I ran competitively back in the 70's and 80's. I was stationed around the world during my tour with the military. Most of the areas I worked in were hilly to mountainous. I made a point of running those hills and mountains because I was considered a slogger (mile PR 5:07) to many because I did not run all that well on the flats. Get me into hilly territory, and those people usually ended up behind me. Two reasons for the difference, strong body, and most important, strong mind, a mind that refused to quit on hard up hills. On one race in Italy, I nearly beat the premier runner of the region. I got trounced by 2 seconds on a course that was brutally steep. On two other races, also with some pretty hard uphills, I finished in the top 10, while those who called me a slogger ran from behind once they hit the downhills. So, if you are not quick of feet, but want to compete, run hills, and make sure you run once a week hard in those hills to build your mind and body. If you run a rolling course, that may mean the difference of you beating those who usually beat you on flat courses, because that hill training will allow you to make up seconds or minutes over a long hilly course over those who are just fast.
Awesome story! I feel im a fairly a fast runner but I have a passion for merciless hills. The steeper the better! Besides going hard on those hills once a week what else do you recommend? Less intense runs in between?
Hey TMNT, Boulder is an AWESOME place to live (I wish I lived there). Our team is definitely spread out all over the US. The majority of the team lives in San Fran, one in Florida, Alaska, SoCal, and Boulder. I would highly recommend taking a trip out there!
Not gonna lie, wished I lived in Colorado and was able to train with this guy. Serious about the training tips...not taking anything else too seriously. Love it
We run campaigns for TRE gear several times a year. We recently made hats that flew off the shelves! We will always update you guys about our new gear on Facebook and Instagram!
I was just in Boulder for a family visit - you truly live in a beautiful place! Funny - I did some hill work (because there are a lot of hills) and ran around a Prairie Dog Preserve. Fun! Thanks for the info on hills!
Don’t get super pissy if you miss your perfect tempo pace hahahaha oh man. I don’t know why that made me laugh so hard. But this seriously helped to listen to, I’ve been feeling super uninspired to go run the hills because they can be so defeating.
Like any new activity, I would say yes, but recommend starting off slow and short. Do only 2-3 repeats at a conversational pace the first two-three times. As you become more condition and run with proper form you can add more repeats with faster climbs.
yes! focus more on running technique for beginners. I mostly focus on posture and cadence! I m a marathoner...The speed is not that important in the beginning.
You can measure the grade using the compass on your phone. Just swipe from the compass screen to the level screen, and set the side of the phone on the ground to measure.
Lessen the effort. The effort should match the terrain. Always ask, what's the goal of the workout. If it is to get a certain number of reps in with an easy jog inbetween, then you need to give the appropriate effort.
Try to maintain the grade, but you can either lengthen the recovery period, or lessen the effort, as Ian mentioned below. The most important thing while running is to maintain that strong form and quick turnover. If you need a longer recovery to feel ready for the next repeat, then do that.
I don't have any long hills in my area but the route I run is usually very hilly, would that help my running like hill repeats? Maybe if I challenge myself on some of the steeper hills?
I don't think the hills need to be that big, because he's only talking about running up for 1 minute, then back down again. You just keep going up and down the same short section.
You don't have to be continuously running uphill. If you can find a short section that takes you a minute or so to run up, then that's great. You can also do shorter, faster intervals on a shorter hill if that's what's available in your area.
I ran competitively back in the 70's and 80's. I was stationed around the world during my tour with the military. Most of the areas I worked in were hilly to mountainous. I made a point of running those hills and mountains because I was considered a slogger (mile PR 5:07) to many because I did not run all that well on the flats. Get me into hilly territory, and those people usually ended up behind me. Two reasons for the difference, strong body, and most important, strong mind, a mind that refused to quit on hard up hills.
On one race in Italy, I nearly beat the premier runner of the region. I got trounced by 2 seconds on a course that was brutally steep. On two other races, also with some pretty hard uphills, I finished in the top 10, while those who called me a slogger ran from behind once they hit the downhills.
So, if you are not quick of feet, but want to compete, run hills, and make sure you run once a week hard in those hills to build your mind and body. If you run a rolling course, that may mean the difference of you beating those who usually beat you on flat courses, because that hill training will allow you to make up seconds or minutes over a long hilly course over those who are just fast.
Awesome story! I feel im a fairly a fast runner but I have a passion for merciless hills. The steeper the better!
Besides going hard on those hills once a week what else do you recommend? Less intense runs in between?
thank you for sharing your wisdom !!
Woah Woah Woah. I know I am years behind but you consider a 5:07 mile to be a slogger?? Welp. Guess I need to either step it up or pack it in.
