How To Do Hill Repeats
Picture this: you're out for a run along your usual running route when suddenly, you encounter a steep incline looming ahead. Are you the type of runner that thinks, “BRING IT ON” or “NOOOOOOO! Not a hill! KILL ME NOW.”?
Embracing hill repeats in your training can turn those daunting climbs into opportunities for growth, strength, and improved performance. Hill repeats are every runner’s secret to struggling less and feeling stronger on the run. So let’s break down why hill repeats are an essential component of any runner's training plan and what you can go to develop a “bring it on” mindset whenever you’re running hills.
Why are hill repeats important?
Hill repeats are a powerhouse workout that offer a multitude of benefits for runners.
Hill repeats help to build strength and power in key running muscles, including the quads, hamstrings, glutes, and calves. By tackling inclines, you're essentially adding resistance to your run, which can lead to increased muscle recruitment and improved overall strength.
Additionally, hill repeats are a fantastic way to improve running economy and efficiency. (Running economy is the measure of how efficiently a runner uses oxygen and energy to maintain a certain pace or speed, determining how effectively they can cover a distance while conserving energy. Essentially, it reflects how much effort is required to run at a specific intensity, influencing overall performance and endurance. The secret to struggling less on the run? Improving your running economy.)
Hill repeats are the perfect place to work on maintaining proper running form, stride length, and cadence, translating to smoother, more efficient running on flat surfaces.
Hill repeats provide an excellent cardiovascular challenge, helping to boost endurance and lung capacity over time. Incorporating hill repeats into your training plan can help you become a stronger, faster, and more resilient runner.
How do you do hill repeats?
Most running plans will incorporate hill repeats into your quality sessions. (Quality sessions or speed play/work days help runners build physical and mental strength while improving their anaerobic capacity whereas conversational paced runs improve your aerobic capacity.) Begin by selecting a hill with a moderate to steep incline that will challenge you without being too overwhelming. Don’t overthink the grade of the hill. If you look at the hill and think, “That’s a hill” then that hill is perfect!
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Now let’s talk effort level. Some hill repeats will be done at an all out sprint but most are done at a hard, spicy effort.
Executing your hill repeat workout: Depending on your coach or plan, the first thing you want to do is check to see if your hill repeats are time-based or distance-based. Here are 3 different hill repeat workouts for examples—
Level 1 Example Hill Repeat Workout:
6 x 30-second hill repeats with jog or walk downhill recovery
Level 2 Example Hill Repeat Workout:
8 x 50-second hill repeats with 2 minute recovery
Level 3 Example Hill Repeat Workout:
8 x 400m hill repeats with 3-minute recovery
Warm up with a gentle jog for 5-20 minute run (whatever is prescribed by your plan or running coach) at conversational pace to prepare your muscles and elevate your heart rate. After your warm-up, mark your starting point. Then, take your first repeat a little easier than you think you should. Run up the hill at your hard effort, focusing on maintaining good form and driving your arms and legs forcefully. Once you reach your ending point, note where you finished. This is going to be your visual landmark to work with during your repeats. Ideally, try to push past it every rep. Then, jog or walk back down to the starting point to recover. The point of your recoveries is to bring your heartrate down and get ready to attack the next interval so TAKE YOUR RECOVERIES. If your repeats have recoveries that are longer than it takes for you to walk or slowly jog down the hill, you’ll run away from your starting point and back to your starting point for the rest of your recovery. Try to focus only on the rep you’re in and fight the urge to catastrophize how many more reps there are left. Chunking the workout into bite sized pieces is a great tactic to help manage fear or anxiety. But play with thinking, “I can do this” or “Bring it” every time you start your repeat. Building the habit of getting into the right mindset when you come upon a hill during a run can make a world of difference!
Repeat this process for a designated number of repeats, aiming to always hit your designated ending point from your first repeat. As you progress, you can increase the intensity by running the hills faster or extending the length of the repeats. Remember to listen to your body and adjust the workout as needed to avoid overexertion or injury.
Hill repeats are a challenging yet rewarding addition to any runner's training arsenal. By incorporating these powerhouse workouts into your routine, you'll build mental and physical strength, improve running economy, and boost cardiovascular fitness, ultimately making you a stronger and more efficient runner. HELL, you may even have fun! So, embrace those hills, conquer the climbs, and watch as your performance soar to new heights.
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