Buzz
Hill repeats are an effective training method for runners and athletes aiming to boost their cardiovascular fitness. However, finding an appropriate hill is crucial for these workouts, so your first thought might be, Where can I find one?
I’ll also address your follow-up questions: Why are they beneficial? How many repetitions should you do? And what distance is ideal? Let’s start with these, and then guide you to the perfect hill for your needs.
What exactly are hill repeats, and what makes them worth incorporating into your routine?
Hill repeats involve running uphill repeatedly. The term 'repeats' comes from the fact that you don’t stop at one—you run back downhill and repeat the cycle. This could mean 10 quick reps on a short hill or 2-3 reps on a longer one. Shorter, faster hill repeats are often referred to as 'hill sprints.'
As a form of interval training, hill repeats offer similar benefits to other interval workouts. They can enhance your VO2max, improve insulin sensitivity, and boost overall fitness. However, with so many interval training options available, why choose hills?
The classic advantages of hill repeats include:
They’re gentler on your joints compared to sprints or speedwork on flat surfaces, as the incline reduces the impact on your feet.
They build strength for runners, engaging your glutes and hamstrings more intensely. (However, hill repeats shouldn’t replace a dedicated strength training routine with weights.)
They encourage proper running form, promoting knee drive and a soft midfoot landing.
But there’s more to it. These additional benefits are often overlooked:
They build your confidence to tackle hills during training runs or races. Imagine powering up a hill in a marathon while others around you are slowing to a walk.
They offer non-runners a simple way to gauge workout intensity. Hill repeats don’t require a track, stopwatch, or pace calculations. Just run up, walk down, and repeat. One hill, one workout.
How many hill repeats should I do, and how long should they be?
Hills are a versatile tool, not a one-size-fits-all workout. The number and duration depend on your goals. If you’re following a training plan, it will specify the hill distance or time and recovery periods. Here are some common hill workout types:
Hill sprints (true sprints): 6-8 seconds of maximum effort. Rest for about 3 minutes before repeating. (This includes walking down.) Aim for 4-8 reps.
Hill strides: These are hill-based strides, lasting 15 to 30 seconds with 1-2 minutes of recovery. They’re not lung-busters but rather a leg-focused drill. Do them at the end of a workout or during your warmup before a race or hard run. Typically, 2-6 reps are ideal.
Short hill repeats: These last 1-2 minutes, with recovery equal to the time it takes to walk back down. Some runners add an extra minute of rest at the bottom. You might do 4-12 of these.
Longer hill repeats: These can span several minutes or a specific distance. For example, 400-meter (quarter-mile) or even half-mile hill repeats. You might only do 2-4 of these due to their length.
When a range of reps is provided, start with the lower number and gradually increase. These descriptions are guidelines, not strict rules. If your running program includes hill repeats, it should provide specific details tailored to your needs.
Always warm up properly before starting hill repeats, just as you would for any intense workout. If hill repeats are your main focus for the day, begin with an easy one-mile jog or a 10-minute warm-up of your choice. You might also want to finish with an easy mile as a cooldown.
What incline is ideal for hill repeats?
Hill steepness is typically measured in percentages: 0% is flat, 2% is a gentle slope, and 10% feels like climbing a mountain, whether you’re walking or driving. Some of the steepest streets globally exceed 30%.
Since you’re unlikely to run on a hill steeper than 10%, think of incline on a scale of 1 to 10. For a mild challenge, aim for 2%. For something tougher, look for an 8% incline. Generally, the longer the repeat, the gentler the slope should be.
Here’s a quick guide to choosing the right hill steepness:
2-4% is ideal if you typically run on flat terrain and want a gentle slope for longer repeats.
4-6% works well if you’re accustomed to hills and want longer repeats, or for shorter to medium repeats for most runners.
6-8% is perfect if you’re experienced with hills, running short repeats, or seeking a tougher challenge.
How can I determine the steepness of a hill?
To calculate a hill’s percentage grade, use the formula “rise over run.” This means dividing the elevation gain (rise) by the horizontal distance (run). Here’s the USGS explanation, and here’s a convenient calculator to simplify the process. If you’re unsure, search for “rise over run calculator” online and choose one that allows custom units. In the U.S., rise is often measured in feet and run in miles.
Measuring run is straightforward—most runners track distance using a GPS watch or apps like Strava or MapMyRun. Alternatively, use Google Maps by right-clicking to measure distances.
For rise, I recommend this elevation finder tool. Click the hill’s peak, wait for the elevation in feet or meters, and note it. Then click the base, do the same, and subtract the lower elevation from the higher to find the rise.
When selecting a hill, I use the method above to pinpoint the steepest section in my area by testing different start and end points. However, if you already have a hill in mind and just need to know its steepness, a route planning app can help.
How to determine a hill’s elevation using MapMyRun or Strava
MapMyRun’s route builder tool requires a free account. Simply click your start and end points, ensure the “show elevation” option is enabled, and the elevation gain in feet will appear at the bottom of the screen.
Typically, for a hilly run, you’d need to consider the total elevation gain as you navigate ups and downs. However, for a single hill, it’s just the ascent. Use the elevation gain and the hill’s length in miles, then input these into a rise over run calculator. For instance, my example hill is 0.39 miles long with a 175-foot rise, resulting in an 8.5% grade—quite steep!
Strava also offers a route builder tool, though it requires a premium subscription. It functions similarly: draw a line from the hill’s base to its peak, and check the total distance and elevation gain.
How to incorporate hill repeats if you live in a flat area
For those wondering how to find hills in flat areas, use Google Maps with the “terrain” layer enabled. This highlights elevation changes, making hills easier to identify. (Topographic map tools work similarly.)
Check nearby parks or public trails within driving distance—sometimes a short trip can lead you to a suitable hill for your workouts.
In flat regions like the prairies, runners often use overpasses or parking garage ramps for hill repeats (always prioritize safety around traffic). Stairs are another alternative; while not identical to hills, climbing stadium stairs at a school track can mimic the benefits. If all else fails, the treadmill’s incline feature is a reliable option.
