Hill Repeats | Why You Should Do Them!
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- Опубліковано 16 лип 2024
- Whenever we run hills we ask ourselves why we do it... but we still do them because apparently there is some science to prove that adding hills into your training can be really valuable! In this video, we're going to explain why they're beneficial!
www.ijsrp.org/research-paper-1...
0:00 - Intro
2:12 - Core
4:10 - Long And Slow
5:09 - Fartlek
5:45 - Hill Sprints
6:17 - Steady Runs
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Do you enjoy hill reps? And are they a part of your training programme? Let us know down below 👇
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
@@callumnotman5145 It is a great feeling!
@@bikeanddogtrips That sounds like a safe approach ...
I’ll add some hill training after this vid. Thx
No! I do not enjoy them, but for that reason alone they are in my training programme.
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.
I’ve been neglecting my Hill work lately, thanks for reminding me Heather.
I see some hill work in my near future, like this weekend.
I love running in the hills and mountains, just wish I didn't have to drive to get there or I would run them everyday 😀👍
I've always loved running hills. Just a bonus that they're awesome for other reasons!
Great video, plenty of info 👍🏃♂️
Six to eight 3-minute hill repeats at 8-10K pace is my favourite workout by far
Hills for big gains
Excellent video. 👍🙏
Thank you!
I did plenty of sprints on flat ground previously, I loved it. Tried a hill sprint, instantly pulled a muscle in my quads! T_T
Another great GTN video brought to us from Mars!🤣
Thankyou. Admittedly it does look similar! Maybe our next trip could be taken one step further!
Great report, Heather. Two quick questions. What's a good gradient for hill repeats, and are tread(h)ills a decent substitute for the real thing?
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!
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. 😀👍
I visited St Lucia in October and running is tough! Respect to you!
Hi guys ,seen a lot of your vids ,just wondered how often are you in Costa Teguise ?
I have seen advice that those with knee issues should not do hill reps for cycling. Is this correct and if so does the same apply to running?
Will add them once I've recovered. But will not start going hard at the steepest part . #calftear
more bang for less mileage.
it makes road work boring.
give me the derbyshire fells anytime.
surprised not many keen types do it.
i think this is the first time you haven't worn colourful socks in a running video 😜
When you get to the top enjoy the view.
6:48 Wear matching white shoes next time, Heather.😀😀😀
I tend to run hill at pace, not sprint. I run back down at pace. So there continuous.
Skel’ee’tal system 😂
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?
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.
why are you recording on the moon?
We got an offer we couldn't resist!
I live near snowdonia so have plenty of events in the area, but all events will require hill skillz 😭😭😭😭
Part of my training is to run with November Project
We run stairs on Wednesday
ua-cam.com/video/gewH9Hptk5k/v-deo.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
And 100% agree. Push yourself hard on the uphills. Take it nice and easy on the downs.
Injury-free, high-reward training.