Hill Sprints: Why & How
From Running Director Heidi Caldwell.
Hill workouts can take many forms, ranging from short explosive sprints to long grueling repetitions. Each workout format has its place in a runner’s arsenal. This month, we’re highlighting the short, snappy end of the hill work spectrum: hill sprints. Hill sprints focus on running at top speed, or “maximal effort”, up a hill. Hill sprints are typically 10” long, and no longer than 15”. When it comes to running form and efficiency - these short spurts of high exertion are great bang for your buck!
A set of hill sprints is not a workout in itself. Think of hill sprints as a strength workout or running drill. The primary goal of hill sprints is to practice running with good form without breaking down. Although you are running at maximal effort, the sprints are short enough and include full recovery between each sprint, allowing you to run hard without accumulating much fatigue.
One of the many benefits of hill sprints is that running hard uphill involves far less pounding than running top speed on flat ground, as the incline removes much of the impact. Because of this, hill sprints are widely considered by running coaches as the safest way to practice running at maximal effort with efficient form. Running hard at an incline forces you to drive your knees high, land on the mid-foot and propel off the ground - you have to be quick and snappy to run hard uphill! In addition, hill sprints are one of the most effective ways to strengthen running specific muscles and tendons. The incline of the hill provides the resistance, and your sharp form up the hill acts as the strengthening mechanism. This specific strength is also very effective in helping mitigate overuse injuries.
Try hill sprints for an efficient, safe way to improve your running economy, strength, and speed - all in one go! Here are some suggestions for how to add hill sprints to your running regimen:
Hill sprints are best run after an easy or moderate run. Reminder: these are a strengthening running drills, not a fatiguing set of anaerobic sprints.
Begin with a set of 4-6 sprints. After a two weeks, increase to consistent sets of 6-8, eventually moving up to 10-12. Add hill sprints to one or two runs per week.
Pro tip: Run hill sprints the day before an intensity day. Running at top speed for short bursts is a great way to prep the body the day before a hard, fast effort.
Hill sprints are ideally done on a hill of medium, Goldilocks grade - not too steep, not too gradual, something just right in between. In the end, hills most often done on whatever hill is closest to home, or wherever you start and end your runs.
Make sure you allow yourself to fully recover in between sprints. These are not an exercise to roll through and just “get done”. If you 5 hill sprints of 10” with 2 minutes in between each, that’s just over 10 minutes. Do it right and take that recovery!
Do hill sprint from standing start (not jogging into it). This is important as it forces your body to practice the explosive power and acceleration of running at top speed.
Note: the first few times you try a set of hill sprints you might feel a bit fatigued and sore the next day. It will take a few hill sprint outings for your body to adapt. When your body does adapt, hill sprints will leave you feeling fresh and snappy!