# @allie_ostrander on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CyZQz-mPwAJ
- **Gondola URL:** https://gondola.cc/posts/10101787-allie-ostrander-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5bd574309e.jpg
- **Posted:** 2023-10-14T21:44:02.000+00:00
- **Account Owner:** Allie Ostrander (@allie_ostrander) — https://gondola.cc/allie_ostrander

## Caption

It’s been a long process 🥵 and honestly most of the time I thought I wasn’t improving (bc hills are always just hard), but today I did a similar workout to one I did in February and was able to run a 30-40sec faster per mile pace during these reps. I’m not an expert, but here are some of the things I did to improve on hills: 
1) hill strides 2-3x/week 
2) low weight, high rep step-ups 
3) doing hilly routes on easy runs 1-2x/week 
4) doing about half of my threshold work uphill 
5) focusing on a forward lean during uphills 

Now I’m just hoping this improvement can translate into racing haha 

#hillrunning #uphilltraining #runner

## Stats

- **Views:** 96,484
- **Likes:** 8,160
- **Shares:** 0
- **Comments:** 26

## Tags

uphilltraining, runner, hillrunning

---
Copyright (c) Gondola