May 22, 2024

Should you add a hill workout to your fitness routine?

Get Fit Quick Tip:

Hill Repeats!

Hill workouts via repeats are great for cardio! Walk, run, power hike or even sprint up the hill, and you’ll burn mega calories and strengthen your legs. Choosing a hill of moderate incline, and about a quarter mile long is a great starting point. Begin with a warm up of walking on a flat surface for at least 10 minutes. Then do your hill repeat up, followed by a gentle jog or walk down. Turn around and head up again. Repeat 2-4 times. Perform your cool down for at least 10 minutes on a flat surface.


*Always consult your physician before beginning exercise. Hill repeats are for intermediate or advanced exercisers without injury or illness concerns.

Treadmill Workouts: Beneficial or Boring?

Think treadmill workouts are just plain boring? Think again! Treadmill workouts offer a controlled environment ideal for increasing running speed, power and efficiency. Give these drills a try during your next visit to the gym. (Be sure to obtain medical clearance before beginning any exercise.)



The Surge:
(60) Minutes at a conversational pace and surge to a speed that will cause you to talk
choppy. Surge for (3) minutes every (20) minutes.

Benefit: The Surge is an endurance builder that teaches your body to respond when you tell it too,
similar to race situations when surging to pass.

The Fartlek:
Warm up well. Run (45) minutes with 1-2 minute pick-ups at faster than 5k-pace as you
feel like it. Don’t over stride.

Benefit: The Fartlek is a great way to develop speed and turnover.

Step-up Run:
Run (20) minutes at a speed that you can run at a conversational pace. Then run (20)
minutes at a pace that will cause you to speak choppy. Then run (10) minutes at a speed
that it is difficult to talk. Cool down 10 minutes easy.

Benefit: The Step-up Run is not an easy run, but it builds strength and develops finishing power.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information: