Hill training is a very efficient way of training but how do you plan your hill training to get the max. benefits and reduce the risk of injury? Get solid pieces of advice here.
There has been very little research on the effect of hill training for runners, but the little research which has been done show that benefits will differ according to the intensity of the (hill) training.
Short hill intervals with very high intensity had the greatest effect on the runners´ running economy whereas longer (hill) intervals at lower intensity had a benefitial effect on their fitness level.
Mix up you hill training and get maximum benefit
You should train on 100-120m hills with very high intensity and 250-400m hills at lower intensity.
If you time it, short intervals should normally last around 20-25 seconds while longer hill intervals last around 40-70 seconds.
For both kinds of intervals, its important to set the highest possible pace on the hills and let the length of the hills decide what speed you are able keep.
Are researchers hopelessly lagging behind running coaches?
You will perhaps ask yourself how the conclusion is so solid as only very little research has been done on the subject.
The fact is, however, that several of the best runners in the world through history have used hill training as a natural part of their training. So its probably fair to ask if scientists are lagging 50-60 years behind running coaches across the world.
Why hill training is so efficient
One of the things which scientists can take part in clarifying is why hill training is efficient in comparison to training on a flat road.
An old scientific study from 1997 indicates that hill training helps to activate a greater muscle mass in the lower leg compared to running on a flat road.
In addition results indicate that other muscle groups are activated to a greater og less extent via hill training in comparison to training on a flat road.
This means that hill training helps you train a greater share of your muscle fibres and also that hill training allows you to train other muscle fibres than you use while running on a flat road.
Training uphill improves your shape in the hills
Of course this is an advantage for all runners wanting to improve in hilly terrain.
A research study from 1999 in Team Denmarks test center shows that orienteering runners have a significantly better running economy than track runners who doesn´t train as much on hills.
The old thesis that you improve within the area that you train is still valid in this case.
It can be an advantage to train on hills for your endurance if you are taking part in a race in hilly terrain as you train exactly those muscle fibres that you are going to use in the race.
There is a significant difference in the activation of muscle fibres in hill running and running on a flat road.
… but can it also be an advantage to train on hills if you participate in races on flat roads?
No! If you are to believe a study from 2012 by Ferley & Co. In this study scientists examined whether there was a difference in benefits by doing interval training on a hill and on a flat road.
The scientists discovered that hill training wasn´t more efficient than regular interval training on a flat road. However, runners in both groups improved their performance significantly over 6 weeks of training.
Practical tips for your hill training
Now you have seen that hill training can be a great alternative to your training.
You will benefit from hill training whether you plan to take part in a race in hilly terrain or on flat roads.
If you want to perform really well in hilly terrain, training in hills is even a ”must.”
When you plan your hill training, then you don´t need to do more than one workout in the hills a week. Most runners like to do intervals in hills as they are relatively manageable like
• 12-15 x 120m hill sprint with jogging return
• 8-12 x 300m hill intervals with jogging return
The slope of the hills can be between 10-20 % in very short hills and between 5-15 % in longer hills. Of course you don´t have to go out with measuring tape and clinometer as long as you are aware that short hills are usually steeper than long ones.
Start by doing the short hill sprints during the first 6-8 weeks, and then make a switch to doing the slightly longer ones, the closer you get to your main target.
Take long runs in hilly terrain - if you run marathons
If you are so lucky to live in a place where its possible to do longer runs in hilly terrain, I would highly recommend it.
You can do the long runs as kind of a speed game, where you run fast up the hills and then keep a steady pace going down.
If you are a marathon runner, you can really benefit from this training method. You achieve greater activation of your muscle fibres by running in hilly terrain. This makes your muscles more resistant during long-distance running like a marathon.
Efficient running technique in the hills
Its a real interesting question how you should run technically in ths hills and there is no clear answer to it. But my advice is the following:
1. Find a compromise between short and long strides. You can try out different stride lengths to find the length you feel most comfortable with. The stride length will probably be a bit shorter than the one you would use on a flat road.
2. It can be an advantage to lean your upper body slightly towards the hill to preserve the optimal balance.
3. Don´t forget to work your arms.
4. Finally you should focus on keeping your posture to avoid collapsing at the hips.
Focus on your back thighs and improve your style running downhill.
In addition to being technically hard to master, running downhill can be extremely tough for your legs.
You have probably felt it already.
Scientific studies have confirmed the hypothesis that running downhill can be extremely poisonous for your legs.
So if you have problems with lower leg injuries, you shouldn´t do hill running - because of the extreme load on your legs running downhill.
An efficient downhill run is all about breaking
When you run downhill, you have probably noticed that you are going to brake a lot more. You also use energy and power to brake when you are running on a flat road but to a much less extent.
Its very bad to break too much during downhill running as it will affect your finishing time but probably also increase the risk of getting injured.
To avoid braking you should just allow your legs to run. It can technically be very difficult and mentally it can also be a challenge.
There are two things you should do not to brake too much. On one hand you have to learn how to lean forward, so you lean with the slope and not against it which happens if you lean back. Next, learn how to activate your back thighs, so you can quickly pull up your leg after your landing.
You can use different strength exercises for your back thighs. You should, however, start by focusing on pulling your leg up quickly when you are running downhill.
But remember...
The most important quality and prerequisite for running well downhill is courage - courage to "allow your legs to run"!
Get out on the hills - Now!
If you have thought about if hill training would be the right training for you, I hope I have convinced you to do hill training regularly.
Hill training is not only efficient. It also takes part in offering more variation to your training.
Have a great workout!
More inspiration?
Find further features in our universe of inspiration right here:
