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Hill Sprints vs Interval Training
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If you’re training for a race and you’ve got a pre-made training plan, you might notice that it’s not just about increasing your distance. Interval training is pretty important for runners. And that can include hill sprints. Variety is not only the spice of life but it’s also the way to quicker race times and improved race performance.
But why? What are the benefits and what should you be doing?
Interval training for runners
Let’s start with interval training. It’s a form of speedwork that involves increasing your pace for a certain amount of time or distance before recovering. As a beginner, it might look something like a 5 - 10 minute warm up, followed by around 30 - 60 seconds of fast running and 2 minutes of rest.
Unlike your normal runs, where it’s all about mileage or time spent on your feet, interval training is about pushing your body. When you run at your normal pace and at a consistent speed, you’re tapping into your aerobic fitness. That on its own is great for building your cardio but it won’t make you any faster in your races. If you’ve been running for a while, you might also find that always running the same speed, even if you’re increasing your distance, can leave your fitness at a plateau. Interval training can help with that.
By pushing your body to run faster, you’re challenging your anaerobic system. The longer you can run at speeds which are challenging for you, the more benefits you’ll see in your cardiovascular system. It’s things like improved heart health, lung capacity and faster running speeds.
Studies have shown that interval training increases your VO2 max - the maximum amount of oxygen that your body can take in - as well as your lactate threshold, the point at which your body produces fatigue-inducing lactate. This makes your body more efficient when running.
The practice of running faster gets your body used to challenging paces. Over time, you’ll find it easier and less taxing to pick up the speed on your runs and eventually in your race.
Hill training for runners
So what about hill running, do you have to do those as well? If you want to, yes.
Hill sprints are a form of interval training because they involve mixing up your speed within your run. They’re pretty simple to understand: find a hill and run up it.
Okay, okay, there’s a little more to it than that but having a hill or a treadmill incline is where you’ll want to head. Start with a short 5 - 10 minute warm up before tackling your first incline. During your warm up, you’ll want to take note of your flat running pace. Then apply this same amount of effort to your hill run. So, if you’re running at a 2-3 RPE (Rate of Perceived Exertion, or how hard it is for you) then you’ll want to keep that running up the hill. That might even mean that you walk it. And that’s okay. You want your final rep to be as good as your first.
Some options for hill sprints include running uphill and then walking back down before repeating. Or choosing a route with inclines where you run uphill and enjoy some recovery with a slower pace on the downhill before continuing your run.
Hill sprint benefits
Hill sprints have all the benefits of interval training, including improving speed, lactate threshold and VO2 max. But there are also some added advantages.
To resist gravity on a hill, your muscles have to exert more force when you’re running. That means they’re working hard and you’re building more muscles in your core and your lower body as a result.
Hill running is also great for your cardiovascular system because it gives your heart and lungs more of a challenge. Perfect for strengthening. And you’ll also realise the benefits for your mobility too. Because your body moves in a different way (think more hip extension and higher knees), you’ll also be experiencing and practicing a broader range of motion.
Should runners do interval training or hill sprints?
So now you know the benefits of both, which is actually better? The answer is that they’re both brilliant for your training. And what one you should do when completely depends on what you’re training for. Both hill sprints and interval training improve your VO2 max, resting heart rate, endurance and speed. But hill running has the added benefit of conditioning your body to produce more power.
Give both a go and see what works for you. You’ll find plenty of treadmills at Virgin Active for your incline and interval training alongside other strength-building equipment for your runs.
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