Hill repeats: strength training in disguise

Running uphill forces a stronger push-off, a higher knee and a quicker arm swing. It is a little like strength training that happens to look like running — and because the impact on the way up is lower, it is kinder to legs than fast flat intervals.

A simple session

1. Warm up with 15 minutes of easy running.
2. Find a hill with a steady gradient of about 5–8%.
3. Run up for 45–60 seconds at a hard but controlled effort.
4. Jog or walk back down slowly — that is your recovery.
5. Repeat 6–8 times, then cool down for 10 minutes.

Form cues

• Look up the hill, not at your feet.
• Short, quick steps; drive with the arms.
• Keep the effort even — the last rep should look like the first.

Once every 10–14 days is plenty for most runners. In the final weeks before a road race, swap the hills for workouts at goal pace.

General information for healthy adults, not medical advice. See our disclaimer.