messi wrote:
otter wrote:
Do both.
Allow plenty of rest 2-3 minutes between hill sprints because you want to do these hard.
Concentrate on leg turnover for the strides.
I agree with the poster that said you only need a few after a run. 10 is not necessary.
You need to do your hill strides early in your run. Not at end. And they need to be done exaggerated...not hard or fast.
They (hills) should be done hard and fast keeping in mind that going up hills are not naturally fast to begin with. A long rest will make a full recovery possible so that you are working on strength and not any aerobic benefit. If you run hills hard you will have good knee lift and the you will almost always land mid - forefoot. you will also maximize the strength benefit gained by running them hard. I disagree with the idea that there is any benefit to exaggerate beyond the normal range of motion for this exercise.
We occasionally do the hill bounding type drills in our warm up but that is different.
Also, I don't like having athletes that are not properly warmed up doing hard efforts. The regular training run is never enough to rob anyone on short hills so they can be done during or after the run depending on what you are doing for the run.