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Fitness benefits of Hill Sprints


Posted by Cags R under Running, Fitness & Training on 3 February 2013 at 12:00 AM

Want to get fit with a quick, free workout? Time to include Hill Sprints into your training!

High intensity interval training - hill sprintsWe love high intensity interval training here on Tribesports and hill sprints are an easy way to increase the intensity of your workout without having to buy any special equipment and whilst still enjoying the great outdoors.

Check out this guide on the advantages of hill running.

You may have noticed hill sprints and high intensity interval training receiving extra attention in the press:

  • Short fast sprints 'cut' diabetes [BBC online]
  • Can you get fit in 5 minutes [The Guardian]
  • Two minute wonder workout [The Sun] 

These article all came about because of a study by Heriot-Watt University which is responsible for bringing high intensity interval training, such as hill sprints, into the public eye as an excellent fitness tool.

Although the articles simplified the study down to essentially say 'High intensity interval training is all you need to get fit', the study from Heriot-Watt University served to improve the profile of HIIT training and the fitness benefits associated with hill sprinting. 

By adding in hill running and other HIIT exercises into your routine, the chances of developing type 2 diabetes are decreased, improving aerobic capacity and insulin sensitivity, as well as other metabolic advantages. 

Is hill sprinting the be-all-and-end-all of fitness? No, but if you are short on time, it's a great way to get a quick workout into your day!

Not sure where to begin with hill running as part of a high intensity interval training program? Well, check out this guide which outlines the right training methods for your different fitness goals.

Hill sprintsHow can hill sprints improve your fitness as a runner?

Hill sprint training will help you become a better runner - developing good up hill running technique will mean your recovery times will be shorter. Hill sprints can be classed as resistance training and so when the resistance is lifted (running on flat) you will find it easier.

Hill running targets your muscles in a different way to running on flat - your knees must go higher and your arms must pump harder in order to propel yourself up hill against gravity.

How can you improve your hill sprinting technique?

Exercises such as high knees, squats and stairs running will improve your hill sprinting technique and power.

Ready for a Challenge? Add a hill workout into your running training and see if you notice the benefits!

There are no shortcuts - get fit, running, HIIT

  • Encourage

    encouraged this.



    Hill workouts are what I need to include in my running training, thank you for the timely reminder Cags :)


    my cross training (stair climbing) certainly helps me conquer the hills

    Liette T encouraged this.


    There is a real mother of a Hill over in Woburn Woods that doesn't just run on for about a mile it inclines constantly getting ever steeper as if to taunt those willful muscles to show it what 'yer made of'. Frankly the training session is spent after getting to the top running all the way. Intensity training is the way to go for those on a tight schedule. It doesn't provide long distance stamina but it helps eat up the hills on an ordinary run where there are dips and dives. Great Stuff!

    Diane C encouraged this.


    For those in my vicinity there are 72 steps leading up to Willen Lake here in Milton Keynes - UK, When I practice I sprint but always run quick enough to take double steps up and aim for 20 to 40 repetitions.You know you have done a work out. Most people I have taken vomit on their first attempt,but if it doesn't put them off they soon learn to adjust to the exertion and before long they are conquering this wonderful fitness regime. It is one of my favourites. At the top is a bench where I place a twig every time I reach the top so I don't lose count doing 30 or 40.

    Buddy D and Liette T encouraged this.


    goes back to explosive running training sessions for old rugby days;)

    Jane H and Lisa M encouraged this.


    Hahaha Cags - there are a few insane people on here :) lol

    Jane H and Diane C encouraged this.


    John you big bully! There's nothing worse than cycling up a steep hill and watch someone walk past!

    Christian J and Addae G encouraged this.


    I agree I do a lot of hill training, and a lot of bleacher laps. I can't wait for the summer months to head back to the mountains for trails and elevation training


    Luv, luv, LUV running up Hills!!! I call these, Bum Runs! Did a 7 mile Bum Run 5/2. The steeper/higher, the more I have to do! I agree w/this article. For me, it's an instant gratification...Ya Don't Stop, Until You've Reach The TOP!

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