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Form Friday: Tips on Building Strength with Hill Running

by Lindsay Cotter · 10/04/2013

Yesterday I spoke about believing in YOURSELF to dream big. Today WE are talking about what we’re WORKING ON in order to DREAM BIG. Enduring and building strength. Yep, the kiwi is working on both. Overcoming a knee injury takes TRUE physical strength, and making a come back takes even more MENTAL strength. I am witness to both!

I recruited the Kiwi to share what it is he’s doing to keep building that PHYSICAL strength as a professional triathlete. —>Hills, Hills, and more Hills!

DSC02740

o-matic

Running Tips by Kiwi Cotter (aka the husband)

I love running with a passion, it is my favorite of the three disciplines even though the past year has no suggested that all. The key in sport is knowing what works for you as an athlete and what does not. For me what works is strength endurance. I love running hills and it is a huge help in developing the strength needed to stay strong over the course of the event you are participating in. Here is one of my favorite early season workouts I do after having a good 6-8 weeks of aerobic work in my legs.

crowie and JP run

WARM UP:

15+ drills and strides

MAIN SET:

6-10×300 meters

I find a 200-400 meter hill with 3-5% gradient. At the top I look for a nice 100 meter section to open upon. Run at 75-85% to the top. Once at the top I like to make sure I keep my turn over nice and high over the flat section. I like to do this so come race day my turnover doesn’t slow down much at all. If if it isn’t slowing then more than likely you will be up to speed faster than the next guy.

COOL DOWN:

10 minutes

Want to save this workout–> Click on picture to pin it.

hills

When performing hill efforts always keep your gaze 50 meters up the road.
Focus on staying nice and tall and not hinging at the waist..
Keep your turnover as constant as you can.

Again this is a set that works for me. Make sure you go in warmed up and have some miles under your legs before going into this session.

JC —  www.kiwicotter.com

zico run

So, who’s joining me on my next hill workout? Anyone?

How often do you run hills?

Cheers,

LC

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Tags: endurance, running, workout

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Kim K. says

    10/08/2013 at 10:28 AM

    How often do I run hills – um like 2x a week when the Kiwi assigns them to me! Yesterday we had 7 x 0.5 mile repeats on the tready at 4.5% incline. OOF!!!!!

    Reply
    • LCCotter says

      10/08/2013 at 10:52 AM

      he’s been on quite the hill kick lately, 4.5%? oof indeed!

      Reply
  2. Heather @ Better With Veggies says

    10/07/2013 at 1:22 PM

    Hills suck – but they are so good for you! There’s a LONG hill by my house that has the best views, so that’s my go-to spot for hill workouts. Not that I’ve done those recently. 🙂

    Reply
  3. Sandra Laflamme says

    10/06/2013 at 9:58 PM

    Thanks for telling us all about these hill workouts! I admit I love running hill workouts and love the benefit of them being speedwork in disguise. Your photos are beautiful! I like the idea of enduring and building strength!

    Reply
  4. Abby @ Change of Pace says

    10/06/2013 at 5:46 PM

    Thanks for sharing, Lindsay and James! I actually like running hills but rarely do it (maybe that’s why I like it?!).
    I want to start trail running more so hill training would be a huge help!

    Reply
  5. greengirlrunning says

    10/05/2013 at 10:13 PM

    That sounds tough but awesome…in a painful sorta way 😉 I could definitely use some hill training for my Dec marathon.

    Reply
  6. Molly @ There Goes Molly Rose says

    10/05/2013 at 8:00 AM

    No hills in Florida! Incline treadmill is about as close as I get 🙂

    Reply
  7. Jessie says

    10/05/2013 at 6:46 AM

    Not a fan of hills.. never have been (esp when training for marathons), and I don’t think I ever will be. Oh well 🙂 Ha!

    Reply
    • LCCotter says

      10/05/2013 at 4:21 PM

      haha, i bet you are still speedy up them anyway!

      Reply
  8. Jan says

    10/05/2013 at 5:40 AM

    I know I need this workout, as I feel myself slowing down on hills more than I should be. Thanks for sharing!! I am not going to lie and say it sounds fun, but it sounds good!!

    Reply
    • LCCotter says

      10/05/2013 at 6:01 AM

      i did it yesterday. it was good but hard. yes!

      Reply
  9. Melissa C says

    10/04/2013 at 8:12 PM

    Thank you to your husband for this post! I love and hate hills, both at the same time 🙂 I will definitely be using this workout once my knee is healed and back to 100%. If we lived closer to each other I would definitely run some hills with you!

