Hill Repeats Running Guide for Beginners

Last updated on February 16th, 2024

Hill Repeats - sprint up

Although not every runner may enjoy it, hill running offers numerous advantages for runners. Hill repeats serve as a valuable method for runners to enhance their strength, increase their speed, and bolster their mental fortitude and self-assurance in hill running.

Hills vary in length and steepness, yet the fundamental principle of a hill repeat remains consistent. The technique involves sprinting up the hill swiftly and subsequently recuperating by jogging or walking back down.

Wait until you have spent approximately six to eight weeks establishing a foundation of running before embarking on hill training. It is important that you engage in running activities at least three times per week, with an average mileage of around 10-15 miles weekly.

Search for a hill that spans a distance of approximately 150 to 250 meters. Seek an incline that challenges your abilities while still allowing you to sustain proper running technique.

To begin, it is important to warm up before you begin your activity. It is recommended to allocate around 10-15 minutes for a leisurely jog prior to reaching the base of the hill.

Hill Repeats - jog down

Avoid fixating eyes on your feet. However, it is also unwise to direct your gaze towards the summit of a particularly long or steep incline. Instead, concentrate your attention on the path approximately 10 to 20 feet in front of you. By doing so, you will maintain your mental focus on the hill.

Begin your ascent up the hill, maintaining a pace similar to that of a 5K race. Strive to challenge yourself, but be mindful not to compromise your posture and technique. Aim for a steady and unwavering effort as you conquer the incline.

To maintain proper form, it is important to position your arms at a right angle of 90 degrees. The movement should be directed forward and backward, rotating at the shoulder, rather than sideways.

Keep your spine aligned and upright. You may lean forward slightly from your waist, but be mindful not to slouch.

As you sprint, make sure to swing your arms backward. This will provide the necessary strength to propel yourself uphill.

Once you conquer the hill's peak, expect to feel the strain in your breathing and the weight in your legs. Take a moment to catch your breath and revitalize your body by gently jogging or strolling back down the slope.

Hill Repeats running

Depending on your experience and fitness level, the number of repetitions you should do may vary. If you are a beginner runner, it is recommended to start with 2-3 repetitions and gradually increase by one each week for the next three to four weeks. On the other hand, advanced runners can begin with six repetitions and incrementally add one each week, but should not exceed a maximum of ten repetitions.

When incorporating hill training into your routine, it is best to limit hill repeats to once a week. Vary the types of hills you tackle, alternating between shorter, steeper ones and longer ones with a gentler incline.

Even if you reside in a region devoid of hills, you can still partake in hill workouts. Give these treadmill hill workouts a shot. If you are susceptible to injuries, opt for low-impact exercises that minimize strain on your lower ligaments, such as using elliptical machines.