# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DDxbu0CSGf4
- **Gondola URL:** https://gondola.cc/posts/28961061-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3358cb488a.jpg
- **Posted:** 2024-12-19T19:58:43.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

DATA BACKED BENEFITS TO HILL SPRINTS: 
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1: Performance Improvements

A study published in the International Journal of Scientific and Research Publications split a group of runners into two groups. The first group practiced only endurance training for 12 weeks, while the other group combined endurance training with two hill repeats per week. The researchers discovered that those running hill sessions improved their VO2 max, resting heart rate, speed and race times more than the control.

2: Improved Training Efficiency

Another study, this time conducted by South Dakota State University, examined the benefits of hill training for distance runners.
 
The participants were split into two groups.
One group was told to run fast on a treadmill at a 10 percent incline for 30 seconds. The other group was told to run at a level grade until they were fatigued, which was on average two minutes 16 seconds. This was repeated twice a week for six weeks.
The researchers found that both groups improved their time to fatigue and oxygen consumption roughly the same. Despite the shorter duration of the first group, the results were the same. This highlights the efficiency of this training regime, particularly for runners who want results without drastically changing their routine. Simply incorporating a few hill sprints may cut your total training time down.

Source: https://www.nike.com/a/hill-sprints-workout-benefits

Hope this helps! 

Peace and movement gang ✌🏽
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#springing #hillsprints #running #runningcommunity #runningmotivation

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## Tags

runningcommunity, hillsprints, springing, running, runningmotivation

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