    Reply
    • LCCotter says

      10/04/2013 at 8:26 PM

      i wish we lived closer too! keep me posted on when you try this. hope the knee heals well

      Reply
  10. Bre says

    10/04/2013 at 7:20 PM

    Hill reps are the best!! I LOVE them (and hate them all at the same time) 😉 I have a standing date with my hill on Friday night every week.

    Reply
  11. Maggie J says

    10/04/2013 at 6:32 PM

    I need to run hills more often… thanks for the inspiration!

    Reply
    • LCCotter says

      10/05/2013 at 5:57 AM

      let me know if you tackle any soon maggie!

      Reply
  12. Jody - Fit at 55 says

    10/04/2013 at 6:10 PM

    I am not a “runner” but I do some hill work in the gym – not a ton bit some. I stopped racing when my knees hurt from the hills in the races so I do a bit of hill jogging & some hill walking in the gym on the treadmill. Not many hills around me where I run outside on the weekend.

    Reply
  13. Danielle @ I Eat Therefore I Run says

    10/04/2013 at 4:07 PM

    I run hills every time I run! I love hill runs and doing hill reps. I live at the top of a hill, and the area in which we live is incredibly hilly, so there’s no such thing as a flat route. I can’t believe some runners actively avoid hills, they’re so beneficial to any training programme, and make you a stronger runner. I even use that as my mantra as I’m running up a particularly long and/or steep hill ‘Hills make you a better runner!’

    Reply
    • LCCotter says

      10/05/2013 at 5:57 AM

      i agree. we can’t avoid hills. it’s liking avoiding rest, both make us stronger!

      Reply
  14. Natalie says

    10/04/2013 at 3:47 PM

    I run hills all the time. My whole neighborhood is hills. It’s definitely a love/hate relationship. They have made me a stronger runner for sure.

    Reply
    • LCCotter says

      10/05/2013 at 5:56 AM

      and you look strong too! gonna rock it at your marathon!!!

      Reply
  15. Kierston @candyfit says

    10/04/2013 at 3:45 PM

    Hills…they never get easier, although we do get stronger when we work our way up 🙂

    Reply
  16. Marcia says

    10/04/2013 at 3:37 PM

    Oh hills. This flatlander is so challenged by them. She will get training on them (it) again soon to train for the FLying Pig next spring.

    Reply
    • LCCotter says

      10/05/2013 at 5:53 AM

      flying pig? now that sounds awesome!

      Reply
  17. Alysia @ Slim Sanity says

    10/04/2013 at 2:26 PM

    Ooooh man… how often do I run hills?

    Never, haha. I haven’t really been running much lately, and all my running paths where I’m at now are super flat. My old place was pretty hilly though, which was good for me training for the half, which had a few killer ones to start.

    Reply
  18. Brooke says

    10/04/2013 at 1:37 PM

    Um, you’ve seen The Woodlands. We don’t have too many hills here in the Gulf Coast region. (But, boy, do you feel those long, gradual inclines on long runs!) My only hill running right now is done on the dreadmill…soooo, not a lot!

    Reply
    • LCCotter says

      10/04/2013 at 1:46 PM

      another reason to come visit more

      Reply
  19. Beth @ Miles and Trials says

    10/04/2013 at 12:36 PM

    I needed this post! I am working on changing my internal dialogue from “I hate hills” to “I love hills”. I forced myself to tackle some big hills today and I actually enjoyed it. Shocking!

    Reply
    • LCCotter says

      10/04/2013 at 1:46 PM

      let me know how it goes!

      Reply
  20. Dana says

    10/04/2013 at 12:15 PM

    Thanks so much to your hubby for posting this! I have been needing some good hill workouts to help get me push my physical abilities for my Big Sur half marathon in November!! I seriously love your blog. It inspires me in so many different ways and I LOVE your recipes 🙂

    Reply
    • LCCotter says

      10/04/2013 at 1:51 PM

      thank you dana. You are gonna rock that marathon! keep me posted. xxoo

      Reply
      • Dana says

        10/04/2013 at 2:37 PM

        Thank you! I definitely will =)

        Reply
  21. Laura @ Sprint 2 the Table says

    10/04/2013 at 12:15 PM

    This is basically what I do up Stone Mountain! My trainer told me to do it for my bum. It works! 🙂

    A friend gave me a great tip once too: march the hills. Rather than head down/lean forward, stand up (like you say here) and sort of high knee it. Makes it sooooo much easier.

    Reply
    • LCCotter says

      10/04/2013 at 1:52 PM

      ohh i like those tips. i want to come run stone mountain

      Reply
      • Laura @ Sprint 2 the Table says

        10/04/2013 at 2:13 PM

        I’m waiiiiiting… come on!

