Here at KBPT, we’re always looking for new ways to help our clients stay fit and healthy. If you want to build strength, speed and stamina, hill sprints are a great option. In this blog, we answer some of the questions you might have.
What are hill sprints?
They are short, intense sprints on an incline – ideally, up a real hill but you can also do them on a treadmill.
Do I need to be super fit to do them?
Hill sprints are really tough so we recommend having a good level of fitness and some running experience before attempting them. Even then, start off by doing hill sprints no more than once a week and don’t push yourself too hard straight away.
How can I get started?
1. Find a hill that isn’t too steep or too long (ideally around 100m-200m). If you’re doing your hill sprints on a treadmill, set the incline between 4% and 6%.
2. Warm up properly – do some dynamic stretches and jog on the spot for at least 10 minutes.
3. Run up the hill at an easy pace for 10 seconds (or until you get to the top) then slowly jog or walk back down to your starting point. Repeat this 10-15 times or set yourself a time (e.g. 20 minutes) and see how many you can get in. Try to improve on this over time. Once you’ve had more experience with hill running, try sprinting up the hill at around 90% effort then jog or walk down it.
4. Take a couple of minutes recovery time after each circuit and don’t forget to cool down after your session by jogging on the spot and stretching.
Any tips for technique and form?
Look ahead and try not to lean forward as you run up the hill – your body should be upright and your core muscles engaged.
Keep your arms bent at 90 degrees and swing them fast to help with your momentum.
Run with a shorter stride than you would on a flat surface.
Focus on having a good, consistent rhythm rather than changing pace constantly.
On the downhills, take short steps and always land on your forefoot. Be careful because this is where injuries often occur.
What do I need to do hill sprints?
Not much! Just grab your trainers (ideally trail running shoes as they offer more support and better grip), your headphones and a bottle of water and head for the nearest hill.
What are the benefits?
Because you fight the gradient on the way up and gravity on the way down, hill sprints can increase the muscle power in your legs and other parts of your body. They can also help you to improve your performance (through e.g. better oxygen consumption), boost your endurance and increase your running pace.
Where can I get more information and advice about hill sprints?
Check out these articles on the Asics, Coach and Runner’s World websites. If you’re a KBPT client, have a chat with your personal trainer about incorporating hill sprints into your home workouts.
If you’d like to train with a member of the KBPT team, contact Kate at kate@kbpersonaltraining.co.uk
