How important are hill repeats for increasing run speed?

Question

Joetta Clark · Answer

Hey, James Thank you for asking the question about doing hills for increasing your speed. I believe hills are very important for speed, especially because hills give you power, and power gives you speed. So if you go to a hill, somewhere between 30 and 50 meters and have a more of a steeper hill, that would be really beneficial for your hill workout to increase power, which would give you the speed. You could also do longer hills, but that would be more for endurance. So if you wanted to do a hill workout which increases your power and power gives you the speed, then you do then between 30 to 50 meters. I hope that helps.

Isaac Jean-Paul · Answer

He'll workouts help so much when you're trying to improve your speed. Overall Hill workouts were help with your power but there's two different types of ways to do. He'll work out, you can go up to him or you can do Max velocity downhill, both of which helps with your speed downhill helps with like the last end of your race when you're trying to get the fastest and controlling that that top end speed. And then, of course, going uphill helps you with your power. And think about like the start of your race, will you use the most power to get into your top end? So Hills are great with, increasing your speed, and increasing your power?

Brad Hudson · Answer

So good question on Hill, Sprints. Mm Hill. Sprints are part of my Athletes Training for every single event in every single phase. So I do feel, they're very important. And we start with 8 s Hill, Sprints, okay up to 12 but we start with ramp type Hills, okay. And the greatest huge and these are done it, Max intensity with full recovery. There's Very little lactate produce. So we do these in every single phase of our training, their full recovery, a 90-second to two-minute walk down. Okay? We want to regenerate our ATP so we can be explosive again, and these are done it, Max intensity. Okay. A Sprint is a Sprint, the body doesn't know the difference, it just knows it's printing. So it engages more fibers. It fires the nervous system, okay? It builds specific strength and Does some things even to the heart that makes it more elastic. Okay. So when it's doing aerobic type stuff, so Hill Sprints are very important to our program and you can bring the grade down as the year goes on depending on what you need for. What event, I do think middle-distance, athletes need to do some Sprint's on the on the track 60-meter, Flyers, very similar. They're just going to be faster and velocity and For a lot of athletes just makes their mind. Their body feel better at a lot of different types of velocities so Hill, Sprints are super important. I feel like you can stay healthier with them, rather than starting with Sprint's on the flat. But we use them in every single phase because ground contact and the ability to move well and fire the nervous system. The brain nervous system connection is super important. Okay. It's very different and very hard for a marathoner to maybe understand why it's important. You know, when you're, when you're fibers fatigue, they start to trade off and if you can engage more fibers, when you're doing these up to 100%, you're going to strengthen all them. So that's why it's super important. This is a lactic exercise and wish you. Well,

Mario Fraioli · Answer

I think Hills are super important for running speed, the great Frank Shorter. Once said that Hills and of speed work in Disguise and what he meant by, that is by running uphill. You wouldn't necessarily go as fast as you would, when you're on flat ground some possible because you're working against gravity but what that allows you to do is build strength and develop power, and that is going to translate. In two more output when you are running on flatter Services, thus helping you to run effects today.

Drew Wartenburg · Answer

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.

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"How important are hill repeats for increasing run speed?"