Many runners dread hills, but training on them confers benefits that help you run better on any terrain: glute and leg strength, a more efficient stride, and greater aerobic capacity.
Hill training also may lead to hip, knee, and ankle pain. The steeper the incline, the greater the stress on your body, and the harder it becomes to avoid slumping forward, says Mark Schneider, a personal trainer at The Movement Minneapolis: “If you can’t maintain your posture, you will eventually break.”
To stay healthy, perform these moves at least twice per week. Do the sequence once as a prerun warmup or four times as a workout on a nonrunning day.