While You Wait for You Next Running Event Improve Your Running Form And Pace With These Workouts

hill sprints

Hello Runners,

I hope you are staying healthy, well, and positive!

This past week I went to the track for one of my workouts. This is a bit of a big deal for me because frankly, I’m not a fan of running on the track. However, I wanted to work on my running form and pace, so I performed twelve 200-meter bouts at slightly faster than 5k pace with a 200 meter slow jog recovery in between. It was a fairly tough workout, but a good one to work on improving my running form to optimize my performance for my next marathon.

One of the important ways to get better as a runner is by running faster. When we runner faster our bodies have to function more efficiently. Thus, we train our nervous system to better recruit our muscles so that we can run more efficiently and faster. As I mentioned in a previous post, one of the silver linings of having events postponed or canceled is the opportunity to work on aspects of our running that could benefit from improvement. One area that many runners can benefit from, including myself, is running form. Therefore, I am making a focused effort to include workouts that will improve my running form and pace. In this post, I will discuss three different types of workouts you can perform to help you improve your running form, so that you can optimize your running performance. These workouts include strides, hill sprints, and 100-200 meter bouts. Let’s take a look at each of these.


Strides are short bouts performed in a primarily flat area lasting from 10-30 seconds, in which a runner gradually accelerates their pace over the duration of the stride. The speed that you perform strides depends on the event you are training for. In the case of marathon training, I would recommend performing strides at 5k pace or slightly faster.

To incorporate strides in a run, I would recommend running at an easy pace for 20-30 minutes. Then slowly accelerate your pace for 10-30 seconds, so that you are running at approximately your most recent 5k pace or slightly faster. During this time, focus on staying relaxed and maintaining proper form. See my previous post for cues for proper running form.

At the end of this increased bout, slowly decelerate to a slow jog for 60-90 seconds and repeat. Initially, perform 4-6 bouts of 10-20 seconds. Over time increase the duration of these bouts up to 30 seconds. Also, decrease your recovery time to 60 seconds.

Finish your run at an easy pace for at least 10 minutes.

Hill Sprints

In addition, to improving running form all three of these workouts also facilitate the use of muscles fibers typically not recruited when we run. These fibers are our fast twitch muscle fibers which will generate significant force, for speed and power, but are not be able to sustain contraction over a long period of time. This differs from our slow twitch muscle fibers mostly used when we run. It may not seem necessary to train fast twitch muscle fibers if we don’t use them much when running. However, these fibers can come in handy for speed, especially as we sprint to the finish line, and these fibers can be used during marathons and other long-distance events, as our slow twitch fibers fatigue and need to recover, allowing us to sustain our pace for a longer period of time.

Hill sprints are the best way to train the most difficult to recruit fast twitch muscle fibers, so that we have access to them during our long-distance event. Performing hill sprints has other benefits including strengthening the muscles around the ankles, which can result in decreased risk of plantar fasciitis, IT band syndrome, and knee pain. Hill sprints are also great for overall leg strengthening.

I have a favorite hill nearby that I perform hill sprints on, which has an incline of about 8%. This hill has a dirt path as well, which makes this workout easier on my body. For performing hill sprints, I recommend finding a hill that has an incline of ~6-8% and the surface is grass or dirt. This will significantly reduce the impact on your joints.

Hill sprints should last 8-10 seconds and truly be sprints, in which you are running as fast as you can. Use short strides and a slight lean into the hill. Use arm swing to help power you up the hill. After the hill sprint recover by walking back down the hill. Continue to walk for 2-3 minutes to fully recover before performing the next hill sprint. Start with 1-2 hill sprints performed after running at an easy pace for at least 20-30 minutes. Gradually increase (adding no more than 1-2 hill sprints) the number of hill sprints each week. Increase until you can perform 8-10 hill sprints.

