From Coach Toby…..

We’re back to hills this week, tackling a Run Club favorite. If you’ve ever felt like you could use some company while running hills, this is the workout for you.

At Run Club, we believe hills are a runner’s best friend. Like any good relationship, patience, presence, and consistency will pay off. If you do a short 30-40 minute SF hill run even just 1x a week, we promise you will see improvements in strength and endurance, speed and coordination, and mental toughness in a just a month or two.

Read on for this week’s workout & for tips on improving your hill running game!

Meetup
Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park)
Though we gain an hour of sunlight, we still need to wear headlamps and reflective gear.  

Warm-Up

Easy group jog to the Panhandle (1M) + dynamic stretches

Workout

How to approach:

• 3-4 repeats – If you are new to hill training or a beginner runner, this is a great place to start. Start at a steady, sustainable effort—don’t sprint! Focus on short, quick steps uphill, and use the use downhills to recover. 
• 5-6 repeats –  For those with moderate fitness levels or some hill experience, push a little harder on the uphills while maintaining a steady effort. Use the downhill to recover and improve leg turnover – think quick, light steps. 
• 7 repeats – For those ready to level up, start the first few repeats at a strong but controlled effort, then challenge yourself to increase intensity on the last 2-3 repeats. Focus on maintaining power on the uphill and controlled, efficient strides on the downhill.

Hill Running Tips for All

Engage your core.

Why? A strong core helps you maintain good posture and keeps your legs from doing extra work to stabilize you. Think of a slight forward lean from the ankles, not the waist. Your core keeps everything in alignment so you stay strong, balanced, and efficient. Here’s a tip and what I do: When I’m getting ready to tackle a climb or descent, as soon as I start, I lightly brace my core like I’m a boxer and I’m about to take a punch from my opponent. It activates my core and keeps my midsection stable and engaged. Try it, it works!

Drive your arms to help maintain momentum.

Why? Your arms set the rhythm for your legs. Strong arm swings generate power and help propel you forward. On hills, an active arm drive can keep your momentum going and even prevent you from slowing down. Practice this during the run and you’ll see. Drive your arms, and your legs will follow!

Short, quick steps will keep you efficient and reduce fatigue.

Long strides uphill require way more energy than shorter ones, and can cause fatigue pretty quickly. Shorter, quicker steps not only reduce strain on your legs but also help you breathe more efficiently. Think of it like riding a bike uphill—you wouldn’t grind in a hard gear; you’d shift into an easier spinning gear. Shorter, quicker steps work the same way, keeping your effort steady, reducing lung fatigue, and helping you maintain a smooth rhythm without burning out.

Use the downhills to recover, but stay in control—avoid overstriding and let gravity assist without braking.

Why? Overstriding (taking big steps downhill) increases impact on your joints and can lead to injuries. I learned this the hard way—years ago, I pulled a hamstring pretty badly from overstriding downhill. It set me back for months. Instead, let gravity help you descend smoothly with quick, light steps. This reduces braking forces and keeps your legs fresh for the next climb.

Cool Down

1 mile run back to 7th Ave & MLK Dr Drive

Strava routes
Hill repeat: https://www.strava.com/routes/3333973165446226706

Warm-up/cool down: https://www.strava.com/routes/3333977044717259082

Post Run Social

We’re heading back to Little Shamrock! Feel free to bring outside food—there are plenty of great spots within a block to grab a bite. Just don’t forget your ID as they often check. Little Shamrock | 807 Lincoln Way at 9th Avenue (Just a short walk from our start)