- the better you get on them the more runners you can pass (or avoid getting passed by) on hills in race
- allows you to simultaneously work on aerobic, anaerobic, and muscular fitness
- strengthen the leg muscles forcing the muscles to overcome the incline and resistance of gravity. This strengthens the hamstrings, calves, buttocks, and particularly the quadriceps, which don't get much work on the flats. Fatigued quads are particularly a problem late in races, especially marathons
- since you have to really pump the arms to get up hills, your upper body is strengthened, too
- you'll increase resistance to fatigue during races. That will help you maintain good running form and a steady pace
- by strengthening muscles you'll minimize injury and increase the quality of track workouts
- since you have to concentrate on driving the arms, lifting the knees and pushing off the feet to get up hills in training, running form will be exaggerated and improved
- you'll also be able to tolerate greater levels of lactic acid, and extend your lactate threshold....meaning that will take you longer to get sored!
- you will increase your confidence, too. A few hills on race day won't seem so bad and you will run them better and faster :)
- and finally but very important...you burn more calories!!!
source:howtogetfit.com
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