Importance of Hill Repeats

One day, as I was lying on the living room sofa with an ice pack on my leg, my wife said, “My love, you shouldn't run hills because it makes you hurt more.” I thought about what she said, and she had a point. Why would anyone in their 50s and beyond choose to “hurt more” by running hills? I replied that I liked to run in the woods, and that the woods close to home just happened to be hilly. While my reply was certainly true, it didn't tell the whole story. When I took time to consider why I run hills, even at my age, I concluded that I do so because hills make all of my other running easier. And it's the other running that I enjoy most—the long, “lazy” runs when I can simply relax, get into the flow, and let my mind wander.

Let me ask you: Does anyone really like to run hills? Does anyone really like to run stairs? Does anyone really like to run on a treadmill at a steep incline? Of course not. It's torture, both factually and relatively speaking. If you answer any of these questions affirmatively, I argue that you're either trying to impress yourself or others with how tough you are, or you're sidestepping your real answer, which is the same as mine: I deliberately run hills, climb stairs, and yes, sometimes even set a treadmill at a steep incline, because it makes all the other running, climbing and treading in my life easier. Any runner who has ever run a hilly road or cross country race knows that the only way you'll ever be worth a damn in a hilly race is if you force yourself to train on hills. But those of us who have lived in hilly or mountainous places know another running “secret”: Even if you never choose to run a hilly race, those hills you run in practice will make you stronger in everything you do. The legendary Henry Rono knew what he was talking about that day long ago in Guido's bar when he said that all runners, from the beginner to the great Alberto “Sal-uh-zaah,” should find “ANY HEEEEEEL” and run it.

Now, go find your hill.

Name2 wrote:

mmm.... wrote:

Urghhh, you really know nothing about hill training.

Even sprinters (100/200/400m) run hills. There never is a track with hills in a race, you know.

Urghhh, you really know nothing about the basics of rational thought. The fact that a particular training method may be in widespread use does not automatically mean it is valid.

Well this probably an April Fools response.

El G did hill work once a week. That guy was pretty good and never ran any races on hills...

screwed a nut and bolted wrote:

Has Usain Bolt ever been seen going up a hill?

Only if there's a McDonald's at the top

Shawn H wrote:

Let me ask you: Does anyone really like to run hills? Does anyone really like to run stairs? Does anyone really like to run on a treadmill at a steep incline? Of course not. It's torture, both factually and relatively speaking. If you answer any of these questions affirmatively, I argue that you're either trying to impress yourself or others with how tough you are, or you're sidestepping your real answer, which is the same as mine: I deliberately run hills, climb stairs, and yes, sometimes even set a treadmill at a steep incline, because it makes all the other running, climbing and treading in my life easier.

So your believe in the masochistic approach and you think that I should too?

I run lots of hills, but I don't torture myself. That's not good training, you're trying to be a hero not a faster runner. There is a difference.

Do I believe in the "masochistic approach" to hill training? Hmmm. I think my post just flew right over your head. Read it again, and you'll see that I agree with you.

Huh? You're not making any sense Shawn. No session should be torture, but you said the opposite.

Yes, yes, hills are great for form, power, and all that stuff. Yet nobody here has said one hugely important thing. You produce lactate like crazy when running hills. Doing hills and the recovery between them really teaches the body how to handle lactate. There's a big difference between running 10 miles out in the open versus 10 miles up and down hills.

Precious Roy wrote:

You just cannot do enough running on hills.

Well, tell that to this guy who suffered from proximal hamstring tendinopathy by running too much on hills.

Maybe you are one of the rare people who have undestructable hips. The mere mortals should be cautious about doing too much of any training.

There was a Track and Field News cover with Henry running up a canyon presumably within reach of Spokane.

Keino at one point was reputed to have trained nothing but hills. For a long time held the agony hill record. He was a multiple gold medalist.

Viren had extensive hill training some of his repetitiion work was done in the hills around his home.

The Lydiard boys had a hill training phase and ran the range every Sunday which was hilly. Pfitzinger ran the same range to win the 84 Olympic marathon trials.

It goes on and on hills make champions or at least part of the equation in doing the work.

Jack Foster ran nothing but and he did ok on "low mileage 70 - 90"

When used properly they can be your best friend.

As the one gent typed find your hill.

screwed a nut and bolted wrote:

Has Usain Bolt ever been seen going up a hill?

Usain Bolt may not need a hill, but you are not Usain Bolt.

Yes I know for a fact usain runs hills. His coach is a big believer as well and has the whole club run hills. Not too hard to find info on that.

Just Another Hobby Jogger wrote:

Precious Roy wrote:

You just cannot do enough running on hills.

Well, tell that to this guy who suffered from proximal hamstring tendinopathy by running too much on hills.

http://www.running-physio.com/pht-rehab/

Maybe you are one of the rare people who have undestructable hips. The mere mortals should be cautious about doing too much of any training.

A hobby jogger got injured. So what?

Hills are, like many other things, a tool to better running. Are they the best tool or the one and only tool? Doubt it.

Hills can also be done poorly. Just a thought I should throw out there. Hill sprints are one example of hill work that can easily be turned into a bad workout.

El Jefe wrote:

screwed a nut and bolted wrote:

Has Usain Bolt ever been seen going up a hill?

Usain Bolt may not need a hill, but you are not Usain Bolt.

Henry Rono may need a hill but you are not Henry Rono.

Name me any mile/1500 record holder since the 1950s who did not include hill repeats in his training at some part of the year!

Point made!

Oedipus Rexing wrote:

For a couple months I've been wondering about the importance of hill repeats for running in general, but especially for XC........... Why are hill repeats more popular than repeats on a hilly course? And why do people feel the need to practice a hill prior to racing?

Good question. JK says we shouldn't do sessions involving up and down, but why not? That's what we do in a xc race.

Yes. Stairs not so much, treadmill not so much. Running hills though, absolutely enjoy it. Something satisfying about the climbing up and the rhythm, and then coming down is an absolute blast.

mark b wrote:

Name me any mile/1500 record holder since the 1950s who did not include hill repeats in his training at some part of the year!

Point made!

Roger Bannister, Sandor Iharos, Istvan Roszavolgyi, Laszlo Tabori.

I agree, up to a point. Hills can be enjoyable in one way, and only if you're in really good condition: conquering them and feeling the sweet satisfaction that you just ran a great hill workout that will surely make you a stronger runner, physically and mentally. Still, they're painful if you attack them, and uncomfortable if you just jog them. And coming down fast can be a lot of fun, although very punishing on the body.