HILL REPEAT WORKOUTS FOR ALL RUNNERS! | SAGE RUNNING TIPS

[@TwoEmberOrbs]

Sage - please do a gear discussion about shoe lifespan: how to determine when a shoe needs to be retired, and how to lengthen that useful timeline. Most documentation suggests 300-500 miles, but then Strava shows some of you professionals running on shoes that have accumulated thousands of miles.

[@nichole2757]

If your knees hurt, switch them out lol Sorry, that’s my amateur advice. I think it depends on the shoe, the impact and the biomechanics of a runner

[@youzuko]

Holly Molly , I was about to do my first hill training in about 2hours and here you are with hill tips. thank you.

[@youzuko]

btw, is it good to train on 45-50 degree hill? or I should find a lesser angle hill?

[@youzuko]

Nwajoku it is indeed. but it was only 100m long. the only hill I could found nearby my running route. but today is the first time I run it.

[@AT-zr9tv]

@@youzuko 45° is the steepness of a staircase. LOL

[@pleaseenteraname9414]

Bruh like 6-10 degrees

[@Tristanmapz08]

Was waiting for a hill repeat vid for a while, thanks sage.

[@jmart38]

Thank you! I’ve been wanting to do these for the longest time, tomorrow is finally the day!

[@ActiveatAltitude]

Awesome video Sage on one of the best training tips that is available to us as athletes!

[@tritondriver1]

Finally I can hear you clearly - great video/videos.Please keep it up

[@irunovermountains]

Hi Sage, love the vlog. Keep up the great work. I've been thinking about your statement on 'Hills repeats are like speed work in disguise'. I thought this was really smart, but it made me wonder about cadence and leg turnover. This is a pivotal area of speed work that hill reps don't cover!

[@Runner1969]

As always, you are so helpful! Whatever question I have or training instruction, you always provide the perfect information I need in a short amount of time!

[@deft08]

It looks beautiful in Boulder - you should work for the Tourism board ;)

[@rachelgarrett8669]

would love to see videos on how to optimally choose tempo pace, 10km race pace, half race pace etc. struggling to figure out an optimal half marathon race pace and i don't know how to settle on one that won't be too fast or too slow, and would be maintainable for 21km!

[@tuesdaysrunner4038]

Slower is easier to maintain for a half marathon. Otherwise, you will hit a wall and be walking some or the rest of the way. Do some long runs and find out the right pace for you.

[@BucketlistFitRunning]

Wow 70k, congrats! You've been growing.

[@osasumweneweka698]

Hi Sage great hills repeats video bro

[@slimshady5757]

Perhaps a lactate capacity training talk at some point? Nice video!

[@erikl3508]

Aaron Schula Are you a hermaphrodite? Or just a dumbass?

[@rossfinlay7662]

Any possibility you can send me a pair of those shorts!!? 😁 such a shame we can't buy Hoka clothing yet

[@Wavygravvy]

19:38 5k runner thus far, recent PR of 1:39:42 in the Half Marathon on a hilly course. Will longer runs over the next few years continue to develop that 5k speed to my half and one day, full marathon pace? Learned a lot from your vlogs, stay at it.

[@jeremywalters4327]

Run more miles to build endurance. My 5k PR is 19:58, ran 3 weeks after my HM PR of 1:29:03 - no real speed work to speak of, only moderate progression runs throughout the training block, and ~50 miles/wk. So you have enough speed, you just need the endurance to maintain it, which will come the more you add mileage through easy runs. Keep some interval/speed work in there to maintain your turnover, and you'll be fine.

[@nishadkumar7322]

Great advice, thanks!😃

[@harlangleeson9496]

Awesome, good job. Thanks!

[@ketonesnotglucose4978]

Good video on the subject!

[@Interfectio]

Dude this place is beautiful ! I want to live there : /

[@bogdanmamalat2671]

Great video thank you

[@aarontaylor6156]

Very helpful thank you 👍

[@jamesd5241]

Why is hoka kit (shirts,shorts) not available to buy ?

[@michaelharriman2499]

sage you should do a Q&A live stream soon.

[@johnbouttell5827]

Good video. About the right length. Thank you.

[@mopar574]

Great video coach Sage! Thank you! How about a video on post run and post race cool down routines...

[@MrSuperbluesky]

Good stuff with low injury risk

[@hafdzuanadzmi6482]

Sage. Love your videos. Since you are now training on mountains a lot, how do you set vertical or ascent goals apart from your mileage goal? Is there some rule of thumb you follow or do you just go out and climb a lot of vert per week? Would love to know.

