This informative post from Noelle explores the benefits of running hill sprints for your fitness, and provides different routines based on your individual needs and level.
“Below is a hill sprint workout that should be done utilizing a combination of running and walking. As with all human fitness sessions, I’ve divvied up the workout into three separate tiers depending on your ability. Want to know where you fall? Follow the guidelines listed here.
Why Hill Sprints Rock
Hills (also known as “bridges” in the flatlands) are an incredible avenue for building speed and strength in the human body. Although performed in very short bursts, they can promote significant improvements in metabolic conditioning and muscular strength without the risk of injury that usually accompanies sprinting. Because of the inclined surface, maximum limb speed cannot be attained which self-regulates your body from overworking and getting injured (like pulling a muscle.) Also, the incline of the hill forces you to lean forward and not overextend your stride, promoting proper form and limiting the impact on your joints. (Uhh, double winning!)
Hill sprints are also an incredible way to burn fat because of the intensity it takes to perform the workout. As you read in How to Get Fit and Lose Fat, the greater the intensity, the higher the EPOC that is generated, and the more fat we burn at rest post-workout (we’re talking hundreds of calories here.) Once you begin incorporating hill sprints into your routine, you’ll be surprised at how quickly you see improvement in your fitness and body composition. And don’t be intimidated – if this is your first time, just focus on having fun and feeling like a rockstar as you conquer the hills.”