Become A Good Hill Runner - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Become A Good Hill Runner from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Hill running isn’t about constantly training on steep mountains; start with modest gradients (5‑6% incline) and progress to steeper hills.
Strong glutes, hamstrings, and calves are the primary drivers uphill; keep arms straight and drive them forward for efficient propulsion.
Focus on three variables: speed, gradient, and total volume. Keep effort in Zone 1‑2 (≈130‑140 bpm) to avoid early fatigue.
Short, controlled hill intervals (e.g., 1‑minute repeats) build strength without over‑taxing the heart or legs.

Workout Example:

Find a local hill with a 5‑6% grade (or set a treadmill to a similar incline).
Warm‑up 5‑10 min easy jog + dynamic stretches, especially glute activation.
Hill intervals: 12 × 1‑minute uphill at a hard but sustainable effort (keep heart rate ~130‑140 bpm). Walk or jog back down for recovery.
Progression: Add 2‑3 repeats each week, or increase the gradient to 7‑10% once you can comfortably finish the initial set. Eventually work up to 10 × 5‑minute hills or 5 × 10‑minute hills for longer race prep.
Cool‑down 5‑10 min easy run, focusing on good form downhill (straight arms, aligned joints).

Closing Note: Give this hill‑interval session a try and watch how your strength and confidence on the climbs improve. Feel free to adjust the paces and hill lengths in the Pacing app to match your current fitness—your hill‑running game will only get stronger! 🚀