[@don2144]

What do you think of 25 yard hill sprint up and back pedal down for 20 reps ..and what would be a good rest time in days between this workout?

[@michaellincoln2117]

Is it ok to combine this on threshold day? Like do short hills reps then after rest do 4x 5min cruise intervals?

[@tryhardpker]

Ive got a nice 25% grade hill near me (usually takes around 1:30 to 1:45 and 2 maybe 3 rep max). do you think thats too steep or just keep at, but less reps compared to a 10-15% hill

[@ManlyBeachRunningClub]

great video thanks guys :-)

[@aleksanderk6765]

It it wrong that i used to love these type of reps as a young track and field kid ? I think i need to do some of these again soon

[@JoeySwanson34]

What do you do if it's too dangerous to go outside where you live? There are vicious stray dogs and some gang violence too. I seldom go outside...

[@clintonbaird5465]

Try to find a gym with a treadmill maybe or just drive a little bit to a trail or paved trail or park or something like that.

[@darrenmonty1894]

When do u stop doing hill sprints on the build up to an ultra? Do u taper the hills as u would your normal runs?

[@aaber986]

Hey sage, what shoes are you using atm?

[@bigflat1238]

What sort of distance,did 6 miles up and down hill.

[@WeThin]

Would you recommend hill reps for shorter distances on the track like 800-mile? Or are these runners better off with track workouts?

[@slimshady5757]

Nick Buoncristiani Well, you probably need both. Hill sprints uphill (8-14 seconds) actually can develop raw speed. Take full recovery if you use those. I urge you to read about Renato Canova and his followers' success with those in terms of getting faster. You'll need to work downhills fast (especially for XC) as well. Remember to be careful about leg muscle recovery post-run with uphills (since they are on high demand). Downhills can kill your joints and ligaments more because there is more shock absorption and excess movement being actively limited as you pound through the dips and valleys. But if you do these in moderation under the guide of a good coach or training education they can help you on the flats (track etc). Some people like eliminating the monotone flat running on roads and tracks. It is probably more important during track to do the uphills. You'll likely have 3 workouts per week-- a long run, shorter (faster) repeats, and longer (high end aerobic) repeats... at least pre-season before meets begin. Hills can be used for all of these and can be mixed in once or twice per week. Keep in mind that strides will help you take that good form from the hill training into your flat running, so be sure to do those sometimes post-run. They also help keep you out of the sluggish recovery pace on easy days without stressing the body too much.

[@WeThin]

Thanks for the long response

[@tuesdaysrunner4038]

Those runners should work on their weekly mileage. Increase it to build their base. Toss in hill work as needed. Or just listen to Slim Shady. But make sure it is the "real Slim Shady"!

[@mtnpwny]

I noticed your heel doesnt hit the ground while you are running uphill. Are you mostly on the balls of your feet instead of letting your foot totally come down like when running flat?

[@kpark8k]

Brian How I find on steeper grades I'm landing mostly on my forefoot to midfoot. Keeping that slight forward lean, it feels the most natural and keeps my step cadence quick. It will work your calves heavily so it's good to not go too crazy with hill repeats in the beginning of a training block.

[@ayoub8712]

Whats intro music name

[@grahamjenvey6779]

Do you tend to do short hill repeats at the beginning of say a marathon training cycle?

[@alanyu6846]

Have you found an answer?

[@xandersmith9758]

Why isn't Sandi wearing Hoka's ? 🤔

[@strange_charm_x]

She's not sponsored by Hoka.

[@xandersmith9758]

They are actually the best shoes in my opinion if your running more than 60+ miles/week !

[@TorisHideoutOG]

It depends on what kind of running you do. They are best for longer distances- 20miles and above, more specific to ultras- as they are bulkier, heavier. If you're running 5k, 10k or even a half marathon, the Hoka is probably not for you. Having said that, you don't want a minimalist shoe when faced with 50k, 50M and so on.

[@tuesdaysrunner4038]

Some Hokas are fairly light and you can use them for 5K, 10K or half marathons. You can even use the heavier Hokas. But some prefer flats for 5K or maybe 10K.

[@sebastianwt]

she is sponsored by topo athletic....

[@joebaldry]

Fell running is running and racing in the mountains

[@oliversaxon9775]

Fell running??

[@DoomiePookie]

Fird

[@donovannunez6114]

First