The benefits of hill reps

Hill training offers several key benefits for athletes, making it a valuable addition to any training programme and for a variety of reasons.

At its simplest, the gains are improved strength and power. Running uphill builds leg muscles, particularly the calves, quads, hamstrings, and glutes. This results in enhanced overall strength and power, which is beneficial for both explosive movements and endurance. When we say “explosive movements”, I always tell my athletes to drive hard at the start of each rep…be dynamic!

Hill training elevates heart rate more quickly than flat running leading to better cardiovascular conditioning. Over time, it helps improve endurance and the ability to perform at higher levels of intensity for longer periods.

Training on hills helps develop neuromuscular efficiency, enabling athletes to run faster on flat terrain. The increased strength from hill training also translates to quicker acceleration and improved overall performance.Refer my earlier comment “dynamic”!

Hill workouts are often challenging, pushing athletes to overcome fatigue and discomfort. This builds mental resilience, teaching athletes to push through physical barriers during competition or periods of intense training.

The dynamic nature of hill training—different angles and uneven surfaces—can help improve coordination and strengthen muscles that might otherwise be neglected. This can help prevent common injuries associated with flat road running.

Overall, hill training is a versatile and highly effective way to enhance strength, endurance, and mental toughness while preventing injuries and improving performance.

For my athletes in the UK, a standard hill session would be 8/10 175m hill repeats, with jog recovery. Steep enough to feel the burn but not so steep that you cant hit at a decent pace.

What does not break you makes you stronger…but the hill should not be a slog…short and fast!