Running up hills does more than make you feel rugged: it builds stamina and helps you to become a better sprinter, too. It is also a great training tactic for preventing injury, since your body is subjected to significantly less trauma from pounding than when running down hill or on a flat, 0% gradient. For best results, search out slight gradients of no more then 7%. A stepper gradient will slow down you pace too much and you will hit a point of diminishing returns.
Running up hill for power
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Adding just one hill training session per week can do wonders for your stamina and sprinting ability. When running up hills, you are strengthening the same muscles in your leg muscles that are responsible for fast sprinting. Running against the force of gravity builds strength, which will make you a powerful and fast runner on any gradient. It also help improve your VO2max, (the volume of oxygen your body can obtain at maximum heart rate), which helps your body use oxygen more efficiently and allows you to maintain a relaxed and natural form while running at a faster pace than you would normally.
How to do it
Find a hill about 100 - 400 meters in distance and no more than 7% gradient. It helps psychologically if you can see the top of the hill from the bottom. Run up the hill at 80% your maximum heart rate. Lift your knees higher and pump your arms more than you would normally to gain momentum and power. Remember, you should be working hard here. Run as many repetitions as you can manage but at least 2 and generally about 5 then recover in between by jogging back down the hill. Rest at the top of the hill if you need to.
Hill Training For Runners - How to Increase Your Speed and Power HILL
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