Hill reps bring a little variety into your training routine and help you improve your maximum oxygen intake and thus your aerobic performance.
To get a perfect training with hill reps please note the following:
Warm up for about 15 minutes and then make one or two increases. Choose a not too steep hill in your area where you want to run your hill intervals.
The distance and the repetitions can be varied according to your goal:
If you want to train your speed, run short distances at maximum speed. If you want to improve your strength endurance and aerobic performance, run longer distances, but at a moderate pace.
Run uphill at a steady but fast pace so that you can control your breathing. Make sure you have a high stride rate, a strong forefoot and pay attention to your arm movement.
In this way you train your specific running muscles and you are improving your running economy.
- Vernillo, G., Giandolini, M., Edwards, W. B., Morin, J. B., Samozino, P., Horvais, N., & Millet, G. Y. (2017). Biomechanics and physiology of uphill and downhill running. Sports Medicine, 47(4), 615-629.
- Chase, A., & Hobbs, N. (2010). Ultimate Guide to Trail Running: Everything You Need to Know About Equipment* Finding Trails* Nutrition* Hill Strategy* Racing* Avoiding Injury* Training* Weather* Safety. Rowman & Littlefield.
- Barnes, K. R., Hopkins, W. G., McGuigan, M. R., & Kilding, A. E. (2013). Effects of different uphill interval-training programs on running economy and performance. International journal of sports physiology and performance, 8(6), 639-647.