Hill Sprinting for Speed

Recreational and competitive runners alike can benefit from incorporating hill sprinting into training. American professional long distance runner Ryan Hall advocates hill training in his book “Running with Joy.” Hall says hill running promotes knee drive while lowering impact, allowing for higher training intensity with shorter recovery time. Current research supports Hall’s claims. For these reasons, hill sprinting is an effective addition to any running program when developing speed is a goal.

Lower Risk of Injury

Running uphill has less impact on the joints. A study published in the "Journal of Biomechanics" demonstrated that impact forces upon the body decrease as the incline of the running surface increases. While subjects running downhill in the study experienced more impact to the body, for those running uphill at the same speed, the impact was less. This can be attributed to the body experiencing less braking force uphill. Downhill running promotes landing on the heel of the foot, applying a braking force that slows the runner down. Conversely, uphill running alters foot strike more to the midfoot.

High Intensity Training

Researchers at the University of Georgia determined that uphill running activates a greater amount of leg muscles than is called upon during level running. This higher level of activation results in increasing workout intensity, which allows the runner to train harder while experiencing less impact.

Workout Ideas

Coach Joe Friel offers a hill sprint workout in his book, "The Triathlete’s Training Bible." Find a hill with a 4- to 6-percent grade. Following a thorough warm-up, approach the hill using a flying sprint start. Build up speed on the level ground for 10 seconds before hitting the hill. Try to maintain this speed up the hill for 10 seconds. Recover by jogging for three to five minutes. If impact is a concern, walk back down the hill as part of your recovery.

Hill Alternatives

Runners living in flat parts of the country have no need to worry. If there are no hills, get creative. Find a pedestrian overpass, public arena or a parking ramp. Be mindful of traffic. When all else fails, treadmills with increased incline are a viable alternative.