Bouts of Increased Pace for 100-200 meters

After performing strides and hill sprints for at least 4-6 weeks, I recommend replacing one of these workouts with one in which you perform 100-200 meter bouts at approximately 5k pace or slightly faster on a track or other flat area. While performing these bouts remember to focus on proper running form. This is a great opportunity to focus on maintaining proper running posture, incorporating the glutes, and breathing rhythmically. After performing one of these bouts recover with a slow jog of 100-200 meters and repeat. Initially, perform 4-6 of these bouts and then gradually (add up to 2 per week) increase to 10-12.

Be sure to perform a dynamic warmup and easy run for at least 10 minutes before performing the 100-200 meter bouts.

After performing the 100-200 meter bouts, cooldown with an easy jog for at least 10-15 minutes, and then perform cooldown exercises, such as stretching and/or foam/lacrosse ball rolling.

Final Thoughts

For now, I would recommend incorporating 1-2 of these workouts per week. I would start with strides and hill sprints and then you may want to transition to 100-200 meter bouts on a track or other flat area. Leave at least 2-3 days in between each of these of workouts for recovery.

Please let me know if you have any questions, or if I can be of use in any way.

Be safe and enjoy your runs!

Your friend and coach,



Marathon Training 2019 Day 30: Hill Sprints: Great for Running Performance and Minimizing Injury-Risk

“When your desires are strong enough you will appear to possess superhuman powers to achieve.” – Napoleon Hill

This morning I incorporated two 8-second (2 x 8-second) hill sprints for the first time in my training for this year. I performed these towards the end of my run. In between hill sprints I walked back down the hill for my recovery. The hill had an incline of ~8% and I could definitely feel it in my legs! See the Recommendation and Tip of the Day sections for more information. I did an easy jog afterwards for about 5 minutes. The I performed the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~45 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with static stretching for the hamstrings and calves, and lacrosse ball rolling on the plantar fascia.

Recommendations: For intermediate and advanced runners, you might want to begin incorporating hill sprints in your training after 2-4 weeks of easy-paced running, depending on the amount of time you have taken off from running. For beginners and those who have taken a significant amount of time off from running (three months or more) you might want to wait until at least 8 weeks of easy-paced running before including hill sprints. I would perform only 1-2 x 8-second hill sprints for your first session with a walking recovery.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes hill sprints for some of the runs.

Tip of the Day: Hill sprints strengthen all of the running muscles, especially quadriceps, glutes, claves, making a runner much less prone to injury. Hill sprints are also beneficial in that they increase the power and efficiency of the stride, enabling a runner to cover more ground with each stride with less energy during races. Therefore, I recommend incorporating hill sprints into your training program. However, it is important to incorporate hill sprints in an appropriate and progressive way which allows for proper recovery. This includes allowing at least three days of recovery between hill sprint sessions.

For intermediate and advanced runners, I recommend performing hill sprints on a hill or treadmill with a 6-8% incline. For beginner runners, I recommend performing hill sprints on a hill or treadmill with a 4-6% incline. Do not jog back down the hill for recovery, walk instead. This will minimize the stress on your joints. Fully recover between hill sprints before performing the next one.

If you experience pain, especially in any joints while performing hill sprints, stop immediately and seek help from a qualified healthcare professional. Hill sprints should not cause pain.

Please let me know if you have any questions, or if I can be of help in any way.

Have fun with hill sprints!

Your friend and coach,



  • Run Faster From 5k to Marathon. Brad Hudson and Matt Fitzgerald. Broadway Books: New York, 2008.

How To Use Hills To Improve Your Running Economy and Running Performance

In my last post I discussed running economy as an important factor affecting running speed and performance.  I also discussed one way to improve your running economy is by incorporating strides into your training program.  There are other ways to improve your running economy as well.

