While I regularly tout the benefits of interval running, there are some serious benefits to hill running as well. For instance, it helps,
Increase stride turnover. Basically, the faster you can get your legs to move, the quicker you get up that hill. This translates into faster turnover on flat ground, which means quicker speeds.
Build strength, endurance, and speed. Getting up those hills requires both physical and mental stamina while working most of your leg muscles. This will make running your regular routes much easier.
Improve your form. You need an efficient arm swing, knee drive, and push off when tackling hills. Exaggerating your form on an incline means you’re more likely to keep the form for a longer period of time during a flat-ground run and at the end of a race.
Challenge your nervous system and build neuromuscular fitness. Your body gets used to the long training runs. So used to it in fact that you may burn less calories and get less benefits once your body adapts. But throw in a few hill sprints and now your body has to work harder to resist fatigue, work efficiently, and stay strong.
All that being said, I wanted to share two hill workouts you can use. One is for the treadmill and one you can take outside. Make sure you warm up and cool down for at least 5 minutes for each workout. Stretch as needed!
Varied Treadmill Incline Repeats
Focused Hill Repeats (non-treadmill)
A few other hill runs you can check out are:
RQ: What is your favorite way to run hills?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
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