Table of Contents:
Brutal!! Vo2max boosting HILL SPRINTS for runners
Video taken from the channel: Speed Secrets
Running Workout Routine | Hill Sprints for Speed & Strength
Video taken from the channel: The Run Experience
Hill Sprints for Speed & Strength | Josh Bryant
Video taken from the channel: Bodybuilding.com
HILL REPEATS RUNNING made EASY a SIMPLE guide!
Video taken from the channel: Ben Parkes
Why Every Runner Needs Hill Repeats
Video taken from the channel: The Run Experience
HILL REPEAT WORKOUTS FOR ALL RUNNERS! | SAGE RUNNING TIPS
Video taken from the channel: Vo2maxProductions
How To Train For Running Using Hills | Uphill Run Training Explained
Video taken from the channel: Global Triathlon Network
How to Run Hill Repeats Don’t start hill training until you have about six to eight weeks of base-building running. You should be running at Look for a hill that’s between one and 100 to 200 meters long. You want the incline to be enough to test you, but not.Do it: Warm up with 1 to 1.5 miles of easy running, then do dynamic drills such as high knees, skips, and lunges before beginning the incline. Take each 30-second hill repeat.
How to Run Hill Repeats: 1. Warm up for at least a 1-1 ½ miles. Don’t ever skip warming up especially if you are going to do a hill workout (or 2. Don’t choose too steep of a hill. Find a hill with about a 10-15% grade, not to steep (won’t help you develop a.
How Do I Run Hill Repeats? Before you do any hill training, make sure you have a good running base where you are running at least three times a week consistently for about two months. You also want to do a ten to fifteen minute warm-up of light jogging before starting any hill workout.Begin with a warm-up run of at least 10 minutes, then work into a few downhill repeats.
Begin with three to four downhill runs (later you can build up to a max of 10). Start off slowly, and build your speed toward the bottom of the hill; don’t sprint the entire distance, and be sure to focus on the technique described above.How to run faster: Try hill repeats Running up hills is one of the most effective ways to increase your speed and build your muscle, stamina and endurance.
Hill running uses different energy systems (lactate and creatine phosphate). It involves more explosive movement in order to get your body up the hill.You should allow a full recovery between each hill. 2. Skipping the Short Repeats.
Don’t skip the 10 second hill efforts and go straight to the 30 second efforts. When you begin training, the stress should first come from the frequency and.Follow these basic rules to get the most from treadmill hill sessions: Run a thorough warmup before any workout (hills or otherwise) Hill reps can be run on grade of 3-7% depending on the type of workout (see above!) Take 2-4 minutes of recovery.The best benefit of running hills, especially hill repeats, is the increase in speed the runner gains.
Hill repeats are running up a hill as fast as one can and the recovering downhill then repeating this a few times. Other benefits include preventing injuries like shin splints since there is less pressure on the shinbones when going uphill.Increase your endurance and speed: Return to the first position and repeat on the right. Repeat this exercise about 20 times.
I hope that with some tips as well as exercises for improving hill running, you will increase the chance to conquer this.It needs to be based on a relative intensity that’s related to something that you’ve done, a 5km or 10km or 21km race and then we calculate what sort of speed and gradient you should be running for your hill repeats. Then you’ll do a block of, depending from a time perspective, but at least four weeks, probably not more than eight weeks of hill repeats to build strength and give you a strong body to go and jump.Find the steepest hill you can find and run 4–8 repetitions of 8–10 seconds uphill at your top speed.
The first rep can be slightly slower to help yourself warm up. The cool down is at least 90 seconds (but preferably two minutes) of walking (not running).When you start doing hill repeats, you want to gradually progress from a short, fast sprint to a longer one so as to give your body enough time to warm up.Run at an easy to moderate pace for 15 minutes before stopping at a hill.
Choose one that’s long enough to accommodate two minutes of effort running up, and not so steep that you have to stop.Hill repeats are basically like track intervals, but you go up instead of around. Run easy for 15 to 30 minutes, then run slightly faster than training pace up the hill to further prepare the body for the intensity of these workouts.
Run the first repeat slightly slower than your goal intensity.
