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Questions and answers about sports

Training on small/medium hills for a trail race with large hills?

2 min read

Asked by: Elizabeth Jordan

How to train for uphill race?

Do it: Warm up for 2 to 3 easy miles, then do 6 to 8 hill repeats at an effort of 7 out of 10. Jog downhill for the recovery. Take 1 mile easy (more advanced runners can skip this step) then run 1 to 3 miles at goal race pace before a 1- mile cooldown.

How steep should hill runs be?

Hill Training Workouts
“In the advanced session, the exercises between runs will pre-exhaust your energy systems and give you a cross-over into strength training.” Find a hill with an 8-10% incline (ie, very steep) that you can run up for about 100m, take a deep breath and get moving.

How much harder is running uphill?

3 His rule states that every percent gradient of incline (going uphill) will slow you by 12-15 seconds per mile, and every percent gradient of decline (going downhill) will aid you by 8 seconds per mile.

Is running hills good for you?

Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner.

How can I make running hills easier?

Tips for Races

  1. Do not “attack” the hill, this will lead to exhaustion.
  2. Use the same effort (not pace) on the hill as you do on flat ground.
  3. Whatever effort you use, be sure you can sustain it so you do not run out of energy.
  4. Use the downhill portion to run faster, leaning forward and using gravity to assist you.

Does hill training improve speed?

Don’t be scared of hill training – it’s a proven way to build speed, strength and endurance. Nothing builds running strength better than hills. Running on inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your speed improves.

How many times should you run up a hill?

Beginner runners should start with 2-3 repeats, adding one additional repeats each week for the next three to four weeks. Advanced runners can start with six repeats and add another one each week, with a maximum of ten repeats. When doing hill training, don’t do hill repeats more than once a week.

How long should hill sprints be?

The length of each hill run depends on your fitness goal. If you’re looking to boost power and speed, aim for sprints of 5 to 15 seconds. To improve fatigue resistance, sprints of 20 to 30 seconds are the way to go. And to improve overall fitness and get killer endurance, shoot for sprints longer than 30 seconds.