As
readers of this website will know I am a huge fan of hill sprints. For
body composition improvements and high intensity cardio-vascular
conditioning few things can compete with this form of training. Check
out this old article from the archives for a full rundown....
Another question that gets asked a lot is 'do hill sprints make you faster?' In my opinion, the answer is yes and no. Hill
Sprints can certainly form part of an effective program designed to
improve your overall running speed, however they do need to be carefully
implemented.
Here is my shortlist of criteria for incorporating hill sprints into a speed development program;
Focus on running steeper hills
Sprinting up steeper hills will demand greater force production from your sprinting muscles, this will transfer to improved running strength/power which in turn can be transferred to a greater top speed once on the flat.
Focus on shorter distances
Focusing on shorter distances allows you to maintain a fast pace for the duration of each sprint. This is important as in order to sprint fast you need to train fast. Anyone who has ever attempted a long hill sprint will know that by the end of the sprint, lactic acid and the gradient of the slope conspire to reduce your sprinting pace to little more than a gentle jog. Even though your mind is willing you to run as fast as possible, you physiologically cannot.
Running at an enforced slower pace for extended periods of time does not teach the nervous system or muscles to be fast, in fact it can do the exact opposite. This is why you should use long hill sprints sparingly in a speed program (if at all) and focus instead on short, sharp hill sprints where you are able to maintain a quick pace throughout the run.
Allow plenty of rest between sprints
This is tied into the previous point. You want to make sure you are running at maximum speed/power output on each run. Increasing your rest periods to a point where you start each run reasonably fresh will allow you to do this.
Don't overuse hill sprints
Even when following the criteria above you should not make hill sprints the only training you do for maximum speed development. You will still need to put in time on the track and some time developing maximal strength/power. Hill Sprints can serve as a great supplement to your routine, just don't make them the centerpiece.
Conclusion
There you have it, some simple factors to bear in mind if you want to incorporate hill sprints into a speed program.
For the rest of you more interested in the fat loss and conditioning benefits derived from hill sprints then don’t concern yourself too much with this information. For you, longer hill sprints/short recoveries will work wonders!
Here is my shortlist of criteria for incorporating hill sprints into a speed development program;
Focus on running steeper hills
Sprinting up steeper hills will demand greater force production from your sprinting muscles, this will transfer to improved running strength/power which in turn can be transferred to a greater top speed once on the flat.
Focus on shorter distances
Focusing on shorter distances allows you to maintain a fast pace for the duration of each sprint. This is important as in order to sprint fast you need to train fast. Anyone who has ever attempted a long hill sprint will know that by the end of the sprint, lactic acid and the gradient of the slope conspire to reduce your sprinting pace to little more than a gentle jog. Even though your mind is willing you to run as fast as possible, you physiologically cannot.
Running at an enforced slower pace for extended periods of time does not teach the nervous system or muscles to be fast, in fact it can do the exact opposite. This is why you should use long hill sprints sparingly in a speed program (if at all) and focus instead on short, sharp hill sprints where you are able to maintain a quick pace throughout the run.
Allow plenty of rest between sprints
This is tied into the previous point. You want to make sure you are running at maximum speed/power output on each run. Increasing your rest periods to a point where you start each run reasonably fresh will allow you to do this.
Don't overuse hill sprints
Even when following the criteria above you should not make hill sprints the only training you do for maximum speed development. You will still need to put in time on the track and some time developing maximal strength/power. Hill Sprints can serve as a great supplement to your routine, just don't make them the centerpiece.
Conclusion
There you have it, some simple factors to bear in mind if you want to incorporate hill sprints into a speed program.
For the rest of you more interested in the fat loss and conditioning benefits derived from hill sprints then don’t concern yourself too much with this information. For you, longer hill sprints/short recoveries will work wonders!
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