List of related literature:
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| from The Art of Running Faster | |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition | |
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| from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard | |
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| from Developing Endurance | |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
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| from ChiWalking: Fitness Walking for Lifelong Health and Energy | |
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| from Training and Racing with a Power Meter, 2nd Ed. | |
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| from Advanced Marathoning | |
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| from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast | |
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| from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel |
202 comments
Do you use hills for run training? Do you have a go to hill that you use? Share them with us!
You need to warm up very well before running hills. If you run hills on cold legs/muscles you have a high probability of getting serious foot injuries including extensor tendinitis and morton’s neuroma. The importance of warming up should mandatory be a precursor to any video about running hills.
There is a 9 story parking garage near my place. Each level has a 75 yard hill with around a 15% incline. I’ll sprint a hill which takes like 15 sec or so, briskly walk to the next one which takes like 30-40 sec, and keep repeating until I reach the last hill on the top level. Then I take the stairs back down to the bottom and repeat the gauntlet. Go through it 3x in 35-40 min.
so helpful…have been running flats and lake strength so hill is the way thanks Dan south Africa
I love hills but have been prone to Achilles Tendinitis. How do you suggest to warm up/cool down to keep the from getting it again? Or alternative to hills? Maybe with weights?
Hi Ben. Seb Kienle says he is using hill repeats as an eccentric workout for his Achilles which he’s had lots of issues with. I’ve avoided them as I do too. What’s your thoughts?
the grass is so long and and tik infested, it’ll add nice resistance.
MAN!! There is this place down the road, its a gigantic hill, most use it for running, but I hated it, because until now I didn’t know how to master it.. If only it wasn’t frost bitten outside… Gotta put this off till summer
I ran hills at the local MTB park while training for a 5K last month. I’m glad I did, because the entire last mile of the race was unexpectedly uphill. I thought “I’m okay, I trained for this”, and I ran a time I was happy with.
I liked the video. How often would you say I need to do this workout? Once a week ok?
When I first started hills sprints i remember I puked. That was preparation for my first boxing competition. I dominated all rounds and almost KO,ed my opponent in last round as he was tired and i was still going.. All credit to hill sprints.
just finished my first set of hill repeats in ages, only 40 seconds each rep though, so will find a longer hill next time, great video
What % grade is typically considered to be “good” for us who have to live life on a treadmill for over half the year?
Is there any benefit to doing Hill Repeats/reps on a treadmill?
I hate hills I get tired quickly while running on uphill. I’m excited to try this practice tomorrow to strengthen my muscle
One thing to clarify with hills. You don’t want the “turnover” motion. You want to PUSH up the hill. Don’t cycle.
Great tips, for me, have to run a right way for hill to avoid injure, actually I not so like Hill, is hard training compare interval and Tempo run, but if your up hill is strong, is good way to open gap with competitors, say Bye bye to them..
Just nice, love with hate
Thank you Ben
I really appreciated this video. Great emphasis on warming up. Also great thoughts about being present and focusing.
Aaaa hill repeats, I was wonder what would break first your body or your spirits
Awesome video Sage on one of the best training tips that is available to us as athletes!
would love to see videos on how to optimally choose tempo pace, 10km race pace, half race pace etc. struggling to figure out an optimal half marathon race pace and i don’t know how to settle on one that won’t be too fast or too slow, and would be maintainable for 21km!
When do u stop doing hill sprints on the build up to an ultra? Do u taper the hills as u would your normal runs?
Sage please do a gear discussion about shoe lifespan: how to determine when a shoe needs to be retired, and how to lengthen that useful timeline. Most documentation suggests 300-500 miles, but then Strava shows some of you professionals running on shoes that have accumulated thousands of miles.
Sage. Love your videos. Since you are now training on mountains a lot, how do you set vertical or ascent goals apart from your mileage goal? Is there some rule of thumb you follow or do you just go out and climb a lot of vert per week? Would love to know.
6x200m hill running done today and I when was coming back home running another 3km I went down to to the ground and injured my right knee, ridiculous, I can’t even walk ��
Running coaches talk about it! I do hill repeats whenever I’m training for races!
