Track & Field

Running

How important are hill repeats for increasing run speed?

Uncover the Truth: Are Hill Repeats the Secret to Increasing Run Speed?

How important are hill repeats for increasing run speed? This is an interesting question and I think gets to the core of what is a common adage among running coaches is that hill repeats are speed work in disguise. There's a lot of truth to that, although I also believe that the mechanism and purpose of hill running aren't related directly to pure speed. There's a lot of the same recruitment of muscle fiber and the mechanics and dynamics of fast running can be mimicked on a hill. What you are sacrificing is the pure speed that is possible when you flatten a run out or when you're sprinting maximally. So I think hill sprints definitely have a place. For me it's a lead in to faster workouts that come later, not purely a substitute though for speed.

Hill repeats can help increase run speed, but they are not a substitute for pure speed work.

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Hill repeats can be quite important for increasing run speed. Running coaches often describe them as speed work in disguise, and there is truth to that statement. While hill running may not directly target pure speed, it does recruit similar muscle fibers and replicate the mechanics and dynamics of fast running. However, it's important to note that hill sprints do not offer the same level of pure speed as flat or maximal sprinting. Hill repeats serve as a valuable lead-in to faster workouts that follow, but they should not be seen as a complete substitute for speed training.

What advice do you have for teenage runners who want to compete at a high level?

Maximizing Potential: Advice for Teenage Runners on Competing at a High Level

Advice for teenage runners who want to compete at a high level. I think before answering that we probably should distinguish between running at a high level for a high school athlete and then running at a high level in a more global broader context. There are numerous examples of teenage phenoms and sensations that you could say are running at a very high level during those high school years. If that is the end goal, I think you probably want to find a program and a coach that can maximize your potential between the ages of say 15 and 18 years old. To run at a high level beyond high school, whether that be in the college years, post-collegiately, perhaps professionally, the best approach is to take a long-term vision, develop progressively, sensibly over time, and not to try and find where your ceiling is or the end of your curve of progress too soon. That can be really hard to navigate at a young age, but it's always important to understand what you're doing at the level where you're currently running and then what follows. As a high school runner, keep in mind you have four, maybe five years of college and then a lifetime of running after college if that's something that you choose to do. I'm a big believer in becoming lifelong runners and at some point your best performances are also going to emerge during that period.

Find a program and coach that can maximize your potential between the ages of 15 and 18 to run at a high level beyond high school. Take a long-term vision and develop progressively and sensibly over time without trying to find your ceiling too soon. Understand what you're doing at the level you are currently running and keep in mind that you have four or five years of college and then a lifetime of running after college if you choose to do so. Be a lifelong runner and your best performances will emerge during that period.

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For teenage runners aiming to compete at a high level, it's important to differentiate between running at a high level in high school and running at a high level in a broader context. If the goal is to excel during the high school years, finding a program and coach that can maximize potential between ages 15 and 18 is key. However, to sustain a high level of running beyond high school, such as in college or professionally, it's crucial to take a long-term perspective and progress gradually over time. Avoid rushing to find your limits or peak too soon. While this can be challenging for young athletes, it's important to understand your current level of running and what lies ahead. Remember, as a high school runner, you have several more years of college running and even a lifetime of running beyond that, should you choose to continue. Embrace the idea of becoming a lifelong runner, as your best performances may emerge during that period.

How do you avoid getting shin splints when starting to run more often?

Preventing Shin Splints: Mobility and Strengthening Exercises

How do you avoid getting shin splints when starting to run more often? Shin splints is the common name for any sort of affliction that's going to affect the bones of the shin, either the the fibula or the tibia, and shin splints are an overuse injury which is going to occur typically when the amount of load, the amount of run stress that we're accumulating is beyond what the muscles can absorb and then they start to transfer too much of that force over to the bone. There are two things that you can do to help avoid shin splints as you come back into running, maybe begin to run or begin to ramp mileage as part of a running program. One is to keep your shins mobile and working smoothly and the way that you could do that is through some stretching, maybe some foam rolling, massage, or what people would call calf smashing to work out tightness in those in the shins. You know whether it's high or reaching way down even into the Achilles, you really want to keep that tissue mobile and working well. The other thing you can do in in concert with that is to strengthen the muscles of the calf. There are a couple different muscle groups, the soleus and the gastroc, and the soleus is often one that in distance runners is going to provide more problems. So there are two types of exercises, bent leg and straight leg, so you're going to want to look some of those up and integrate those into your routine.

To avoid getting shin splints when starting to run more often, one should keep their shins mobile and working smoothly by stretching, foam rolling, or calf smashing. In addition, strengthening the muscles of the calf with bent leg and straight leg exercises is also recommended.

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To avoid getting shin splints when increasing your running frequency, it's important to address the overuse and stress on the shin bones. Shin splints occur when the muscles are unable to absorb the load and transfer too much force to the bones. Two strategies can help prevent shin splints as you start or ramp up your running program. 

First, focus on keeping your shins mobile and functioning smoothly. This can be achieved through stretches, foam rolling, massage, or calf smashing techniques. By targeting tightness in the shins and even extending to the Achilles area, you promote mobility in the tissues.

Secondly, strengthen the calf muscles, specifically the soleus and gastroc muscle groups. Distance runners often encounter issues with the soleus muscle. Incorporate exercises that target these muscles into your routine. Bent leg and straight leg exercises are particularly beneficial.

