Years ago, when I first started running, I would purposely avoid going north out of my driveway.
Why?
That’s where all the hills were.
It’s crazy to think that I used to hate running hills. I would do anything to avoid them. If a race description said “hilly” or “rolling hills” – nope. Not doing that one!
Now, I kind of love ’em.
The turning point for me was three years ago when I was forced to run ALL the hills in training for the Mount Washington Road Race. A strange thing happened with all that huffing, puffing and swearing – I started to love hills.
Who knew that was even possible?
I stopped looking at the hills in dread but instead as tools to make me a better, stronger runner that doesn’t swear (as much) when the incline goes up. And now when I go out for a run, I head north out of my driveway more often than not.
Running hills are essentially a strength training workout for all your running muscles (glutes, hamstrings, calves, quads, etc). Running hills obviously makes you better at running hills but it also will make you faster by increasing the frequency and length of your stride. You will gain power and efficiency to cover more ground with less effort. Having stronger leg muscles can also help prevent injury.
Form is super important on hills. You don’t want to hunch over by rounding the shoulders and collapsing into the hill. It’s just like running on flat ground – you want to run tall, look ahead rather than straight down at your feet and stay light on your feet by increasing your cadence.
Before you tackle hill repeats, always do a dynamic warm up and at least 1-2 easy pace miles. Depending on your fitness level, you may start with 3 repeats (beginner) to 9-12 (advanced). Hill repeats should only be done once a week.
Now that I’m back in the thick of running ALL the hills for Washington and Loon Mountain, I’ve been asked how a runner can learn to love hills. Here are 4 hill workout options to get you started on the run love.
Short Hill Repeats
A short hill is one that you can usually run up in about 30 seconds. If on the treadmill, that would be between 5-15%. When running short hill repeats, you want an all out effort sprint from the bottom to the top. It should feel HARD.
After each sprint, walk to recover 90 seconds or more to catch your breath before repeating. Do this for 3-12 repeats based on your running experience.
Short hill repeats can also be used as an introduction to hill running to a beginner runner. Just be sure that the effort is more moderate than hard.
Medium Hills Repeats
A medium hill is good for working on running economy. Try to find a hill that it will take at least one minute to run up. Run the hill at a pace that feels easy to moderate, it’s not a sprint. You should not feel exhausted at the top.
Once at the top, run back down at the same effort while working on your downhill form. Let gravity pull you down the hill by running forward rather than putting the breaks on and slowing you down.
Long Hill Repeats
Long hill repeats should be done on a hill that takes at least 3-5 minutes at a moderate pace to run up. You don’t want to be gassed after the first repeat so pacing is key. Once you reach the top, run back down at an easy pace to recover before repeating 3-5 more times.
Stepmill Climbing
If you are a flatlander with zero hills or you want to add some cross training hill options, the Stepmill is where it’s at. It’s not a running workout but this workout strengthens your legs just like hill running.
If all else fails, do what I did. Sign up for a race that’s only one hill to force you to love hills. 
You need to become BFF with hills! Here’s how to find the climbing love. #hillworkouts #runchat
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