19:38 5k runner thus far, recent PR of 1:39:42 in the Half Marathon on a hilly course. Will longer runs over the next few years continue to develop that 5k speed to my half and one day, full marathon pace? Learned a lot from your vlogs, stay at it.
I love hills cos I keep a set pace, passing people, real confidence booster
I am so disappointed that when I was in the Bay area I did not try to find y’all:(
If this man could make a whole video talking about running hills,You guys could make a video about anything. Whats holding you back?
You get a better workout and less injuries going hill sprints
Finally I can hear you clearly great video/videos.Please keep it up
How do I know if I want to buy more responsive or cushioned shoes? If it matters I run mostly on concrete and hard surfaces.
Love this bru. been doing Incline sprints for 5 years now, alone in a mountain forest. But the way you explained it is perfect. I am one with Nature when I do these lol. No distractions.
good video thanks, i read about a 30-30 rule, i.e. not getting lactic by keeping the repeats really short what do you think about this? thanks. p.s. hill sprint leave me feeling like throwing up i do them but i really dont like em:)
So sir thanks a lot but it would’ve been a lot more fun 10 minutes longer to see your work out how about next time
@Ben parkes how close are we to having the hats posted, excited to receive mine
Luv hill training to feel the burn. Still early in my marathon training so I’m not sure if I’ve seen any noticeable benefit. But my upcoming vlog will have my hill training.
Keep it up with the new videos. Use the subscriber wave you are on rn.
Hey Kirk!
Thanks so much for the tips!
I’m training for the Tenzing Hillary Everest Marathon for 2021!
Mate your channel has blown up! Your london videos gone mad!! Super happy for you, fully deserved! Great video as well, love a good set of hill reps, got plenty of good hills around here in the forest ��
Bro I’m glad ya’ll don’t got the most fit and shredded person to show this workout.
Except someone who’s actually living the regiment.
Great tips, Ben. Deffo going to include more hill repeats in my training.
Are hill work outs also good for beginners or people coming back to running?
The truth my friend about hills its a of test mental toughness that’s why no one talks about it mental toughness isn’t a learned trait its who you are and the core of who you are … Running hills is one of great separators between the men and the boys between being great or becoming great at everything you do because its about mental toughness … Am a sprinter and now am a retired marine an I still hate the hills but I keep doing because life the gym there all about mental toughness and who has it in them when really counts..
Hello, I have a question for you at GTN. What type and models of socks do you wear for different types of running, this is something I struggle on a lot.
Thank you:)
Thanks Kirk, very inspiring and informative with my own workouts.
What do you do if it’s too dangerous to go outside where you live? There are vicious stray dogs and some gang violence too. I seldom go outside…
i want to break a minute mile will this workout help? i currently run 6:34 mile… only have been running 5 months now.
Don’t get super pissy if you miss your perfect tempo pace hahahaha oh man. I don’t know why that made me laugh so hard.
But this seriously helped to listen to, I’ve been feeling super uninspired to go run the hills because they can be so defeating.
Did a race last weekend, didn’t know the course, the hills got to me. Yikes!!! I am most Definately going to do more hill training than before
I used to hate hills. But since doing them, I love the strength its added to my legs. My PB keep improving. Love it!!!!
I am supposed to do hills today. Felt discouraged till I saw this video! Thanks!
What is the iPhone app called to measure gradient? useful to measure progression in the work, thanks
Great information thank you, I need to do more of these! That does look like a beautiful place to run!
I did two hill workouts and I already cut a minute off my run time. Hills are the best!
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If I can only walk down hill from being gassed after my 3rd repeat, does that mean I should lessen the grade of hill or shorten the distance?
Hills just level perfectly my heart rate I am used to go.to it before my tempo runs and speed runs.
I don’t have any long hills in my area but the route I run is usually very hilly, would that help my running like hill repeats? Maybe if I challenge myself on some of the steeper hills?
I was just in Boulder for a family visit you truly live in a beautiful place! Funny I did some hill work (because there are a lot of hills) and ran around a Prairie Dog Preserve. Fun! Thanks for the info on hills!
