Stuck in a training rut? Hills could transform your running

If you’re looking to improve your running and your current training regime isn’t delivering the results you hoped for, incorporating more hills could help.

Researchers have found that runners who completed two endurance sessions and two hill workouts for 12 weeks improved significantly more than those who only endurance trained.

What’s more, the benefits lasted for four weeks of hill-free training prior to the initial regime.

The study found no difference in injury rates between those who hill trained and those who did not, suggesting that hill training does not increase the chances of injury.

“A general strength-orientated hill training programme is an appropriate and efficient method for improving both strength and speed endurance ability in distance runners,” said the researchers.

“This study showed that in distance runners, those who do not perform strength training, hill training can be considered as a solution.”

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