Hill Sprints
Maximum output with less braking force than flat sprinting, so it is kinder to hamstrings.
Choose an effort level
Moderate
Strong uphill running, not flat out.
Hard
Near-maximum uphill effort.
Stairs
Running stairs continuously.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Lean slightly from the ankles, not the waist.
- Shorten your stride and drive the knees.
- Pump the arms — on a hill they carry more of the work.
- Walk all the way down. The descent is recovery, not part of the effort.
Common mistakes
- Bending at the hips so the chest drops toward the ground.
- Sprinting back down and inviting a hamstring or knee problem.
- Doing them cold, with no warm-up.
A starter session
Warm up 10 minutes, then 6 × 15-second hill efforts with a full walk down between each.
Who it may suit
Very demanding on the cardiovascular system but lower impact than flat sprints, since you land on a rising surface.