The Significance of Hill Running in Athletic Training

I. Personal Background and Introduction to Hill Running

I was raised during the late 1970s and 1980s, and throughout my life, I’ve been an athlete. Football has been a passion of mine for as long as I can recall. One of the most memorable training anecdotes from my childhood, sourced from the mainstream media, was about the hill that the legendary running back Walter Payton utilized for off – season conditioning. With a simple internet search, one can find numerous accounts of Payton’s extraordinary conditioning regime, how he would invite athletes from various sports to train with him, and how most of them would eventually succumb to exhaustion. As one of the NFL’s most productive runners, and arguably among the greatest of all time, the hill was his well – kept secret.

Having been in the coaching profession for nearly two decades, I’ve developed an intense fascination with hill running. I owe this to Payton. Since speed is the primary objective in all my training programs, hills (or stairs, for those lacking a suitable nearby hill) are an indispensable component of any speed or conditioning regimen. My coaching career has been mainly split between Cal Poly and San Jose State, both of which offer substantial hill or stadium inclines, ideal for rigorously training my athletes.

II. The Rationale Behind Hill Running

A. Strength and Power in the Context of Speed

When discussing speed, especially during the acceleration phase, strength and power are of utmost importance. Whether it’s a forty – yard dash, a running back swiftly maneuvering through a gap, a batter sprinting down the first – base line to beat a throw, or a forward bursting towards an opening, the sudden burst of speed is the decisive factor. It’s the initial three to five steps that often determine the success of the effort.

Observe the NFL combine. When athletes run their 40 – yard dashes, the start is the most crucial determinant of a good time. Conversely, if a runner stumbles at the start or takes an unsteady step, it’s likely that the time will be underwhelming.

Hill running uniquely teaches the drive phase of a sprint. Due to the incline, runners must utilize the forefoot for climbing. A fundamental speed – training cue is that the front of the foot is for speed, while the heels are for braking. Even larger athletes, who typically land on their heels first when running on flat ground due to their size, are compelled into an “appropriate” sprinting stance. Consider the lean that world – class sprinters adopt in the first 50 – 70 meters of a 100 – meter dash; the hill naturally facilitates achieving this position.

B. Leg Strength and Loading

The most evident advantage of hill running is the load it places on the legs. I’ve always considered methods like parachute pulling, banded running, and partner towing to be rather ineffective, as all these techniques essentially aim to replicate the benefits of hill training. Next to squatting, Olympic lifting, and/or kettlebell training, nothing enhances leg strength and explosiveness as effectively as hill sprints.

III. Using Hills for Lateral Applications

The majority of the teams I train for speed – related purposes don’t often have opportunities in their respective sports to run straight ahead, where traditional track workouts would be beneficial. Thus, we focus almost entirely on change – of – direction training. Many young athletes have little or no comprehension of how to turn. They lack spatial awareness, rely on their toes to slow down, and frequently struggle to control their momentum while running.

Because of the hill’s incline, when runners laterally climb, they must naturally position their drive foot in a “toe – in” stance. Failure to do so results in a significant loss of efficiency, and they will instinctively feel the need to adjust. On flat ground, one of the key aspects of footwork I teach is a subtle toe – in on the outside leg during a directional turn. This serves two purposes. Firstly, it enables the runner to fully engage the big toe during propulsion. Secondly, it aligns directionally with the intended path. Surprisingly, many young athletes lack this technique initially. Without it, their attempts at redirecting themselves are slow and lack power.

Moreover, gravity plays a crucial role. The natural incline of the hill necessitates a forceful push, similar to what is required on flat ground during acceleration. If I can get an athlete to sprint up the hill, either laterally or straight ahead, they gain a practical understanding that can be transferred to flat – ground running.

IV. The Benefits of Backward Hill Sprints

Hill running backward is an excellent method for intensively training athletes. The hill behind our sports complex at Cal Poly is approximately 35 yards long with a 14 – percent grade, which is quite steep. We incorporate backward running into the final phase of our hill workouts. This is partly to push my athletes out of their comfort zones, partly to enhance the functional speed of my defensive backs and linebackers, and partly to foster a sense of toughness.

During my college days, we had to backpedal around the outside of the Begley Building at EKU. Admittedly, it was a deliberate way to make us uncomfortable. The continuous changes in incline outside made the experience miserable, as we were often instructed to do this for 15 minutes or more without a break. While it seemed like a harsh approach, it taught us an important lesson: how to endure pain. It was a manageable leg burn that tested our limits.

The foot drive generated by backward hill running is nearly impossible to replicate elsewhere. It teaches athletes to push with maximum force from the forefoot. Remember, acceleration occurs at the front of the foot, and braking at the heel. This trains runners on the appropriate pressure points, where to apply them, and how to use their feet efficiently.

V. Hills Teach Running Efficiency

Once again, due to the incline, runners are forced into a position where they have no option but to give their all. Given the distance they need to cover while ascending the hill, casual hopping or half – hearted efforts only prolong the process. Since they want to complete the climb as quickly as possible, a natural full – effort response is elicited.

Bounding has proven to be the most challenging aspect for my athletes. Other exercises may cause more pain, but bounding requires them to exert maximum effort, coordinate their movements for optimal efficiency, and completely deplete their anaerobic energy systems. It’s quite remarkable to witness.

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