Hills and why you need to run them!

Why Hills Are the Ultimate Shortcut to Improving Your Running Performance

One of my favorite sayings is, "The only shortcut to improving running performance is hills." We all know we need to run them, but why are they so tough?

Not everyone tackles hills. Many recreational runners or fitness enthusiasts avoid them, and I get it—hills can be intimidating. But the truth is, working against gravity has massive benefits for both your strength and endurance.

Why Do Hills Feel So Tough?

Running uphill is hard work. Your heart races, your legs feel like they’re moving in slow motion, and you struggle to catch your breath. But the challenge is precisely what makes hill training so effective. Whether you're a runner or a cyclist, incorporating hills into your training will take your fitness to the next level.

Take Seb Coe, for example. The legendary middle-distance runner who won Olympic gold in the 800m and 1500m, and held numerous world records, was known for doing hill workouts year-round. If it was good enough for him, it's definitely worth considering for your training regimen.

My First Experience with Hills

I’ll never forget my first real introduction to hill training in the fall of 1986 while running at George Mason University. Our coach took us to Lorton Community Park, about 40 minutes away, for a hill workout. When we got there, I asked, “Where’s the hill?” The coach smiled and pointed back down the long road we had just driven, saying, “You just drove down it.”

It was a 2km hill! To make it manageable, the coach broke the workout into segments:

• 1x800m uphill with 90 seconds rest

• 1x800m uphill with 75 seconds rest

• Then 400m hard effort

We repeated this circuit 3 times for 4 consecutive Saturdays. I felt pretty proud of myself when I ran the last 800m in 2:11, especially with the conference cross-country championships on the horizon. But my teammate, Abdi Bile, who would go on to win the 1500m World Championship later that year, crushed it with a 1:57 on that same hill after completing 3 sets of the workout! Talk about motivation!

What Do Hills Do for You?

Hill training does more than just test your endurance. The benefits go beyond just improving cardiovascular fitness:

1. Improve Lower Limb Strength: Running hills builds strength in your calves, quads, and hamstrings—key muscles for any runner.

2. Enhance Running Form and Technique: The mechanics of running uphill naturally improve posture and form, reinforcing proper running technique.

3. Provide a Non-Specific Lactate Session: Hill work can simulate the demands of a fast-paced race, helping you get used to lactic acid buildup and training your body to cope with it.

4. Increase Running Speed and Power: Running uphill forces you to push harder, which increases overall running power and speed on flat terrain.

5. Boost Aerobic Capacity: The intensity of hill running challenges your aerobic system, improving your stamina and endurance.

The Hill Workouts We Do at TRI Running Group

At TRI Running Group, we incorporate various types of hill sessions based on the athlete’s goals. Here’s a glimpse of the workouts we include in our routine:

• Short Hills (6-10 seconds) with long recovery: These sprints push power and speed while letting you fully recover before each effort.

• 100m Hills (18-25 seconds): A good balance between speed and endurance, these help improve both strength and running efficiency.

• Long Hills (250-400m): These longer climbs help increase endurance and aerobic capacity.

• Hill Surges on a Hilly Course (7.5-11k): With hills ranging from 200-900m in length, this workout builds strength, speed, and overall stamina.

We tailor these workouts based on the specific goals of each runner, and they can be adapted throughout the year to ensure consistent progress.

Real-World Success from Hill Training

One of our athletes, who placed 49th at the Junior World Cross Country Championships in 2015, trained with us for just 8 months. Her Saturday sessions on the tough, hilly terrain of Urambi Ridge were a staple of her training, helping her build the strength and endurance to succeed at a high level.

Conclusion: Why Hills Matter

Hills are a game-changer in any runner's training program. Whether you’re looking to increase strength, improve form, or take your race times to the next level, hills are a surefire way to enhance your performance.

So, if you’re not already incorporating hills into your training, now is the time to start! They might be tough, but the results are worth it. Good luck, and keep climbing those hills!