Hill running strengthens the running muscles, increases leg power and improves stride economy. Hill running also strengthens fast twitch muscle fibers, according to the University of Virginia, increasing speed without the need for specific speed workouts. Introducing hill running into your workouts can be as simple as finding a hilly route and starting to run, but there are several specific hill running exercises that offer particular benefits. Fitting in one or more of these workouts each week can lead to noticeable improvements in your running after a few workouts.
Steep Hill Sprints
Short, intense hill sprints increase the power in your running stride. This is a tough workout, so start slow and increase the intensity gradually. Choose a steep hill and run as hard as you can for eight seconds. Walk to the bottom of the hill to recover and repeat. For your first workout, complete two repetitions of this workout. Gradually increase the length of the sprint to 10 seconds, and work up to 10 repetitions.
Moderate Grade Runs
Use a hill that is long enough that you can run for one to two minutes before reaching the top. The hill should be steep, although not as steep as the one used in the first exercise. Run one to two minutes, turn and jog to the bottom of the hill to recover. Work up to 10 repetitions of this exercise.
Long Hill Repeats
Long hill repeats improve running economy as well as increase leg strength. Long hill repeats are also an excellent tool for building mental toughness. Running long hill repeats increases your speed on flat ground as well. Finally, running long hill repeats teaches you to increase speed when heading up a hill, enabling you to pull away from others during a race. Long hill repeats are at least two minutes long. Jog to the bottom of the hill to recover and build up to 10 repetitions.
Roller Coaster Runs
Roller coaster runs build a finishing kick. Use routes with both inclines and declines. Roller coaster runs build up the cardiovascular system. Uphill runs strengthen the legs while downhill runs increase leg turnover. Pete Pfitzinger, runner and exercise physiologist, points out that running hilly courses is also a good way to increase mental toughness and train your body to endure sustained effort.
