Where You Become a Better Runner - The Run Experience

Where You Become a Better Runner - The Run Experience

Intro: This is a quick summary of Where You Become a Better Runner from The Run Experience. 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 builds strength with low impact and improves stride power for any distance.
  • Keep your foot‑turnover (cadence) similar to flat‑ground running; faster cadence for speed‑focused events.
  • Upper‑body form matters: head up, chest open, elbows driven back to create momentum.
  • Use a gentle 5‑10 % grade hill; effort should be measured by perceived exertion (RPE 6‑8 on a 1‑10 scale).
  • Downhill practice is essential—stay light on your feet, look ahead, or walk/jog down for recovery.

Workout Example:

  1. Find a grassy or trail hill around 5‑10 % incline (≈10‑30 m long).
  2. Warm‑up 5‑10 min easy on flat ground.
  3. Run 6‑8 hill repeats:
    • Duration: 10 seconds → 1 minute (choose based on your race distance).
    • Effort: Medium‑hard (RPE 6‑8).
    • Cadence: Aim to match your flat‑ground turnover; speed up a bit if training for a shorter race.
    • Form: Head up, chest open, elbows back, drive with arms.
  4. At the top, either:
    • Take a brief jog or walk down for recovery, then immediately start the next repeat (top‑rest method).
    • Or walk down fully to reset before the next hill.
  5. Cool‑down 5‑10 min easy.

Closing Note: Give these hill repeats a go this week and tweak the length or effort to fit your own paces in the Pacing app. You’ll feel stronger, faster, and more injury‑resilient. Have fun and keep climbing—your best running self is just ahead of the next hill!

References

Workout - Hill Power Repeats

  • 10min @ 8'00''/km
  • 6 lots of:
    • 30s @ 4'30''/km
    • 1min rest
  • 10min @ 9'30''/km
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