Hill Sprints and Repeats Help Improve Running Economy
With many of the runners that I coach, I incorporate hill sprints and hill repeats early in their training program.  I recommend that hill sprints be performed on a hill or treadmill with ~6-8% incline.  I recommend performing hill sprints one day a week for at least 3-6 weeks before moving into hill repeats.  Hill sprints should last about 8-10 seconds and I recommend at least a 2-3 minute recovery period in between hill sprints.  The recovery may consist of walking down the hill you just sprinted up.  You should increase your speed during the hill sprint until you reach ~85-95% of your maximum effort.  You can start by performing 2-3 hill sprints, keeping in mind that these efforts put a tremendous amount of stress on the muscles and tendons.  Then gradually increase the number of hill sprints to 6-10, adding 1-2 hill sprints each week.  Hill sprints can be used early in a training program and continued throughout depending on your running history and goals.

Hill repeats can last anywhere from 30 to 90 seconds, depending on your fitness level, running history, goals, and where you are in your training program.  I recommend that you perform hill repeats at ~70-80% of your maximum effort on a 4-6% incline.  Also, I recommend a slow jog or walk recovery of 2-5 minutes between hill repeats.  You can start by performing 4-6 hill repeats lasting between 30-45 seconds and then gradually increase the time for your repeats.  I recommend performing hill repeats once per week and spending at least 3-4 weeks on hill repeats depending on your goals.

While performing hill sprints and hill repeats, I recommend leaning slightly forward from the ankles.  Make sure you are not leaning from the waist.  Also, use arm swing to shorten your stride and increase your cadence.

How Do Hill Sprints and Hill Repeats Improve Running Economy?
Hill sprints and hill repeats can enhance your running performance by increasing your stride power and strength.  This results from adaptations in the muscle and nervous system.  Basically, performing hill sprints and repeats increase the amount of muscle you use (number and types of muscle fibers) and how quickly you use muscle fibers (rate at which you recruit motor units, which consist of nerves and all the muscle fibers they signal).  Also, performing hill sprints and hill repeats will stimulate the muscle to contract with greater force and help resist fatigue when you are running at maximal or near-maximal effort.  This can beneficial at the end of an event, as you sprint to the finish, or during the event, to help you power up hills.

Hill sprints can also improve “stride stiffness” increasing stability of the knee, hip, and pelvis.  As a result, this minimizes the amount of impact energy lost through unwanted lateral movement at these joints, while the foot is in contact with the ground.  Thus, more energy is transferred to your body from when your foot contacts the ground, which can be used to propel you forward, which improves your running economy.  So, you get benefits not only when running hills or at the end of an event, but throughout the entire event, which can translate into having a faster finish time!

Hill repeats help build leg strength necessary for improving your running speed, and hill repeat workouts are a great way to transition into speedwork on a track, or other flat surfaces.

Other Ways To Improve Your Running Economy
Due to the stress that hill sprints and hill repeats can put on the body, I generally recommend that they be performed once per week.  Another way to improve your running economy is by using strength training and/or plyometric exercises.  This would include performing strengthening exercises for the muscles that produce force to impact the ground, which would include the glutes and quadriceps.  Strengthening the muscles that provide stability when you have one foot on the ground, such as the glutes, lower back stabilizers, and other muscles that stabilize the hips, pelvis, knee, and foot will also improve your running economy and help you minimize the risk of injury.  There is also benefit in using strengthening exercises to improve running economy because these exercises can be performed multiple times during the week.  Strengthening exercises have other benefits as well, but I’ll save that for another post…

If you have any questions or comments please leave them in the comments box.

Just a reminder, if you are planning to run a fall marathon you will want to start your training soon, if you have not already begun.  I recommend dedicating 5-6 months of training to prepare for a marathon, depending on your running history, current fitness level and goals.  If you are running a half marathon, I recommend dedicating at least 4 months to train.  If you need guidance and support in preparation for your event, please contact me to learn more about how I can help you achieve your goals.

Until next time, I wish you the best with your training.


Brad Hudson and Matt Fitzgerald Run Faster From the 5k To The Marathon

Road Runners Club of America Coaching Certification Course