        Reply
  22. Debbie @ Live from La Quinta says

    10/04/2013 at 12:06 PM

    Love hill workouts..for my cross country team (yes, I know they’re good for me too). I love the tip about keeping the turnover going on the flats, I will be sure to use that for the team.

    We have a workout that we call the Valley of the Champions. Two hills, one slightly steeper than the other, with about a 100 meter flat trail between. We have the team first run up one hill, run down, across the flat, then up the other hill. Repeat 4 or 5 times. Challenging, but oh so effective.

    Reply
    • LCCotter says

      10/04/2013 at 12:10 PM

      that sounds like an awesome workout! I’ll join you some day, yes?

      Reply
      • Debbie @ Live from La Quinta says

        10/04/2013 at 12:18 PM

        Any time! Open invitation (though I guess that would mean I have to do it too? 🙂 ).

        Reply
  23. misszippy says

    10/04/2013 at 9:44 AM

    I really love his advice about keeping the turnover going on the flat at the top–this is so overlooked and yet so valuable. Great workout, too. Hills really are speedwork in disguise!

    Reply
  24. Lora @ Crazy Running Girl says

    10/04/2013 at 9:05 AM

    I’m one of those weirdos that loves running hills! I love the challenge. I hated when we lived in FL because the only hill I had was a bridge… ay yay yay. 🙂

    Reply
    • LCCotter says

      10/04/2013 at 12:10 PM

      me too! I LOVE HILLS! Crazy weird here too haha

      Reply
  25. Kim says

    10/04/2013 at 9:04 AM

    Love the hill workout!! Thanks, Kiwi Cotter!!!
    Every time I run outside in my neighborhood I get some pretty good hills in. I will have to try this workout – it has been awhile since I’ve just done straight hill repeats!!

    Reply
  26. RunEatRepeat says

    10/04/2013 at 8:54 AM

    One of my usual routes is kinda hilly out and down back so I count that as my hill work 🙂

    Reply
    • LCCotter says

      10/04/2013 at 1:50 PM

      sounds good to me!

      Reply
  27. Holly @ EatGreatBEGreat says

    10/04/2013 at 7:56 AM

    This is some great info! I hate running up hills and have always struggled with it. This will be super helpful once I get the all clear to start running again. Thanks for the info!

    Reply
    • LCCotter says

      10/04/2013 at 1:50 PM

      hoping you heal soon friend!! How much longer until you are all clear? do you know?

      Reply
      • Holly @ EatGreatBEGreat says

        10/04/2013 at 5:36 PM

        Thanks Lindsay! I go back to the doctor in about a week and a half where he’ll x-ray it again and see how I’m progressing. Hopefully, I’ll know something more concrete at the visit. Fingers crossed! 😉

        Reply
        • LCCotter says

          10/05/2013 at 5:50 AM

          crossing fingers, toes, and praying!

          Reply
          • Holly @ EatGreatBEGreat says

            10/05/2013 at 8:21 AM

            Thanks so much!

  28. Taylor @liftingrevolution says

    10/04/2013 at 7:39 AM

    Ill join y’all. I have a mt trail run next month so hills have been important. And by hills I mean running the one we have here. Hard to do hills when you live below sea level. Thanks for a ridiculous bridge

    Reply
  29. Heather (Where's the Beach) says

    10/04/2013 at 7:35 AM

    Oh hills….gotta love ’em. My normal route has many long long gradual inclines. It’s great training for the LR half/full b/c the route goes through my ‘hood and is full of those fantastically gradual inclines that sneak up on you. But, I really need to do true hill repeats. I did finish out with a strong final push on a steeper hill today – does that count?

    Reply
    • LCCotter says

      10/04/2013 at 1:51 PM

      maybe you should come visit and do hill repeats here. hehe

      Reply
  30. Lisa says

    10/04/2013 at 7:29 AM

    Great tips! I don’t usually run hills, I’m more of a walker;) but I do love to bike hills! Biking is probably my favourite.
    Reading this makes my legs hurt because I remember the pain of hills when I used to be a runner, and the hills over here are big ones!

    Reply
    • LCCotter says

      10/04/2013 at 1:49 PM

      walking hills is just as good in my opinion. Builds lots of strength! and great for the glutes. hehe

      Reply
  31. Miz says

    10/04/2013 at 7:28 AM

    LATELY Ive run a lot of hill.
    MANY.
    STEEP.
    Ive crawled a great deal—but Im at the top and stronger.

    and yes.
    I DO mean metaphorically–but it’s all the same huh?
    xo

    Reply
    • LCCotter says

      10/04/2013 at 1:48 PM

      and life’s hills build lots of endurance and strength. xxoo

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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