This is how I stopped walking hills at the end of a race and started running them!!! Love hill workouts!!!
Hills are indeed speed work in disguise! Thank you for the great video.
Thank you! I’ve been wanting to do these for the longest time, tomorrow is finally the day!
Just reading through all of these comments about people loving hills Amazes me.. and baffles me haha! I live up a hill so even on easy days my run will start and end with a hill just to get anywhere. But I could by no stretch of imagination ever say that I like them!
Hey Ben! Love the videos. Could you turn down the volume on the music bits? It’s awfully loud and I usually have to turn the volume up to hear you clearly. Cheers!
I love hill repeats. Yesterday I did 35 minutes of 200m hills after a 35min easy run. Pace 4:55/km
My parkrun has lots of hills, one big, and many small. I can’t seem to get it. Thank you for the advice
So basically, if ever your step is lacking in zing, go crush some hills.
10x 200m hill repeats on Mondays are my favourite. Nice way to begin a new week of training. ����
So cool l) man just started jogging again it’s going to take another week or two to start sprints at least to move better.
Hey Ben. Thanks for this very comprehensive hill workout routine. By the way, what’s the best way to send our inquiries about the marathon plans bought from your site? Sent e-mails, IG message, and Messenger but unfortunately I haven’t gotten any response yet. Thank you and more power to your brand.
The hard stuff people don’t want to do it, sprints, planks, isometrics but it’s all the stuff we really should and is so good for us… it’s easy to do slow longer distance run and the curls… respect to those who do it
It looks beautiful in Boulder you should work for the Tourism board 😉
can you explain little the setup of the watch wheb hill repeat, I have garmin fenix same as yours I think
Just got back from a morning at Greenwich park, did my 6 x60sec hill repeats on the same bit you show in the video. That was hard work as section starts off at a steady incline and then gets steeper as you go!!
Hi Ben, thank for the tips. Unfortunately your link to those threadmill hill repeats doesn’t work anymore. Can you provide a new link/reupload? Thanks!
Perhaps a lactate capacity training talk at some point? Nice video!
Thank you so much, Ben! This was really nice explained. I am also wondering: why some running coaches/running methods do not recommend to fully recover between hill repeats? Is it just a different aproach or is it only a method for pro runners (maybe to boost their heart and muscles efficiency) or maybe this is incorrect?
I dont really care about hills as long as it’s running I love it
Love your videos. I love the tips and how informative you are!
What are the best shoes to wear for a hill sprints workout? And what if the hill is concrete in my neighborhood?
Even brisk walking up a steep grade will help you lose weight. Sprints on the flat are a great exercise. Hill sprints are incredibly beneficial. Great video. And bro, you absolutely motor up that hill. Respect.
It it wrong that i used to love these type of reps as a young track and field kid? I think i need to do some of these again soon
Does downhill running require practice too?
Psychologically, I am thinking of kinetic and potential energy when I run hills. I think when I run to the top of the hill I put a lot of potential energy into this imaginary bucket I carry. I feel myself tapping into this energy as it pushes me to go faster down the hill. When I get to the bottom of the hill I see I have not used all that potential energy in the pail. I compare my speed to a big ball rolling down the hill by my side. If I am not going as fast as the ball, then I am thinking that I am running inefficiently and wasting free energy that could have benefited me in the race. Hence, maybe I need downhill running practice. Now I am wondering if my overall time for the course would improve more by practicing uphill training or by practicing downhill training. What are your thoughts?
I love Hill repeat! I also find that they are less taxing on the body then running downhill or even on flats
What degree of incline you should do. I do 15% incline on my treadmill at 6.o mph about 40 seconds.
0
Holly Molly, I was about to do my first hill training in about 2hours and here you are with hill tips. thank you.
Thanks Ben. You’re the best runner who can talk and run fast at the same time. Kudos!!!
lifting since 1969…..Fantastic info, 71 and just added these hill sprints recently….
