The Running Physio

TRP's Running Blog

Injury management, nutrition, training and running tips.

What goes up: Hill Repeats

If you find yourself looking to add a little extra kick into your running routine, look towards the hills. Those hill repeats that you find snuck into your training plan were not just put there to make you suffer, they hold a huge opportunities for runners.

Incorporating hill reps into your workout is a great way to improve your running efficiency and form. "Running up hills forces the knees to lift higher, one of the most desirable developments for any runner, because this governs stride speed and length," writes Arthur Lydiard in his book Running With Lydiard. Breathing, posture and running form can all be improved by running hills as well as both your aerobic (endurance) and anaerobic capacity.

If you can run comfortably for 30 minutes try adding the following hill workout into your training.

  • Warm up, run easy for 10 minutes. This should be a comfortable, conversational pace.       
  • Run hard uphill for 20 seconds. Focus on form and staying upright. Think about leaning slightly forward from the ankles, not the hips.                                                                             
  • Walk or jog lightly back down the hill. This portion is known as active recovery and is great training for race day.   
  • Repeat 4 times                                                                                          
  • Cool down, run easy for 10 minutes at a comfortable, conversational pace. 
  • Increase or decrease reps and time as appropriate.

Still curious about hill workouts and how they can help you improve your running? We can help! We offer full run coaching services at TRP and would love to work with you. Click here to book an appointment today!

The next time you see a hill ahead, don’t opt for a different route. Take a deep breath, lean slightly forward and surge ahead!

**It’s important to note that hill workouts like the one mentioned above should not be attempted when injured.