Build Strength WITHOUT Lifting Weights – StrengthRunning - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of “Build Strength WITHOUT Lifting Weights” from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the hill‑strength workouts today. Be sure to check out the full video for all the details.

Key Points

Hills are strength training in disguise – running uphill provides the resistance (gravity) needed to build leg strength specific to running.
Hill‑sprint drills (6‑10 seconds max‑effort up a steep hill) recruit the most muscle fibers, similar to a max‑effort squat.
Roller‑coaster runs on varied terrain improve running efficiency and can be done at an easy effort, especially the day after a hard workout.
Classic hill intervals (45 s‑3 min at 5k‑10k race pace) develop power and teach you to lift your own body weight against gravity.
Recovery matters – full 90‑120 seconds of walking or standing between hill‑sprints; keep effort easy on roller‑coaster runs.

Workout Example

Hill‑Sprint Drill

Find a steep hill (as steep as you can safely run up).
Warm‑up 10‑15 min easy run.
Perform 2‑5 repetitions of a 6‑10 second all‑out uphill sprint.
- First rep at ~98 % effort to ease in, then go full‑out on the rest.
Rest 90‑120 seconds (walking or standing) between each sprint.
Cool‑down 5‑10 min easy jog.

Roller‑Coaster Run (easy effort)

Choose a hilly route with mixed gradients (short steep, long undulating, gentle climbs).
Run at your normal easy‑pace for 30‑45 minutes the day after a hard workout.
No specific intervals – just enjoy the hills, focusing on smooth, efficient running.

Classic Hill Repeats (power‑based)

5 × 90 seconds uphill on a moderately steep hill.
Run each interval at 5k‑8k race pace (adjust based on hill grade).
Recover with easy jog or walk for 2‑3 minutes between reps.

Closing Note

Give these hill‑strength workouts a try and tweak the paces or reps to fit your own training plan in the Pacing app. Stronger legs mean faster, more resilient runs—so lace up, hit those hills, and enjoy the strength gains! 🚀