Finally, a comprehensive explanation of hill workouts detailing the differences between endurance and speed benefits from the various types of hill workouts. Now I finally understand the benefit differences between my hill spints and my hill session workouts. Thank you!
Nice vid I’m going to do these, completely off topic I know but generally can you recover from runners knee without stopping training , I have a 3/10 outside knee pain, I can run and don’t want to stop as have a marathon in 3 weeks. Not looking for a diagnosis as I understand that’s impossible just general experience would help a lot , thank you
I haven't incorporated hill training when training except if I'll run in a steep road during my runs. my question is how many times that you should do hill training in a week? Thank you.
Thanks this video really helped I was using hill repeats in my marathon training 2 years ago and I kept having trouble with tight Achilles tendon injuries and I think I stopped doing this training but I think I can mix up these different types of hills repeats
Am currently in a base and strength endurance Phase. In which I do once a week a hill workout on a Segment of 500m horizontal distance with average 15% incline. This gives out 3-4 times up and down within a total of 25-28 minutes (ø4:00-4:30min uphill). Now i'm wondering about if this hard incline is still efficient or if there is a break-even point up from which in cosideration of incline and duration a hill effort gets inefficient?
15% grade is too steep for long hill reps. Don' get me wrong-it still is effective for improving fitness but you'd get more bang for your buck if you were going for 6-8x 3mins on a 6-8% incline.
I'm curious about the benefits of extremely steep segments.. The closest trail to my house, one I run regularly, is 1 mile with 17% grade. Most of my runs include it, simply due to proximity. Most of the time I run it easy as far as I can, then power-hike the rest. However, I do a workout on it once every few weeks, depending on the rest of my training and how I feel (3x hard up, easy down). I've been getting good results (new PR during every workout, and better endurance during other climbs), but I'm not sure how often a crazy steep segment should be used for a workout. What benefits do you see from running such a steep segment, and what frequency becomes detrimental to your ability to recover?
I’d be interested to hear more details about running form while trekking up and coming back down hills! I tend to go on my toes when going up hill. I’ve also had problems with Achilles/plantar fasciitis. Thanks for the great podcast!
Thanks for your advice, I appreciate it, I love hill's and love to attack them,it helps me slot in my races, thanks bro 🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️👍 from Puerto Rico 🇵🇷🇵🇷🇵🇷
i have a question about strenght training during my race season... had a period of 6 weeks as a base building phase behind me together with each week twice full body progressions training... it means i added each week some kg to lift in exercies like squats, lunges, single leg deadlift and single leg squats and many others...also in the end 15 min abs routine. So...but now i have a dial back week and then i would like to train more about hill intervals, tempo runs ect... so my question is...if it's good idea to implement my strenght routine after every harder run ... about 30 min twice a week...and next day take easy jog as a recovery...?
Yes, it's a good idea to lift the day of your hard runs (2x per week, generally speaking, for most distance runners). We go into more detail on this topic at strengthrunning.com/strength/
Hills build more fast twitch muscle fiber which generate pyruvate to feed the slow twitch "vacuum cleaner" fibers to generate more ATP. Run a trail that has a LOT of different size and shape hills, some short steep and some long but more gradual. I have one hill that I cannot even run more than 20 yards . . . it's 350 feet in 0.3 miles.
Finally, a comprehensive explanation of hill workouts detailing the differences between endurance and speed benefits from the various types of hill workouts. Now I finally understand the benefit differences between my hill spints and my hill session workouts. Thank you!
Nice vid I’m going to do these, completely off topic I know but generally can you recover from runners knee without stopping training , I have a 3/10 outside knee pain, I can run and don’t want to stop as have a marathon in 3 weeks. Not looking for a diagnosis as I understand that’s impossible just general experience would help a lot , thank you
I haven't incorporated hill training when training except if I'll run in a steep road during my runs. my question is how many times that you should do hill training in a week? Thank you.
Thanks this video really helped I was using hill repeats in my marathon training 2 years ago and I kept having trouble with tight Achilles tendon injuries and I think I stopped doing this training but I think I can mix up these different types of hills repeats
graet job man!!! Record more often :-) I really used a lot from your advices here :-)
Am currently in a base and strength endurance Phase. In which I do once a week a hill workout on a Segment of 500m horizontal distance with average 15% incline. This gives out 3-4 times up and down within a total of 25-28 minutes (ø4:00-4:30min uphill). Now i'm wondering about if this hard incline is still efficient or if there is a break-even point up from which in cosideration of incline and duration a hill effort gets inefficient?
15% grade is too steep for long hill reps. Don' get me wrong-it still is effective for improving fitness but you'd get more bang for your buck if you were going for 6-8x 3mins on a 6-8% incline.
Does the hill workout take the place of a workout that you may do on the track? During a week, do we do one or the other?
I'm curious about the benefits of extremely steep segments.. The closest trail to my house, one I run regularly, is 1 mile with 17% grade. Most of my runs include it, simply due to proximity. Most of the time I run it easy as far as I can, then power-hike the rest. However, I do a workout on it once every few weeks, depending on the rest of my training and how I feel (3x hard up, easy down). I've been getting good results (new PR during every workout, and better endurance during other climbs), but I'm not sure how often a crazy steep segment should be used for a workout. What benefits do you see from running such a steep segment, and what frequency becomes detrimental to your ability to recover?
I’d be interested to hear more details about running form while trekking up and coming back down hills! I tend to go on my toes when going up hill. I’ve also had problems with Achilles/plantar fasciitis. Thanks for the great podcast!
You're supposed to go up on your toes when going up hill
Thanks for your advice, I appreciate it, I love hill's and love to attack them,it helps me slot in my races, thanks bro 🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️👍 from Puerto Rico 🇵🇷🇵🇷🇵🇷
Great podcast as usual, thanks
Really useful breakdown of hill training, and very clearly laid out. Makes much more sense to me now. Thank you.
Thank u.
i have a question about strenght training during my race season... had a period of 6 weeks as a base building phase behind me together with each week twice full body progressions training... it means i added each week some kg to lift in exercies like squats, lunges, single leg deadlift and single leg squats and many others...also in the end 15 min abs routine. So...but now i have a dial back week and then i would like to train more about hill intervals, tempo runs ect... so my question is...if it's good idea to implement my strenght routine after every harder run ... about 30 min twice a week...and next day take easy jog as a recovery...?
Yes, it's a good idea to lift the day of your hard runs (2x per week, generally speaking, for most distance runners). We go into more detail on this topic at strengthrunning.com/strength/
thanks a lot and continue with your work here... :-) it is very useful to watch :-)
Hills build more fast twitch muscle fiber which generate pyruvate to feed the slow twitch "vacuum cleaner" fibers to generate more ATP.
Run a trail that has a LOT of different size and shape hills, some short steep and some long but more gradual. I have one hill that I cannot even run more than 20 yards . . . it's 350 feet in 0.3 miles.