By combining these approaches - maintaining shin mobility and strengthening calf muscles - you can reduce the risk of developing shin splints as you increase your running activity.

What would be your top three tips for beginner runners?

Get Started and Stay Committed: Tips for Beginner Runners

Top three tips for beginning runners. The first I would say is to understand your why. By that I mean what was it that led you to decide to take up distance running or what would you like to get out of it, what are your goals, objectives, what has been the impetus or the guiding force that has driven you to become a distance runner. Second is have fun, enjoy the process. Running can be fun, it can be a social exercise, it can be a solo individual escape for that period of time that you're running without phone, without the distractions of friends, family, work, etc. And then the third would be keep going. Running is hard, it's hard to start, it's hard to start back when you've taken time off, but stay committed, build habits, and it does get better.

Understand your why, have fun, and keep going. Running can be rewarding and enjoyable if you stay committed and build habits.

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For beginner runners, my top three tips would be as follows: Firstly, understanding your why is crucial. Determine what motivated you to start distance running and identify your goals and objectives. Knowing the driving force behind your decision will keep you focused and motivated. Secondly, have fun and enjoy the process. Running can be a pleasurable and social activity or a personal escape from distractions. Embrace it as a time for yourself, free from the demands of technology, work, and other responsibilities. Lastly, keep going. Running can be challenging, especially in the beginning or after taking breaks. However, staying committed, building habits, and persevering will lead to improvement over time. Remember that it does get better with continued effort.

Do you perform plyometric training as part of your running training?

Optimizing Your Running Training with Plyometrics: Expert Advice

Question on the use of plyometrics as part of a overall running training plan. Plyometrics definitely have a place in a training cycle for runners of all sorts. I would say it's probably more important and applicable for someone that is running shorter distances, maybe middle distance, definitely races on the track where there's going to be a high level of energy return to benefit from. The nature of plyometrics being explosive and ballistic movements is something that needs to be approached with caution and care and should not come at the front of a training cycle or without the proper introductory movements before you do the actual plyometric training itself. So that would be something to consult with someone who can build a strength or a resistance program and help integrate that with the running training for the best end results.

Plyometrics can be beneficial for runners, but should not be done at the beginning of a training cycle and should be approached with caution and care.

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When it comes to incorporating plyometric training into a running training plan, it definitely has its place. Plyometrics are particularly beneficial for runners focusing on shorter distances, middle distances, or track races where energy return plays a significant role. However, it's important to approach plyometrics with caution and care due to their explosive and ballistic nature. They should not be performed at the beginning of a training cycle and require proper introductory movements before engaging in full-fledged plyometric training. Consulting with a professional who can create a strength or resistance program and integrate it effectively with the running training is advised for optimal results.

Can you elaborate on your long-term view for the training and development of high school athletes?

High school athletes: From development to college success

Can you elaborate on your long-term view for the training and development of high school athletes? High school is a unique time for most athletes and the coaches that guide them. Given that it is a developmental phase of the sport for the vast majority of athletes that oftentimes are not going to bring experience in track and field and cross country to the high school setting, they may be experimenting for the first time with the demands of the sport. I always look at the high school years as the first four of what is possibly an eight or a nine year trajectory if that athlete is going to continue running and racing training as a collegiate athlete following high school. What that, or where that all leads me is to use the high school years as a developmental phase, leaving the athlete on the doorstep of a college program with some upside, some room to grow, and some stones yet unturned. One phenomenon that I see a lot in high school is the fact that athletes are often able to do things in training that they aren't yet ready to replicate in the competitive sphere. An example would be taking a high school boy that might be able to run eight 400 meter repeats in 70 seconds and then is banging his head against the wall trying to figure out why he can't run 440 for the mile. One of the things that I always do is try to have racing ability and performance drive training, not the reverse.

As a high school coach, I look to use the four years of high school as a developmental phase for athletes and to work on building their skills and performance in the competitive sphere. My approach is to have racing ability and performance drive training rather than the reverse.

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Elaborating on my long-term view for the training and development of high school athletes, I believe that high school is a crucial developmental phase for most athletes. Many high school athletes may be new to the demands of their sport, such as track and field or cross country. Considering this, I see the high school years as the initial four out of a potential eight or nine-year trajectory for athletes who may continue to compete in college. My goal is to use this time to develop and prepare athletes, leaving them with room to grow and explore untapped potential as they transition to collegiate programs.

One common phenomenon I observe in high school is that athletes often demonstrate abilities in training that they are not yet able to replicate in competitive events. For example, a high school boy may be capable of running eight 400-meter repeats in 70 seconds but struggles when attempting to run a 440-meter race at the same pace. To address this, I prioritize having racing ability and performance drive training decisions, rather than the other way around. By focusing on performance outcomes, we can better align training strategies with an athlete's competitive goals.

Ultimately, my aim is to guide high school athletes through a developmental phase that positions them for success at the collegiate level. This involves nurturing their skills, leaving room for growth, and ensuring their training is driven by real-world performance experiences.

Drew Wartenburg answers your Running questions. See all the advice Drew Wartenburg has and get answers to your own Running questions.

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Middle and long distance coach for all events on the track and roads.
25+ years of coaching.
USATF Level 2 certified.
Based in Flagstaff, AZ.
I have had the good fortune of working with HS individual and team champions; conference and national-level athletes in the NCAA; runners on the Olympic and World Championship stages; and an array of recreational athletes spanning the global running community.