Can Running Up Hills Increase Foot Speed?

If you've never done any hill running, the idea may seem intimidating and not worth the extra effort. Actually, running up a hill is a challenge, but it's hardly unrewarding. Hill running builds leg strength, which is why a variety of runners, from sprinters to marathoners, perform hill workouts. If you’re in the market for more speed, start looking for a nearby hill.

  1. Hill-Running Benefits

    • Hill running puts your callves through a greater range of motion than running on a flat surface and engages up to three times as many muscle fibers, according to British running coach Brian Mackenzie. The high knee lift that’s required to run at an upward angle, plus the fact that you’re pushing your body weight against gravity, also helps strengthen your quadriceps. Building these muscles helps you develop longer and quicker running strides, which will increase your speed. You’ll also strengthen your tendons and ligaments, which helps reduce your injury risk. You can strengthen your muscles, tendons and ligaments in a gym, but hill running provides similar strength benefits while you also train your running form.

    Running Style

    • When you’re running up hills, take shorter strides and lift your knees a bit higher than you do on flat terrain. Land on the middle of your foot to achieve maximum ankle flexion. Flex your ankle in the opposite direction and push hard through the front of your foot to lift your foot off the hill. Keep your head up and pump your arms comfortably at all times.

    Short Hills

    • Shorter hills are particularly beneficial for sprinters, who don’t require the endurance for long distances. To build speed, look for a hill that’s sloped at between 5 and 15 degrees, and one you can run up in 30 seconds or less. Proper running form is more important than how fast you can scale the hill, so keep your head and knees up and keep your body vertical relative to the flat ground below the hill, not to the hill’s slope. Run up the hill for about 15 seconds, then walk down to recover, completing one repetition. Perform eight to 10 reps to improve your speed.

    Considerations

    • Warm up before you run up any hills with five to 10 minutes of light cardio activity -- moderate jogging on level ground, for example -- then follow with dynamic stretches, such as running with high knees and walking lunges. Mackenzie recommends two hill sessions per week for six to eight weeks to improve your speed and overall fitness.