Sprinting as fast as we can up a slope, hill or some form of gradient is something most of us would avoid like the plague. However, it is an excellent form of cardio-vascular exercise that can benefit you no matter what your aim or chosen sport. (Picture taken by Allmightymo)
For example, interval training is very good for fat burning and therefore weight-loss (especially when combined with a decent weight training programme). Hill sprints themselves are basically an interval session but instead of the interval being a flat run along a route, it is simply up a slope. The metabolism is raised during and after the session, and due to the hard work required when sprinting up a hill, the number of calories burned during the session is significant.
For specific sports players, hill sprints can be very useful. Rugby players, football players and MMA athletes can all benefit greatly from hill sprint sessions. They not only greatly increase stamina and endurance (depending on the length of the hill) so therefore improve the CV system, but also specifically improve the legs in terms of strength and stamina for the sport in hand. Very short hill sprints (even while dragging a tyre or other object) can also help add power to the legs, again, very useful for rugby/MMA athletes.
Runners can also benefit greatly. Always training on the flat (intervals or continuous) will mean that when you run a race which includes hills, the legs and CV system may struggle. By training hill sprints, the body will become more proficient at moving quickly uphill and hence if hills are include in a route or race a quicker speed will be maintained.
There are two main types of hill sprint sessions:
- Separate
This involves walking and or jogging to a known hill or slope, performing 6 – 12 sprints up/walks down then leaving. A small circuit of other exercises like press-ups, squats, sit-ups etc could be included to make it a circuit. - Continuous
Continuous sessions involve going for a run with known hills on route, and every time you get to a known hill, sprinting up it 4 – 10 times. Once that hill is completed, move on to the next hill at a good running pace. Anywhere between 2 and 10 hills could be included and the run could be 30 minutes to 2 hours depending on the type of running being trained for.
If you have any questions, thoughts or additional comments then please leave a message below.
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Wow. This is a new approach for me as I normally running on flat land. Btw, a slope with soft surface is crucial or there’s potential for injury.
Hi, thanks for the comment.
Give it a go, it’s a very good way to progress your running.
There is a potential for injury in a lot of exercise, but in this instance a soft surface is far from crucial: as you can imagine a fell runner will have to run uphill or downhill on very rocky, hard, uneven surfaces, as would a soldier in Afghanistan during a firefight. It is important to experience all types of surface to ensure the body has adapted in a more rounded way. Furthermore, a very soft surface such as a muddy rugby pitch with a slope can often be so soft that slipping occurs; it is also possible to twist an ankle due to the uneven surface, meaning the ankle can invert. My advice would be to start on tracks and roads and then branch onto other surfaces.
Hi Kieran, Thanks for the comment, I’m glad you’re enjoying the book! Good luck with the PRMC, let us know how you get on!
Hey Sean,
I guess these would be good to help with my (almost babyish) kick power and speed, but its real hard to find a place to sprint in Bangkok, what with crazy drivers, 1.3 m squared of green space per person and horrible air quality. Do you know any other exercises that would help with this? I’m currently trying to really power out of 40-50 kg squats, but it feels a little iffy especially if my legs are already tired.
I must also say that I’m rather impressed you were in a zombie film.
Im going to put this in to my running routine as I can see it being greatly benifical. By the way just got your Royal Marines Fitness book and I am loving it will definatly help me pass my PRMC.
Hello mate, got the book, absolutely HOOFIN!!
Just got a question about the 32 week ‘mimicking Royal Marines Training section’. I’m looking to apply in June 2010 and therfore would expect a PRMC in september time.
The question is, how long before this should I attempt the 32 weeks? OR could I skip the first 9 weeks, due to the fact, 3 x1 mile runs would not really be a problem and I have been training for about 2 years for this but would like to mix it up a bit, hence the need for a new programme.
Thanks alot pal.
Sam Gregory
Hi Sam,
Sorry, for some reason your comment slipped by me! Apologies for this VERY late reply!
To be honest that programme is for civilians who have no thoughts of joining the Marines to have a look at (and maybe a go if they really want to). It is not meant for you to use to get fit for Recruit training. You will experience the actual training programme for 32 weeks, so i would wait for that. Use elements of that training programme, but also do what is written on the Royal Marines website (which I also wrote) as this is FAR more specific to what you need to do to pass your PRMC. Take each day and each hurdle as it comes, this will hold you in much better stead for the future.
I hope this helps.
Sean
Hill sprints.. yuk.. ideal for a muay thai fighter.. you don’t need to be a runner but good cardio and that explosive power.. Brill but foul…
Long time no see bloggers, and specially to see you support.
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