How to Run Hill Repeats: 5 Benefits of Practicing Hill Running

Hill repeats are a type of running workout that involves sprinting up a steep hill and then jogging or walking back down. Often practiced by distance runners, hill repeats are a standard training workout for runners training for a marathon or half-marathon. They’re also instrumental if you’re gearing up for a hilly race. In addition, hill training is handy for trail running practice as it helps fine-tune uphill and downhill running techniques. The number of repetitions practiced during a hill workout will depend on the runner's fitness level, but doing two to three hill sprints in a single hill session is typical.

There are several notable benefits of hill running.

1. 1. Hill repeats double as a strength training workout. Hill running is a high-intensity activity that builds strength in your leg muscles. The range of motion targets your quadriceps, glutes, hamstrings, and hip flexors.
2. 2. Hill repeats can help perfect your running form. Uphill running requires runners to pay close attention to their form. This self-awareness can carry over into running on flat ground and make you a better runner overall.
3. 3. Hill repeats can make you run faster on flat surfaces. Hill repeat workouts train the body to more efficiently use muscle fibers throughout the body. The result is improved running economy, so you can run faster while exerting less energy. Additionally, hill running can help quicken your stride and increase your stride length.
4. 4. Hill repeats can reduce your risk of injury. Uphill running places your joints and ligaments under less stress than most flat ground running drills.
5. 5. Hill repeats have cross-disciplinary benefits. Cyclists, swimmers, gymnasts, and other athletes also benefit from hill repeats' muscle-building and cardiovascular conditioning.

Follow these steps to run hill repeats effectively.

1. 1. Warm-up with dynamic stretches and a jog on flat ground. Start with a light, easy run—no more than ten to twenty minutes. Then practice some bodyweight exercises, such as side lunges, squats, high knees, and butt kicks.
2. 2. Start at the bottom of a short hill—no more than 300 to 500 feet tall. While maintaining good form, run up the hill at a fast pace. Engage your core and drives your knees upwards. Make sure your arm swings remain low and close to the sides of your body as you run. As you go higher, you will feel your heart rate elevate and your breathing become heavy.
3. 3. Once you reach the top of the hill, turn around and slowly jog back down to the bottom. Control your breathing—in through the nose, out through the mouth. Allow your heart rate to lower.
4. 4. Gradually increase the number of reps you do. Beginners should practice two to three reps per session. Over two to three weeks, increase the number of reps by one per session. If you’re a more advanced runner, aim to do three to six repeats to start, and increase reps over time.
5. 5. End each session with an active cooldown. Go for an easy jog for five minutes and practice some static stretching. Focus on stretches that target the glutes, quads, hamstrings, and calf muscles. Cooldowns are essential for preventing lactic acid buildup in your legs, which can lead to soreness.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.