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Benefits of hill training & inclined runs

Posted December 2nd, 2006 at 11:00 AM by Jenna Sumara

Section: Running & Training, Training Tips

running_uphill.jpgMany runners avoid hills like the plague. When mapping out routes for training runs or even races to run in, runners will stay as far away as possible from anything that even remotely resembles an incline. Often, if faced with no choice but to run the hill, runners will choose to walk it and reserve energy for the remainder (and flatter!) position of the route or course. While it’s true that hills can provide difficult, and even sometimes dangerous, challenges - runners can also derive tremendous benefits from the occasional hill workout.

The obvious benefit to hill training is that you become better at running hills. But what might not be as obvious is that you become better at running on flat land too. The muscle groups used to get over the hills are the same groups used in sprinting, so by running the hills you are enhancing your speed by building strength. This effect also increases the frequency and length of your stride, both of which are very important aspects of speed. In addition, by strengtheing your leg muscles, hill training helps to reduce injuries. Conversely, you should be cautious about doing hill training if you already have a preexisting injury to your calf, Achilles tendon, etc.

Here are some tips on how to incorporate hills into your current workout:

First, find an average sized hill that should take you anywhere from 60 to 90 seconds to ascend at a fast pace. You’ll want to take an easy 15-minute warm up, on hills if possible, to get your muscles warmed up and ready to run. This is especially important with hill running because it uses muscle groups you don’t normally use in flat, endurance running. Once you are ready to begin your hill training, try five to eight charges at a hard pace.

trail run.jpgYou can add one or two hill charges each session or just work on your time to the top. Make sure you keep time from specific spots at the bottom and the top in order to accurately track your progress. When running uphill, you want to make sure you use proper hill running form. You’ll want to run with a slightly higher knee lift while pumping your arms higher and more vigorously. At the same time, lean slightly forward; keeping your head up. Jog down the hills slowly and slightly leaning forward to reduce the stress on your thighs.

If once you reach the bottom, you find that your heart rate remains significantly elevated, take a short break in-between your next hill. Pushing yourself too hard will be counterproductive to your body and could result in serious injury. For those who do not live near hills, you can do this same workout on a treadmill. Run each hill at an eight-percent incline for 60 to 90 seconds and allow yourself a two-minute recovery time. Regardless of where you run, you should allow a 15 minute cool down.

By working on these muscle groups and training consistently will hills, you should see a marked improvement in whatever type of running you do; whether it be a marathon training or a quick 3 mile run. Developing this set of skills is just one more way to get ready for and improve prior to race day. Plus it is really satisfying feeling to know that despite the challenge - you conquered those hills.

Sources: [Runners World], [Cool Running]

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2 Responses to “Benefits of hill training & inclined runs”
  1. […] increases your leg strength, which reduces your injury risk […]

  2. Tony said:

    Prior to running a 15 incline on the treadmill at my gym, I used to have pain on my knees during running. When I decided to improve my performance by running incline, my knee injury gradually went away. I no longer need my knee straps to enjoy a good run. I am not advocating that this is the cure for “runners knees,” I am only saying that my knees improved during the process and I have not had any pain on my knees in years.

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