A specific strength workout that uses the slope to improve drive and running economy, without the traumatic impact of speed on flat ground.
- The Goal: Not to “blow up,” but to run well under effort.
- The Protocol: 10 repetitions of 45 seconds.
- The Recovery: Return to start by walking/slow jog (full).
- The Technique: Torso tall, eyes forward, quick and short steps.
- The Frequency: Once every 7-10 days.
There is a common misunderstanding in running: thinking that to get stronger you necessarily need to go to the gym and lift iron. It’s not like that (or rather, not only).
There is an open-air gym that trains heart, muscles, and technique simultaneously: the hill.
The 10×45” protocol isn’t a magic number chosen at random. It is the perfect dosage to work on specific strength without accumulating the lactic acid that would lock up your legs for days.
It is not a sprint to the death. It is “controlled power” work. If done well, this workout teaches you to push the ground away from you, improves your cadence, and reduces the risk of injury compared to flat intervals.
Why the Hill Improves Strength and Technique Without “Pulling”
When you run uphill, gravity forces you to do the right thing:
- You lift your knees: It’s impossible to drag your feet.
- You land under your center of gravity: Overstriding (landing with heel too far forward) is biomechanically impossible uphill.
- You activate the posterior chain: Glutes and calves work double.
A systematic review published in 2024 confirmed that strength training (which hill running simulates perfectly) significantly improves running economy at various speeds.
Furthermore, the impact on the ground is reduced because the ground “comes to meet you,” making this work safer for joints compared to speed on the flat, as highlighted by studies on incline running biomechanics.
How to Choose the Right Hill (Grade, Surface, Safety)
You don’t need a mountain, just follow some simple indications.
- Grade: Look for a hill between 6% and 8%. It must be “runnable.” If it’s a 15% wall that forces you to arch your back and “climb,” it’s useless for this work.
- Length: You need a stretch where you can run for at least 50-60 seconds continuously.
- Surface: Asphalt or compact dirt. Avoid overly uneven terrain where you might risk twisting an ankle on the way down.
Warm-up: What to Do Before Starting the Reps
Never, and I mean never, attack the hill cold. Your Achilles tendons would present you with the bill.
- 15-20 minutes of slow running on flat ground (or approach to the hill).
- Dynamic mobility: Leg swings, hip rotations.
- 3-4 strides on the flat: Progressive accelerations of 80 meters to wake up the nervous system.
The 10×45” Work: Pace, Recovery, and Sensations (Without Sprinting)
Here is the heart of the session.
- Work: Run uphill for 45 seconds.
- Intensity: It is not a 100% sprint. It is a controlled 90%. You must feel that you are pushing hard, but the technique must remain clean until the very last second. If in the last 10 seconds you “fade” or lose form, you started too fast.
- Technique:
- Head: Up, look at the horizon (not your feet).
- Arms: Drive back with force, dictating the rhythm.
- Feet: Reactive landing, try to make “little noise.”
- Recovery: Return to the starting point by jogging very slowly or walking. Recovery must be complete (usually 75-90 seconds). Don’t restart out of breath: the goal is the quality of every single repetition, not the average heart rate.
Two Variations: 8×45” (Restart) and 12×45” (Solid Base)
We aren’t all at the same point in preparation. Adapt the volume:
- The Restart (8×45”): If it’s the first time you’ve done hills in months, or if you are coming back from a small stop (as described in our plan to avoid injuries in January), stop at 8 repetitions. Better to finish wanting to do another one than to finish destroyed.
- The Solid Base (12×45”): If you are an experienced runner preparing for a half marathon or marathon, you can extend up to 12 repetitions. Beyond 12, technique often degrades too much: better to slightly increase the grade or speed, not the number.
If You Feel Your Achilles Tendon or Calves Pulling: The “Gentler” Alternative
Hills place great tension on the Achilles tendon and calves. If you suffer from Achilles tendinopathy or have tight calves:
- Outdoor Option: Instead of running, do Power Hiking (fast forced walking) on a very steep slope. Push with your hands on your thighs.
- Treadmill Option: Set the incline to 12-15% and walk fast (5-6 km/h).
You will get a great muscular and cardiovascular stimulus with close to zero traumatic impact.
Where to Put It in the Week (and How Often to Repeat It)
Hill repeats are a quality workout with high muscular impact.
- When: Ideally on Tuesday or Wednesday, far from the weekend Long Run.
- Frequency: It isn’t necessary to do them every week. A frequency of once every 7-10 days is optimal. You can alternate them every other week with Tempo Runs.
- The Day After: Strictly regenerative slow running or rest. Your glutes will ask for it.