Why YOU Should Be Adding Hill Workouts to YOUR training plan.... part 2️⃣

As promised on the last Sunday Runday post, I’m going to continue to talk about the importance of adding in hills in your training runs. I’ve been wanting to do this as a series for a while now. First one up, I’ll focus on hills + have each series focus on a different aspect of runs. Give me a “yassss” if you’re into this!!! If you have no clue what I’m talking back, just hop back a few posts then come on back here 🏃🏻‍♀️

You have a few different options on how you add in hill workouts. You will want to keep hill workouts at conversation pace (basically running at a speed/pace where you can hold a conversation with someone or what I do when I’m running alone is if I’m able to sing along to my music without gasping for air). When people tell me they saw me running + tried to get my attention but I looked super focused, this is why. I put on my blinders, get my tunes going, and she outtt!!!

But you do need to be careful of doing too much or too often. I would recommend 1-2 times a week when your first starting out. These types of runs can put a little extra stress on your body versus running on the flat, especially if you are running super high or steep hills or inclines. Running this way recruits your posterior chain, basically what muscle groups that are in the back of your body like hamstrings, butt, and back. That’s an extra reason why you need to make sure you stretch before and after these runs, especially in these areas. Or that you may feel some extra soreness in these areas versus runs on the flat.

1️⃣ Hill Repeats //

Look for a hilly loop or an out-and-back course. Run comfortably hard, but not a sprint, on the uphill + relax on the downhill or flat road, using this as your recovery. I like to open up my stride and my arms and let gravity take me down.

My suggestion is to repeat 1-2 times when you’re first starting out + see how they feel. You can always challenge yourself by pushing the speed on the uphill, adding in more repeats up to 4-5 times, or change up the distance by adding a 1/2 mile to a mile before or/and after the hill. (that’s how I usually do hills so that I can warm up and cool down)

You can challenge yourself on the out-and-back by getting to the start in less time by using a timer on your phone or run tracking app. This is fun with your best running friend!! 🏃🏻‍♀️🏃🏼‍♀️

2️⃣ Rolling Hills //

Finding a set of hills with different distances and incline. This one is tough but you can make it fun + also a style I use in my classes often. You keep the hill going by starting on the flat road then build up then bring it back to an incline a few times before getting back on the flat. I would suggest to take it easy on the downhill to recover + go hard to the top!

3️⃣ Cross Training Machines //

Think stair master, treadmill, or elliptical. You can take rolling hills or straight up inclines + use that idea on the machines. You can get creative by looking for a parking garage, stadium steps or if you’re local to Philly like me, you can hit up the Art Museum Steps. Repeat the parking garage and walk or jog down the ramp or stairs.

These are a few ways to make hill running more fun. Don’t forget to stay hydrated, warm up + cool down before your run.

If you want to learn more about starting your running journey, drop me a comment or head over to here to fill out my contact sheet so we can set up a call or zoom to see if we are a good fit. I’m happy to help in any way I can.

Happy Hill Running!