensive Training | Combines aerobic, anaerobic, and resistance training in one session. | Boosts overall endurance and power. |
| Muscle Strengthening | Challenges key muscles like hamstrings, calves, glutes, and quads by working against gravity. | Enhances leg power and running efficiency. |
| Enhanced Running Form | Encourages proper posture and rhythmic arm swing to drive you forward. | Improves technique and running mechanics. |
| Injury Prevention | Strengthens supportive muscles, reducing fatigue and stabilizing joints. | Helps minimize overuse injuries during long runs. |
| Mental Resilience | Builds confidence to tackle challenging inclines with determination. | Enhances focus and performance under pressure. |
Frequently Asked Questions
What does hill training involve?
Hill training means running on an incline to challenge your muscles and boost endurance. It blends aerobic work with resistance training, helping develop strength and speed in a single workout.
How often should I do hill workouts?
How do I select a suitable hill?
Can hill training improve my performance on flat courses?
Absolutely. Strengthening your legs on hills builds muscle endurance and improves your running mechanics, making your stride more efficient on any terrain.