Not gonna lie, wished I lived in Colorado and was able to train with this guy. Serious about the training tips…not taking anything else too seriously. Love it
I just do it for fun, its makes ya feel good after, and it could come in handy, having to run toward or away from something or someone, burn calories, or any sport your playing.
and obviously makes ya move better, stronger legs with more power, if your a tradesman, construction owrker, policeman, firefighter, military soldier, etc
Hi Ben, thanks for another great video. I enjoy the uphills and have trained for them but in recent trail races my quads have suffered on the downhills. Would the training to solve that be downhill repeats similar to the uphill version?
What about pace? Should be fast or key is tech? Your 10k pace for this repeats or What?
Example: 2km easy + 8×150/150 + 8-10km easy. Is that Ok?
Love it. Ido it. I’ve been advocating it. feels like a fountain of youth! I do 3 sets of 20 seconds. With 2 minutes rest in between. Thanks for the post
Sorry for the late reply but I love hills, it seems to be the only thing I’m actually alright at in club training sessions
Awesome Video!!! Ive been incorporating hills sprints in my exercise regimen during this quarantine i have seen results in my body composition
I do my hill repeats in the mountains. I just do 30 to 40 seconds fast cool down 30 to 40 seconds I do the 6 to 8 times then run the rest to the top then go fast back down the mountain. It only 2k feet of climbing so it not too crazy.
Oops, only 150m uphill? I did 4 times as much for 4 times. Is that too much?
Whenever I use the treadmill I put some incline.. No incline on a tread feels like going downhill…I’ll generally run for 20-30minutes on a preset program with different incline variations, it feels easier afterwards when I run outdoors
Hey Ben!:) I found your channel after the London marathon! I noticed you took some gel before and during the race. Could you make a video about when and which workouts should you take the gel? I currently run 10kms for my workout and will be doing my second half marathon later this month, but have never taken any of these gels and don’t know if I should start? Thanks
Hi Ben! From which time/distance trainings you will bring some water with you to keep hydrated during the run?
Thanks for the tip! One piece of advice. You say “sort of” a lot which can be quite distracting. All in all though, great content! Keep it up!
For people with limited ankle mobility, what’s a modifier for this? Hill sprint jog? Or highest incline on treadmill?
18x30sec hill sprints is impossible. Any real fast runner will know this. XC guys sprints mean 800/mile pace. 18x30sec with jog down recovery if you acutally sprinted them you would die rep 6. even 18×30 MAX EFFORT is impossible without hills. distance guys dont know the meaning of SPRINTING. its clear to see hes not all out sprinting plus his max heart rate was 174 thats not all out.
Just started getting back into xc & trail running, thanks for the tips:)
Nice movie. However you can learn about workouts more. Just google for Unflexal instructions.
I love hill reapts but I do them difrently: 16×I go all out sprint for 40m with 40sec. Rest and bigger jog breaks after every fourth of them
GREAT VIDEO BY THE WAY!
Appreciate your guide. I will try the hill repeat with intermediate long run.
Does one need cleats for hill sprints? Luckily, I live in Colorado and have plenty of options for places to run.
This is why I subscribed a while back. I don’t want to miss videos like this one. THANK YOU.
Hey. Could you please tell us your weight and height?
Amazing content!!
Why are you avoiding to answer my question?? I asked you 3 times already, could you please give us your height and weight measurments?????
Hate hills unless I’m coming down them. But I am going to get out there and do them.
Great Video. I am a fan of hills, was born in a hilly area and now live in London so always on the search to find good hills. Greenwich Park is definitely one of the best places.
Hi ben. I wonder why u wearing gloves while running? Looks not about cold weather ☺️
Thank you for the video, what would you recommend as hill training for a novice fell runner? I’ve started road running last September with my local running group. Before lockdown in March, I did a 10k on the Shrewsbury hilly side in 1:13:21. I’ve been running 4 miles twice a week now and I hike/jog Stiperstones and Snailbeach twice a week at an elevation of 679ft. Since I have big thighs, meaning more muscle mass, I know I have the power to do it, I’m not sure how to start properly though.
Every time I see you running round the track in Chamonix in your intro makes me want to go back there so bad! That track is so nice ����
I do hill sprints and I’m 53yrs old and I’ve seen my strength and stamina increase!
