Why YOU Should Add Hills Into Your Runs - Part 1

If you have ever taken one of my class or seen my Stories of my hill runs, you may have heard me say “hills make us stronger”. And you may have been like wtf is she talking about. 🤷🏻‍♀️

If you’re into races, pretty sure there will be some type of hill thrown into the mix. And you want to be ready for it.  I was telling a new training client just the other day about how I was cruising along in the Rock N Roll Brooklyn feeling great and on the brink of a new PR. Then Prospect Park was the last 3 miles of the half marathon. I used most of gas already when I really should have saved it for then. I learned my lesson then + there that I need to do more hills. So I did just that.

When I program race training plans for clients, I always include a hill day. That can look like running in a parking garage, the art museum or stadium steps, or hitting that treadmill. You can get creative by looking for a parking garage, stadium steps or the Art Museum. Repeat the parking garage and walk or jog down the ramp or stairs. Hills means brisk running uphill with rest breaks on the flat or on the downhill ⛰🏃🏻‍♀️ An easy way to think about it is run a sustained pace uphill, then relax back to your conversion pace or slower on the downhill or flat road or in class I say “let gravity take you”. I also tend open up my stride on the downhill to save some energy based on what my High School Cross Country Coach always told me. (More on this later 😉)

If you have ever taken my HIIT Bootcamp Group Classes or any class that mixes running on the treadmill and using weights, you may have noticed there’s always some type of incline thrown into the mix. We can’t just sprint on the flat road all the time… Or can we? We’re not doing incline 12 because or running the Ben Franklin Bridge for fun, there’s a purpose. By running the hills or using higher inclines on the treadmill, it will help make you stronger on the flat road since your body gets acclimated on recruiting those posterior muscles (think back, butt, hamstrings) and will help you power through on the flat without burning through your energy stores. More reward for less work.

Hill Benefits //

1️⃣ Improves endurance with low muscle stress

2️⃣ Promotes a more efficient running form

3️⃣ Teach patience while managing a low grade physical discomfort

4️⃣ Increases strength, improve form, less chance of injury due to less strain on ligaments and tendons

I know if you’re just getting into running, hills may seem intimidating but I feel they are beneficial for all runners. They help you build confidence, get you stronger, + prepares you for other types of running. If you want to learn more about getting started on a running plan, hit the link in my bio or drop me a DM so we can chat!
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Do you like to add in hill runs into your weekly schedule?