Hill Sprints: The Most Underrated Training for Runners

Why are hill sprints so effective?

1. Specific strength training for runners

Every step uphill asks your calf muscles, hamstrings and glutes to work harder than on flat terrain. This essentially makes sprinting uphill a running-specific strength training, without weights, without a gym. You train exactly the muscles you need when running, in the movement patterns that you actually use.

2. Better running technique

To sprint up a hill properly, you are instinctively forced to run with the correct technique: high knees, short quick steps, active arm swing, forward lean. These are exactly the characteristics of an efficient running technique on any terrain. Hill sprints automatically make you a technically better runner on flat terrain.

3. Higher VO2max

Research shows that runners who add hill training to their schedule for six weeks significantly improve their VO2max, resting heart rate and race times compared to runners who train only on flat terrain. After six weeks of hill training you often notice that you run faster, even on a 5 km.

4. Less risk of injury than flat sprints

Sprinting uphill reduces the impact on your joints. The slope automatically limits your stride length, making you less likely to overstretch. For runners with knee problems or a history of hamstring injuries, hill sprints are often safer than flat sprints.

5. Time efficient

Four to eight repetitions of 10-20 seconds: that's the core of a hill sprint session. Including warm-up and cool down, you will be ready in 30-40 minutes. Few training courses provide so much in so little time.

How do you perform hill sprints?

Warm-up (10-15 minutes)

Take it easy on flat terrain. Add some running training exercises: knee lifts, heel-buttocks, skipping. Do two à three short accelerations of 10 seconds in preparation for the sprints. Cold starting during hill sprints increases the risk of injury.

The sprints

Look for a slope of 3-8% with a approach zone of 30-200 meters. A slope that is too steep forces you into a different running position and reduces the training effect.

Sprint uphill with maximum or near maximum effort (90-100%). Keep your back straight, lean forward slightly, lift your knees and actively work with your arms. Eyes focused on a point in front of you, not at the ground.

Recovery

Walk or stroll back down slowly. That is your recovery. Take your time. Rushing to the next sprint reduces quality. Wait until your heart rate has dropped sufficiently before starting the next sprint.

Cooling down (10 minutes)

Walk quietly on flat terrain.

Hill sprint schedules by level

Beginners

• 4 x 10-15 seconds uphill (90% effort)
• Recovery: walk/dribble back slowly (1-2 minutes)
• Slope: 3-5%
• Frequency: once a week

Advanced

• 6-8 x 15-30 seconds uphill (maximum effort)
• Recovery: dribble back slowly (1.5-2 minutes)
• Slope: 5-8%
• Frequency: once a week

Longer hill intervals (for marathon runners)

• 6-8 x 200 meters uphill at pace
• Recovery: walk back slowly
• Focused on strength-endurance, less explosiveness

Technology on the hill

Good:

• Lean slightly forward (not at the hip, but from the ankle)
• Short, fast steps
• High knee lift
• Active, high arm swing (elbows 90°)
• Look a few meters in front of you

Avoid:

• Large, transitioning steps
• Bend forward at the hip
• Keep arms low or still
• Look down

Walking downhill: the forgotten part

Running downhill is also a valuable workout that most runners ignore. You strain your thighs and quadriceps in a way that flat walking does not. Moreover, you will learn to deal better with the eccentric load that also plays a role in hill races.

Walk the descent in a controlled manner: slightly more upright than uphill, short steps, land the foot just under the body (not far in front of you). Do not brake with your heels, that is hard on your knees.

When and how often?

Hill sprints are intensive. Once a week is enough for most runners, and more is rarely better. Don't plan them the day after a hard training session or just before a match.

A good place during the week: as a replacement or addition to your interval training, early in the training week so that you recover sufficiently for your weekend endurance run.

Don't have a hill nearby?

Then there are alternatives:

• Treadmill with incline: set a 5-8% incline and do your sprints on the treadmill
• Bridge or viaduct: a fixed slope of some length works fine
• Stairs: Running up stairs is a good substitute for short hill sprints, although the technique is slightly different

Frequently asked questions

Related workouts: Interval training · Fartlek · Training zones