Hi there, I only came across your channel after you did the Cape town Ultra Trail down here and I have really enjoyed your meaningful and helpful tips. Did my first hill repeat stretch today. here just below where you guys ran, as I live on the slopes. THANKS!
hills truly are the best. I saw massive gains in speed very, very quickly (2 weeks!! 2 min/mile improvement)… then I got an injury and realised I needed to run lots of easy miles to toughen up before doing this stuff… I did that, got more resilient then returned to hill sprints.
How long should the sprint be? I live in Scotland and we have some huge hills
Hey. Could you please tell us your weight and height?
Amazing content!!
As a boxing enthusiast, I train particularly a lot in steep hill training, it’s a great way for over-all endurance and stamina, build leg muscle and strengthening your mind to accept fatigue and pain, it also helps to amp up more mileage on the flat surface.
I destroy HILLS ������ Ben why don’t you connect with other Strava runners and do a run with them? That would be cool!!
so happy i found your channel after not running too much recently because of injury but love how you motivate others
Really good video Ben! Really enjoying the content lately, you’ve really stepped up the effort in the videos and they’re coming out amazing, keep it up!
Just found your channel and loving it. Great content. This was an interesting video for me. I’ve got a marathon in Salzburg in October with a 200m steep climb around the 18k point. Want to train to at least not find it so daunting.
Thanks Heather, I have been trying to incorporate hills once every two weeks, this make me realise I am not mad and I will reap the benefits. How do you think hill training compares between real hill and indoor treadmill training? The weather is getting poor up here in Scotland and it not alway suitable for outdoors. Love the team and great you have a Scot on the team.
The best guide on how to do hill reps:) I wouldn’t know without this video:) I tried using these methods and found out that I so much prefer hills than intervals 😉
Awesome, I also run in/around/through Greenwich park! I hate that damn hill but it’s great for training:)
I think it’s important to run on different kind of hills, short and steep, long and “shallow”. It’s good to have some longer hills that go up and down a bit aswell. Variation is key for me.
We usually do 6x 2 min 30 sec hills at varied steepness, and then 4 x 1 min at a really steep hill. It’s a great maximum effort workout.
Pretty sure I saw you run past my office at Surrey Quays? Saw the gloves from a distance!
As always, you are so helpful! Whatever question I have or training instruction, you always provide the perfect information I need in a short amount of time!
I’m not sure whether it’s appropriate to call these hill sprints. It’s more like a mile-paced Jack-Daniels-style hill rep workout, great for increasing running efficiency.
He definitely doesnt go all-out and with that work-rest ratio and that number of reps its impossible to sprint. If he would do them at 200m( or 30s hill, to be more accurate) pace he would dog in after 4 reps, holding 200m pace only on the first one and fighting through pain at mile to 3k pace throughout the 14 reps after he dogged in. Don’t confuse your viewers, imagine someone would actually try running these at max effort.
Love running Hills but as you get older they hurt more:) Still enjoyable
Does every runner live in Boulder?:D Every time I watch video like this I hear “here in my home in Boulder, Colorado”.
The best hill I have is 1.5 mile jog there….its nothing so no excuses people
I cycled down that hill as part of Nightrider a 100k ride around London
As always pal another great video with loads of content to help us followers, personally i do love hills and running them & it does make a difference running hills with your arms. Getting it done..
I have a friend who I am stronger than, bigger than, and can run longer than, and he has asthma, but because he does these hill sprints, he is faster than me. Maybe I need to start doing this
If I was starting out as a beginner doing hill sprints how long would a typical workout last? Thanks.
I ran competitively back in the 70’s and 80’s. I was stationed around the world during my tour with the military. Most of the areas I worked in were hilly to mountainous. I made a point of running those hills and mountains because I was considered a slogger (mile PR 5:07) to many because I did not run all that well on the flats. Get me into hilly territory, and those people usually ended up behind me. Two reasons for the difference, strong body, and most important, strong mind, a mind that refused to quit on hard up hills.
On one race in Italy, I nearly beat the premier runner of the region. I got trounced by 2 seconds on a course that was brutally steep. On two other races, also with some pretty hard uphills, I finished in the top 10, while those who called me a slogger ran from behind once they hit the downhills.
