When it comes to running, there is one type of workout that can improve your speed, strength, endurance, and form — and that would be hill repeats. This blog post will explore the physiological benefits of hill repeats, how to properly structure your workouts, and the long-term advantages of making uphill running a staple in your training routine.
Hill running engages different muscle groups compared to running on flat surfaces, leading to improved strength and endurance. The act of running uphill requires increased cardiovascular effort, which can drive significant physiological adaptations. Research has shown that including hill repeats in your training can lead to:
VO2 max, the maximum amount of oxygen your body can utilize during intense exercise, is the primary indicator of aerobic endurance. Studies have found that runners who included hill workouts or even short hill sprints in their training saw significant improvements in their VO2 max after just 12 weeks when compared to runners who only do endurance training.
Running economy is the energy demand for a given velocity of running. You can also think of it as having efficient running form. Hill training improves running economy, allowing you to use less energy at the same pace. This improvement can translate into faster race times and greater endurance.
Hill repeats are particularly effective for building strength and power. When running uphill, you engage large, powerful muscle groups in the lower body, which can lead to increased strength in your quads, hamstrings, and calves. This engagement helps improve muscular endurance and contributes to better performance on flat terrain as well.
One of the often-overlooked benefits of hill training is its ability to reduce injury risk. The biomechanics of running uphill place less stress on the joints compared to sprinting on flat surfaces. Runners often experience fewer injuries doing hill repeats compared to high-intensity intervals on a track. This is because uphill running involves less pounding, allowing for effective training without the same level of impact stress. One thing to be mindful of is running downhill, which does involve more pounding and stress on the ankles and knees, which is why it’s crucial to get a good warm up in before doing hill repeats. Aim for easy running or walk the downhills.
To maximize the benefits of this type of training, structure your workouts so that they’re progressively getting harder, longer, or have more repetitions. Here’s a plan you can follow over six weeks:
Incorporating hill repeats into your training routine can yield numerous long-term benefits that you may not notice overnight or even within your first couple weeks. Runners who consistently include hill training in their schedule often see improvements in their race times across distances, largely due to the combined effects of improved strength, power, and running economy. Additionally, since you’re more likely to stay injury-free, you can train more consistently without taking days off to rehab inflamed tendons or a creaky knee.
This kind of workout also builds mental toughness. As you can imagine, running, sprinting, or power hiking uphill is hard. Your quads and glutes are burning, your lungs are working at capacity, and everything is screaming at you to slow down or stop. Powering through that discomfort is a skill that comes in handy during ultras and technical races when fatigue sets in. It also prepares you mentally and physically for racing hilly courses, giving you the strength and endurance needed to excel.
Ready to start adding hill repeats into the mix? Great! Start with once a week and give yourself at least two months to build up muscle memory and improve your cardiovascular endurance before tracking your progress. It may not always be the most fun workout, but you’ll be glad you did it when you’re reaping the rewards of an improved VO2 max, better running form, increased strength, and reduced risk of energy.
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If you’re trying to qualify for the 2025 Boston Marathon or thinking about racing it one day, pay attention to these key steps and you’ll be toeing thestart line on April 21, 2025 or later!