I am supposed to do hills today. Felt discouraged till I saw this video! Thanks!
You're welcome! Hills for the win!
Hey Kirk!
Thanks so much for the tips!
I’m training for the Tenzing Hillary Everest Marathon for 2021!
Thank you for your time and information
Thanks Kirk, very inspiring and informative with my own workouts.
Great information thank you, I need to do more of these! That does look like a beautiful place to run!
Thank you and you're welcome!
Did a race last weekend, didn't know the course, the hills got to me. Yikes!!! I am most Definately going to do more hill training than before
As always, thanks for these tips!
Does every runner live in Boulder? :D Every time I watch video like this I hear "here in my home in Boulder, Colorado".
Hey TMNT, Boulder is an AWESOME place to live (I wish I lived there). Our team is definitely spread out all over the US. The majority of the team lives in San Fran, one in Florida, Alaska, SoCal, and Boulder. I would highly recommend taking a trip out there!
More reason I appreciate living in Colorado
Just started getting back into xc & trail running, thanks for the tips :)
Thank you so much !
Right on for me ;)
Keep up the good work
Hills just level perfectly my heart rate I am used to go.to it before my tempo runs and speed runs.
Thanks great adviceable video
Thanks!
This was just what I needed.
Awesome!
Practical information, thanks!
Not gonna lie, wished I lived in Colorado and was able to train with this guy. Serious about the training tips...not taking anything else too seriously. Love it
Colorado is beautiful! It's a great backdrop for running.
Where did you get the jacket?
How do you keep up your Cadence and not run out of breath
How can we get run experience gear!
We run campaigns for TRE gear several times a year. We recently made hats that flew off the shelves! We will always update you guys about our new gear on Facebook and Instagram!
I liked the video. How often would you say I need to do this workout? Once a week ok?
Ok... so how do I find the grade of a hill using an iPhone?
I was just in Boulder for a family visit - you truly live in a beautiful place! Funny - I did some hill work (because there are a lot of hills) and ran around a Prairie Dog Preserve. Fun! Thanks for the info on hills!
You're welcome!
Thumbnail: Why Needs Every Hill Runner Repeats?
Read it left side first, top to bottom
Don’t get super pissy if you miss your perfect tempo pace hahahaha oh man. I don’t know why that made me laugh so hard.
But this seriously helped to listen to, I’ve been feeling super uninspired to go run the hills because they can be so defeating.
Are hill work outs also good for beginners or people coming back to running?
Like any new activity, I would say yes, but recommend starting off slow and short. Do only 2-3 repeats at a conversational pace the first two-three times. As you become more condition and run with proper form you can add more repeats with faster climbs.
yes! focus more on running technique for beginners. I mostly focus on posture and cadence! I m a marathoner...The speed is not that important in the beginning.
I did two hill workouts and I already cut a minute off my run time. Hills are the best!
What is the iPhone app called to measure gradient ? useful to measure progression in the work, thanks
You can measure the grade using the compass on your phone. Just swipe from the compass screen to the level screen, and set the side of the phone on the ground to measure.
What is turnover?
I am so disappointed that when I was in the Bay area I did not try to find y'all :(
Next time!!
So sir thanks a lot but it would've been a lot more fun 10 minutes longer to see your work out how about next time
Noted!
If I can only walk down hill from being gassed after my 3rd repeat, does that mean I should lessen the grade of hill or shorten the distance?
Lessen the effort. The effort should match the terrain. Always ask, what's the goal of the workout. If it is to get a certain number of reps in with an easy jog inbetween, then you need to give the appropriate effort.
Try to maintain the grade, but you can either lengthen the recovery period, or lessen the effort, as Ian mentioned below. The most important thing while running is to maintain that strong form and quick turnover. If you need a longer recovery to feel ready for the next repeat, then do that.
Thanks for the tip, guys!
How many times a week would you suggest doing hill reps?
Once a week is great, that way you can have a good quality workout, and have recovery time for your next run or workout.
Breathing like Nate in this video.
I don't have any long hills in my area but the route I run is usually very hilly, would that help my running like hill repeats? Maybe if I challenge myself on some of the steeper hills?
I don't think the hills need to be that big, because he's only talking about running up for 1 minute, then back down again. You just keep going up and down the same short section.
You don't have to be continuously running uphill. If you can find a short section that takes you a minute or so to run up, then that's great. You can also do shorter, faster intervals on a shorter hill if that's what's available in your area.
So basically, if ever your step is lacking in zing, go crush some hills.
I was like 667, you are welcome!
Why Needs Every Hill Runner Repeats
Read it left side first, top to bottom
@@eldrow bottom to top. First side left.