head for the hills
posted: July 22, 2013
Did somebody say hill sprints? Yes. Yes we did.
If you’re groaning already, hear me out. It’s no secret that hill sprints aren’t the first choice of programming for your average runner. However, there are huge benefits to hill sprint training that will improve strengthening your step, make you less prone to injury and help you go the distance in your next race.
strength and speed development
Running on an incline is great resistance training. The added resistance promotes explosive movements through your glutes, quads and hips resulting in stronger muscles as this increases the power and efficiency of each step. However, these short, high-intensity efforts are to be eased into as they do place stress on the body.
So if you’ve never done hill sprint training before, look at doing only one or two 8 second sprints after an easy run. You should be aiming for a hill that’s around a 6 percent incline (if you don’t know what this is hop on a treadmill so you’re familiar with what it feels like). After two days of recovery, you can hit the hills again and perform the same number of sprints. Each week, add two more sprints to your session until you reach 10 sprints per session. Then, lengthen your sprint times to 10 seconds at an 8 percent incline. Gradually continue building up your training to 12 second sprints on a 10 percent incline, and continue to train at this rate until you feel you’ve reached full strength and power potential. Your recovery is the time it takes you to walk back down to the bottom of the hill and a 2 minute rest (or until you feel fully recovered).
Let the training begin. Looking for gear to get you there? See all of our run products ideal for your sweaty pursuits.