These tips are most effective for runners who can run at least 3 miles or more easily. If you are just a beginner, it’s best to build up your running foundation first and then proceed to learn how to run faster. Running hills will improve you speed by building muscle strength in your legs that are not used frequently in running flat trails. Pick a hill with at least 15% – 30% grade and the hill should be distance of 3 blocks and would take you about 3 minutes to complete. These are the steps you should take to run hill repeats.
- Start with an light easy 1 to 3 mile warmup on a flat path to the hill. This depends on your fitness level and what you are comfortable running. 1 mile warmup if you can run 3 miles easily. 2 mile warmup if you can run 6 miles easily. 3 mile warmup if you can run 13.1 miles or more.
- Take a 5 minute rest at the bottom of the hill before you start your hill training.
- Sprint up the hill for 3 minutes at a pace faster than you would normally run.
- Your posture is important in hill training. Your body should be leaning forwards slightly. Do not tilt your head up to look up the hill, but stare at a few paces in front of you. Keep your shoulders low and your arms bent at 90 degrees and pumping at your waist.
- Your strides are quick and small with more focus on running on your forefoot.
- When you reach the top of the hill, run back down.
- Take a 1 minute break to catch your breath and drink some water.
- Repeat steps 3 to 7 about 7 – 8 times. The average time is about 35-45 minutes.
- After you complete, do a 3 mile cool down. Do the same amount of mileage you ran when you did your warmup.
Depending on your fitness or comfort level you can choose to either increase or decrease the number of hill repeats you do in one running session. These are mere suggestions to help you improve your speed. You should do hill training at least once a week
Related Running Tips:
- Speed training tips: Tempo Runs
- Speed training tips: Sprint Runs
- Tips to run faster
- Running Faster
- Interval Hill Climbs
- Run Faster with Cadence Training
- Beginner Distance
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