Hill sprint workouts are the best form of workout for explosive physical activity, and strengthening your core running joints. Like most cardio workouts, hill sprints need the runner to be great condition, so don’t include this in your workout right away, if you have just started running. But once you have perfected your running form and technique, hill sprints are the gateway to getting better at competitive running.

Step 1 – Find A Hill
The first thing that you need for hill sprints is obviously a hill or sloped road. The ideal track should be at least 50 yards long. Venture a bit away from your usual running spot, if you need to.

Step 2 – Get Warmed up
Before you start running, begin with the essential warm up exercises to loosen your muscles. Some pre-run stretches are the order of the day, but make sure you work on those crucial ankle, shins and knee muscles as they will be called into action today.

Warm up before you set off on the sprints
Warm up before you set off on the sprints

Step 3 – Get Running
Before getting into your routine speed, start slowly and get accustomed to the exertion. Keep your eyes locked ahead, and don’t look at the surface when running. This can have a negative effect on your strides.

Step 4 – Pick up Pace
When you have become accustomed to the surface and the slope of the track, get into sprinting mode. Increase the tempo on your downhill and uphill runs gradually and mix it up with your regular pace. It’s similar to fartlek, but with the added complexity of a hill. You can time yourself to restrict the sprints to 8-second durations in the beginning, and then move on to 10-seconds and more of sprinting per session. As a rule of thumb, avoid doing more than 10 sprints per session, especially if you are just starting out. There’s no shame in taking on a reduced workload to improve in the long run.

Finish with stretches every time you run
Finish with stretches every time you run

Step 5 – Cool down
End this session by finally walking briskly on a flat surface till you catch your breath. It’s time for those essential stretches for your quads, ankles, hamstring and foot. In addition, rotate your knees and ankles to make sure mobility is not hampered. After 10-15 minutes of stretching, you should feel relaxed and content. Till your next hill sprints session…

Main image: nadiafelsch.com

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