So, if you are not quick of feet, but want to compete, run hills, and make sure you run once a week hard in those hills to build your mind and body. If you run a rolling course, that may mean the difference of you beating those who usually beat you on flat courses, because that hill training will allow you to make up seconds or minutes over a long hilly course over those who are just fast.
i am 67 years old,freestyle and greco roman wrestler, and i hammer uphill sprints,i find uphill sprints easier than running downhill because i have no brakes anymore on my knees,but running uphill all my main leg muscles are in use
If you hit these with intensity you can really get tendinitis of the Achilles. Give yourself lots of rest days and when you feel your Achilles twinge back way off for a while.
tough workout but really helpful. I do 10 X 150mtrs once every other week.
Im a noob at running im 16.5 stone (5f8 so fat) and just started running to train for the london marathon 2020… i seem to keep hitting a wall in regairds to my lungs every 2-300 yards!!! My legs are capable they are not tierd but i need breathing tips… i dont get enoigh air breathing in through nose and put theough mouth do u have any advice???? (Im running for charity if i get selected)
Great tips and nicely explained!
I guess I love to hate them…
Football is the one played with your feet. When will you headless chickens understand this??
Often when people use professional long distance runners and professional sprinters physiques as examples of why not to jog, they are not looking at the full pictures. Both of these are at the top of their fields. Marathoners for instance run at 5:00/mile for a full marathon. That is almost inhuman for most of us. In order to achieve that, we would have to have very low body weight. On the other hand if all you want is to lose some body fat and gain some cardiovascular fitness, you need not run that fast for that long. Jogging can have great health benefits. Why not do both. Sprint and jog, to become a more complete “athlete”. Develop both power and endurance.
I Despise them, hate them, loathe them. But know i must start them.
Excellent tips. But since he failed to mention how many sets is ideal could any one on this platform with a fair amount of knowledge please tell me how many sets is best for starters?
Hi Sage, love the vlog. Keep up the great work.
I’ve been thinking about your statement on ‘Hills repeats are like speed work in disguise’. I thought this was really smart, but it made me wonder about cadence and leg turnover. This is a pivotal area of speed work that hill reps don’t cover!
I like this guy already dude knows his shit. Plus he’s fast given all that muscle mass…
Do you tend to do short hill repeats at the beginning of say a marathon training cycle?
I went to LaDanian Tomlinsons house while in construction in Poway (San Diego), CA. He had them building a hill made of sand in his backyard for him to do sprints on.
I’m 6’3 245lbs, what can I do to help with these killer shin splints I have right now. Even after a week they’re still there
wow must have to try this routine, should burn fat faster that running treadmill in gym for hours together
Man I’d hate to see this dude coming at me on the football field the way he runs up that hill ��
I’m 54 and about the leave the house to do some absolutely brutal hills!
Any thoughts on hill sprints on concrete/pavement? Is it damaging?
I feel running hills is more easier than straight ways. Am I doing something wrong?
Damn dude I did not expect this from you. Great video, great job!
For anybody who doesn’t know who this is, look up his lifting history and YouTube channel. Legendary.
Love the hills, did a 50 miler last year with 12,000 feet of vertical gain. Great content going to add it to my weekly routines.
Need a hill? If you live where it snows in the winter, find out where the kids go sledding. These are some great hills to run in the spring/summer/fall.
Any possibility you can send me a pair of those shorts!!? �� such a shame we can’t buy Hoka clothing yet
For a big dude you fly up that hill. Wouldn’t want to steal your wallet, that’s for sure. And I can imagine your HR blows past 200bpm. Brutal.
Would you recommend hill reps for shorter distances on the track like 800-mile? Or are these runners better off with track workouts?
I noticed your heel doesnt hit the ground while you are running uphill. Are you mostly on the balls of your feet instead of letting your foot totally come down like when running flat?
Thanks coach:) Woke up, saw your email, and done it:D One question:
While hill sprinting, should I run land on my forefoot or mid-foot?
thnx
Leila
Great talk brother and thank you for sharing! Been a while since I did hill sprints but they are super effective!
