We just launched our Hill Repeats Collection but what are they anyway?
Hill repeats involve running up a hill at a steady pace for a set amount of time or distance, then jogging or walking back down and repeating the process. This type of workout helps to increase your leg and lung strength, which can translate to better race times.
The first step in incorporating hill repeats into your training plan is to find a good hill. Ideally, the hill should be relatively steep, but not too long. Start with a hill that you can run up without stopping, but that still challenges you. Once you've found a suitable hill, set a timer or distance goal for each repeat. A good starting point might be 30 seconds or 100 meters.
As you get more comfortable with hill repeats, you can increase the time or distance for each repeat, or add more reps. Aim to increase your total volume (the total distance or time spent running uphill) by no more than 10% per week, to avoid overtraining or injury.
When performing hill repeats, it's important to maintain good running form. Keep your head up, your shoulders relaxed, and your arms swinging naturally at your sides. Focus on driving your knees and pumping your arms to power up the hill. Once you reach the top, jog or walk back down to the bottom before starting the next repeat.
Another important consideration when adding hill repeats to your training plan is to not neglect other types of workouts. While hill repeats can be an effective way to improve your endurance and speed, they are not a complete training program. Be sure to incorporate other types of workouts, such as interval training, tempo runs, and long slow distance runs, to ensure that you're building a well-rounded foundation of fitness.
Adding hill repeats to your training routine may seem daunting at first, but with a little bit of planning and effort, this type of workout can lead to big improvements in your race times. Remember to start slowly, find a suitable hill, and listen to your body to avoid overtraining. With consistency and perseverance, hill repeats can help you achieve your running goals and enjoy your races more than ever before.