How to Run Hill Repeats for Improving Speed

It may not be a runner's favorite, but hill racing has many benefits for runners. Hill reps are an excellent way for runners to build strength, improve speed, and increase mental strength and confidence in hill racing.

Although hills have different lengths and degrees of slope, the basic concept of repeating hills is often the same. You quickly climb the incline and then recover by running or descending.

How to perform choline repetitions

  1. Don't start hill training until you have six to eight weeks of base building to run. You should run at least three days a week and average about 15 miles a week.
  2. Look for a hill between one and 100 to 200 meters long. You want the incline to be enough to challenge you, but not so strong that you can't maintain your good running form.
  3. Before you start, be sure to warm up. Try to plan so that you have 10-15 minutes of slow running before you reach the bottom of the hill.
  4. Don't look at your feet. But you don't want to look up either, especially if it's a very long or steep hill. Focus on the ground 10 to 20 feet in front of you. This will help you keep your mental focus on the hill.
  5. Start running uphill at your 5K effort rate. You'll want to push yourself hard uphill, but don't let your form completely crumble. Try to maintain a constant effort to go up the hill.
  6. The arms should be at a 90 degree angle and should move back and forth (rotating at shoulder height), not side to side.
  7. Your back should be straight and straight. You can lean slightly from the hips, but be sure not to lean.
  8. Bring your arms back as you run. They will help you up the hill.
  9. When you get to the top of the hill, your breathing should be labored and your legs heavy. Turn around and recover with a smooth run or downhill.
  10. The number of repetitions depends on your experience and fitness level. Beginning runners should start with 2-3 reps, adding an additional rep each week for the next three to four weeks. Advanced runners can start with six reps and add another each week, with a maximum of ten reps.
  11. When doing an uphill workout, don't do uphill reps more than once a week. Try to mix up the hills you try - some short and steep and some longer with a lesser incline.Even if you live in a very flat area, you can still do climbing exercises. Try these exercises on a treadmill.

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Source:Ben Parkes

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