Hill Repeats

Hill repeats are short, powerful uphill runs that build leg strength and cardio fitness. They train your glutes, quadriceps, and calves as the main movers, with your hamstrings and core working to keep you stable.

Find a hill with a moderate incline or set a treadmill to an uphill grade. Stand tall with your feet hip-width apart, arms bent at your sides, and eyes looking forward, not down at your feet.

Start with an easy walk or light jog to the base of the hill. When you begin the repeat, lean forward from your ankles, not your waist, and drive your arms strongly as your legs push you uphill. Take quick, short steps and keep your torso steady. Once you reach the top, turn around and walk or jog down slowly under control.

Breathe rhythmically and keep your core gently braced so your posture stays tall as you fatigue. To make it easier, shorten the uphill distance or lower the incline. To make it harder, add more repeats or raise the incline a little, but stop before your form degrades. Introduce volume gradually, since hill running loads the Achilles and calf tendons heavily.

Fault: Leaning from the hips or bending over at the waist. Fix: Lean from the ankles and keep a straight line from head to heels.

Fault: Running too fast downhill or taking long, bounding strides. Fix: Keep the downhill short and controlled - walk or jog down with small steps.

Fault: Letting the torso twist or the arms cross the body. Fix: Drive your arms forward and back from the shoulders to keep your upper body quiet and your rhythm steady.