Your weekend workout: Active hill training

May 15, 12:39 PMMinneapolis Fitness ExaminerMalia Frey

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My regular readers know that I am a big fan of hill training. On a bike, running on the road, jogging on a treadmill, or climbing stairs, I love the repetitive nature of hill training and the chance to set short term goals that are measurable. Triathletes and marathon runners incorporate hills to build strength and to prepare themselves for the challenges that occur on the race course. But you don't have to be a competitive athlete to benefit from hill training. Hill repeats are a great way to burn calories, and to tighten the muscles in the glutes and thighs for bikini season.

At Running Advice and News, a website dedicated to training for marathoners and triathletes, coaches Joe English and Dean Hebert discuss hill training in this instructional video. Passive hill training, says coach Dean, is running or biking hills that are a natural part of a long run or ride course. Without specific training intent, exercisers generally slow down, muscle through the incline and continue on to finish the ride or run. Active hill training on the other hand, is running or biking a hill repeatedly with a specific goal in mind. For example, running a short steep hill five times at a 5K pace. Active hill training builds strength and speed, whereas passive training can train the body to slow down on hills. After watching the video head out to a hill in your area with a goal for active hill training. Or try one of the hill workouts listed below. Looking for a hill in the Twin Cities? Check out the list at the bottom of the page or add your own suggestion for other readers to try.

Desert Series Episode 12 -- Hill training for runners from Joe English on Vimeo.

Hill workouts:

Your weekend workout: get climbing!

Your weekend workout: The treadmill hill climb

Your weekend workout: The treadmill numbers game

Local Hills:

Under the Stone Arch Bridge, on the east side of the Mississippi River

Kenwood Parkway from the front of Blake school to the intersection of Morgan Avenue South and Mount Curve

West River Parkway near Minnehaha Falls

Have a great hill suggestion?  Hit the comment button and add it to the list!