Great video Heather 😁 The mental side for me: Knowing I can run 8x up a 300m hill keeping a good pace during training, then helps me when I'm facing a 1km + hill on a long run even though the mind wants to stop... you know the feeling and know you can push on through! 💪 It would be great to see the benefits of downhill runs too? (feels like someone is bashing your legs with a baseball bat on the downhill sprints!) Haha
i do uphill intervals on wednesdays and downhill intervals on thursdays. i kind of really enjoy trying to go flat out on the descent - just need to make sure my laces are secure, i use my arms for balance and consciously lift my knees a tad higher than usual to avoid trip hazards
Great tool for the toolbox. I don't do any long distance running but this is a great alternative to the body weight circuit. Finish with a backwards trot or two and you hit about everything.
All jokes aside [although hard to do] where I live on this Caribbean island, St. Lucia, we don't do hill intervals. We run hills without choice. We HAVE to do Flat Intervals. 😀👍
Excellent video! I am training for a hilly spring marathon and found your tips quite useful. I have added hill work to the end of my long runs for this marathon. It is not comfortable, but I do enjoy the feeling of completion when I am finished.
Was literally just about to ask this. Is there a good way of finding what gradient hills are? Some are too small to show up on Komoot it seems. Great question re dreadmill treadhills haha -like yours better.
4-8 percent for hill rep gradient. Lower end for longer. I wouldn’t use 8 unless doing very short repeats (20 seconds). And yes. The mill is great since you can control duration and gradient of recoveries.
@@trbeyond Cheers, thanks for that. My local hill tops at a brutal 10% (according to onthegomap), and I feel humbled when I shuffle to the top. Don't feel so bad, now!
@@bonsuman1 The problem with going steeper is that you change your running mechanics enough that you aren't getting adaptations that will be as helpful to what we do in races. No doubt the steep hills are hard and still make you a better runner, but something in the 4-6 percent is really ideal
Hi Henry, it's possible to use any hill within reason! I would probably say if you're training at a lower intensity then a longer steadier 5-8% gradient would be great! If you are looking to do V02 or in other words high intensity then steeper is probably better!
For me hill reps can be broken down like this; 1) I feel sick (before workout) 2) This is hard! (during workout) 3) I feel fantastic! (after workout) I really love my hill-sessions!
And while you're on that hill, do some of them walking up backwards! Three months ago I started doing kneesovertoesguy stuff. Got a 70 yard hill. I walk up once backwards, jog down, sprint up normal, and walk down normal. Repeat...I'm up to 16 repeats. Lower body has never felt better. Check Ben Patrick and his methods out. You will not regret it!!!
Oh that's interesting, have seen some of his stuff and have been meaning to sit down and see what to start with his stuff. Been having some lower body issues, glute and now Achilles so this could be useful for me! What gradient hill do you do your workouts on? How often would you do this?
@@shanethos its about 20%. Short grunt! He starts walking backwards on level. Walk backwards, push off on a treadmill turned off. He calls it deadmill! It/he is changing people's lives.
Less chance of injury? I'm not sure, I got problems with my Achilles when doing hill reps... Took a really long time to fix it and super scared now to get it back! Any tips on how to avoid that? Maybe something in my running technique or maybe just need to take it a bit easy?
Part of my training is to run with November Project We run stairs on Wednesday ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-gewH9Hptk5k.html And hills on Fridays instagram.com/p/CZ1wRgUOeIZ/ It has improved my running beyond belief. And when I encounter hills on a race, I know "I got this" Hills forever
