Foundational Hill Power

Aug 13, 2025

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Intro: Lee Grantham’s “Become A Good Hill Runner” is worth a full watch. Here are the essential takeaways so you can run a session today.

Key points:

Don’t start on the steepest terrain. Begin at 5-6% and build toward steeper grades.
Glutes, hamstrings, and calves do the heavy lifting on climbs. Drive your arms forward with elbows at around 90 degrees.
Three things matter: speed, gradient, total volume. Stay in Zone 1-2 (around 130-140 bpm) to save energy and prevent fatigue.
Short, crisp hill repeats (like 1-minute efforts) build strength without overtaxing the cardiovascular system or muscles.

Workout:

Pick a hill at around 5-6% grade, or set the treadmill to that incline.
Warm up: 5-10 minutes easy running plus dynamic stretches, with extra glute activation.
Hill repeats: 12 x 1-minute climbs at a challenging but controlled pace (HR 130-140 bpm). Walk or jog back down.
Progress gradually: add 2-3 reps each week, or bump grade to 7-10% once the original set is manageable. Later you can build toward 10 x 5-minute efforts or 5 x 10-minute blocks for longer races.
Finish with 5-10 minutes of easy downhill running, with relaxed arms and stable joints.

Closing note: try this hill session and dial in pace and hill length in the Pacing app to your fitness.

References