If you're not running hills, you need to be. To maximize a hill running workout, there are a few things you can do. So often as runners, we settle into a routine (rut) of running from our front door on 2 or 3 different courses leading back to our front door. Spice it up! Hill running is something you need to infuse into your running regimen....
Do it on a real hill
Plus, running a hill of dirt and rock will be softer on your joints and bones. With the extra exertion a hill requires, don't give your body the extra punishment. The purpose of hill running is to work out the muscles, not the knees and ankles.
Form over function
No matter which kind of running you do, or even which sport you do, this is something every athlete needs. Think of a sprinter ejecting from the starting blocks with each step you take. Often you need smaller steps to keep from walking up the hill anyway. Short steps are practical and better for training.
- a long, slow, steady incline for endurance building,
- a short, steep hill for sprinting and explosiveness (run this one 6-8 times with 30-60 seconds of rest between each run), and
- a mixed hill incorporating both steady, even inclines and sharper, steeper inclines.