Thanks for this. I tried it and its a really hard workout but excellent for increase speed for running.
If you ran 10 hills twice a week the weight stays off and the mental toughness only gets that much stronger…
Great video coach Sage! Thank you!
How about a video on post run and post race cool down routines…
How long between sprints for rest would anyone recommend? Until breathe comes backs or a set time?
I moved to Mackay in rural tropical Queensland Australia almost 3 years ago. It’s super flat with one very steep hill in town. I did find a nice hill with a sheep farm next to it recently, but I hate doing repeats because I always seem to scare the whole flock to the other side of the paddock. But I do love repeats. I always feel like I’ve accomplished something afterwards
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I love this video and it’s informative detail on not only hiit, but hiit hill sprints. I can proudly testify that this method is unquestionably effective.
1) Stay tall while going up the hill and dont slouch, keep hips under shoulder ( 1:18)
2) Keep running cadence the same ( 1:45)
3) Don’t neglect upperbody, dont flex shoulders and have tense stiff arms. Arms should swing ( 2:33)
I walk or jog until my heart rate gets back to 60% of max whether I’m doing hill repeats or intervals on the track or treadmill. My max heart rate is usually about 95-100% of max whether doing hill repeats or intervals. I end up averaging between 75-80% of max for the entire workout.
Thanx Ben�� another relaxed but informative vid really appreciate you sharing your run experiences.������ x
How are your toes supposed to hit the ground when running up hill?
Thanks Ben once again. This video is very useful. I might do some tomorrow. I got the new Clifton 6 yesterday and today ran on treadmill wearing them. Tomorrow I will continue wearing them but from now on outdoors. So there might be some hill sprints included in that workout.
0:25. Runners are indoctrinating the world, and this Freudian slip is the proof.
Walter Payton was the one to thank for this. Athletes who would do those hills with him would say that he was crazy and leave before they were done.
Ive got a nice 25% grade hill near me (usually takes around 1:30 to 1:45 and 2 maybe 3 rep max). do you think thats too steep or just keep at, but less reps compared to a 10-15% hill
Such a great video,what model is the watch you use or what would you recommend?
Hi! Could you please make a video about how to run on a treadmill or talk whether it is safe to train on one? Weather in Russia works against me.
Wow a great and helpful video, just want to ask if you could do a video about a perfect 3kilometer training program.
Hi Ben, I am a 13 year old 18:29 5k runner, what kind of mileage should I be doing and how many quality sessions per week should I be doing to get under 17:30?
Any tips on how to assess a hills gradient? I live in Berkeley, CA, no shortage of hills here.:)
thanks for the tips! are you in Colorado? it looks just like where I live!
At 3:05 it’s 174 bpm (beats per minute) NOT bph (beats per hour), that would be the equivalent of 2.9 beats per minute LOL!
Bro, where the fuck are you, this is the most beautiful village Ive ever seen!
Why not more footage of him actually running the hill? Kinda sad, so much went into explaining and you had like 15 seconds of him running up the hill only.
Ok that’s challange. But nie try to sprint down the steep hill and don’t smash your face ��.
Its a good training video dont get me wrong, but this is no where near a sprint, a sprint is max effort and uphill you can never do 30 sec. Aim for 20sec hill sprint and go all out. If you can do more than 5……not going fast enough
Prefer running hills to the flat tbh….feel I neglected them a little with marathon training as my plan focused on varying runs but on relative flats. Had first decent session of the year this week and although I still feel the ache I thoroughly enjoyed and know they benefit my running no end.
I started hill training too early too fast, too steep and too much, ended up with plantar fasciitis! Two years later My feet are still not strong enough to do marathon. �� take a lesson from me, if you’re an amateur runner, tread it very carefully with hill training. Exercise with patience and caution, then it’ll be a rewarding experience.
Hi,
What would you recommned for a beginer? How many sets in general? I am aiming for a 2.4km run uder 11 mins and have started incline treadmill sprint @ 15 degree angle. This is manly to build that lactate tolerance and speed.
You might as well sprint all day and build muscle because running sucks.