The effects of uphill training on the maximal velocity and performance of middle-distance runners: a randomized controlled trial

Abstract

This study investigated the effects of three uphill gradients; shallow (SHG ~ 2.5%), intermediate (IHG ~ 5.1%), and steeper (STHG ~ 7.6%) on maximal velocity (Vmax), 800 m time trial (TT), and strength endurance (SE) performance in middle-distance runners. Forty moderately trained athletes (aged 16–20) were randomly assigned to SHG, IHG, STHG, or control (CG) groups (n = 10 each). Over 8 weeks, participants completed gradient-specific training. Vmax (30 m sprint), TT (800 m), and SE (1-min burpees) were assessed pre- and post-intervention. Two-way RM-ANOVA revealed significant main effects on Vmax (F(3,36) = 2.87, p =.049, = 0.20), TT (F(3,36) = 7.60, p