Running hills is awesome….why? Well, first off, they are easier on your joints. They also challenge your lower body muscles and your cardiovascular system like nothing else! Remember Jerry Rice and Walter Peyton. Both of these athletes were known for their strength, power and conditioning on the field…and their hill workouts were notorious among players. If you are looking to get in top shape, then running hills has to become part of your program.
So, where do you start?
Could be as simple as run up, walk down…or you can utilize a heart rate monitor and focus on specific energy systems.
Here are a few ways to mix up your runs:
- Alactic Bursts – 8-12sec sprint, followed by 1min+ rest, repeat 5-10 times.
- Lactic runs – similar to 200-400m sprints. 20sec-1min run, followed by 30-90sec of rest, repeat 3-8 times.
- Aerobic – typically longer, less intense runs. 3 min +
Orange County has a ton of great parks, trails and elevation changes, that can challenge any persons’ conditioning. There are a ton of hills, trails, steep streets and challenges around every corner.
Here are some of my favorite hills to run on around Orange County.
1. Salt Creek Park in Dana Point
This has a few different options. There is a grass hill (see picture), asphalt path next to it, stairs down the beach and a stair/hill combo at the end. You can even take a stroll or a swim when you’re done!
2. China Cove in Corona del Mar
Hot spot for trainers in Corona del Mar…some days are a bit crowded, but this is a great spot for short bursts of effort.
3. West St Trail in Laguna Beach
This is one of my favorite trails! You turn onto West St, off PCH and head up about half a mile or so. There is a trail head. This trail starts out pretty level, then shoots straight up to the top of a huge hill. This is steep! Bring your “A” Game!
4. Top of the World in Laguna Beach
Lots of people know about this one, but it has to go on the list. There are a few different routes that vary in difficulty and distance. Change it up and enjoy the views!
5. Victoria Beach in Laguna Beach
This is a beautiful, hidden beach, just off PCH and Nye St in Laguna Beach. There is an asphalt street that pretty much goes from the beach all the way to the houses on the top. My car even gets tired when I drive this one!
6. Quail Hill in Irvine
I like this trail, just off Sand Canyon in Irvine. It is a 3 mile loop, but I like the gradual hill at the beginning of the trail. It isn’t too crazy, but running 10 150 yard sprints up that hill will wear you out quick!
7. Newport Coast Drive in Newport Beach
PCH to the top. This is popular among bicyclists, but this hill is a killer run. Steady horribleness for over a mile. ENJOY!
8. Peter’ Canyon in Orange
This is a great trail that is full of various hills and challenges. Definitely high on the list!
9. Crystal Cove in Newport Coast/Laguna Beach
Ok, you can pretty much go anywhere in Newport Coast and Laguna Beach and find a hill. Crystal Cove Park is another great trail.
10. Whiting Ranch in Trabuco Canyon
I really liked this trail. It started really level, then had a good half mile steady incline. Fun times!
Bottom line: If you want to get lean and be in top shape, running hills is essential to your training program.
Do you have any other suggestions?
Leave us a comment and tell us about your favorite hill
Innovative Results was voted #1 gym in Irvine and Orange County…as well as best personal trainers in orange county several years in a row. If you are interested in getting in shape, please give us a call and we would be happy to discuss a plan for you.
Aaron Guyett says
Going to add a few more to my list.
Corey Beasley says
Did we miss any good ones? What are your favorite hills or trails in OC?
Julie Lutz says
My favorite hill is no hill!
NG Zack Jake says
I'm not telling… it's a secret…
Jessica Cadenhead says
Nice! I'll have to try these. My little Back Bay hills are looking puny now!
Kai says
Great article on hill runs! If any of your clients or perspective readers are looking for a great track workout have them check thisout http://depthfitness.com/personal-training/killer-track-workouts-for-orange-county-and-newport-beach-residents-residents/! Have a great day!
Eddie Nani says
Bommers canyon irvine side near UCI. 2.65 to the top w over 900 elevation gain! This trail connects you to morrow bay
Paige Prouty says
Laurel canyon in laguna beach. Trails are full of short hills and flat intervals. Excellent!!!
David Van Winkle says
Great post. My aggressive hill running days are behind me, but my favorite in the old days was Santa Ana Ave from Old Newport Blvd up to Cliff Drive. The run takes you up behind Sterling BMW. The run is about 250 yards and the best part is that the grade increases some over the last 50 yards. Running that a few times is a great workout for any over-achiever.
Kevin Stroh says
Peters canyon is great. But the key is Big Red at peters canyon. One of the most brutal uphill sprints in the area. Hit that 5 times in a row and you’ll be a boss
Joe says
Fairview park in Costa Mesa. Two main steep hills to run up and down. The steeper one is known as puke hill. Once you park in the lot, use the trail heading towards Adams Avenue and you’ll soon be at the top of the two hills.