Got this question? How do I get better at running uphill?
Whether you’re a new runner or a veteran, running hills hurt. (Even for that runner who seems to be gliding effortlessly uphill.)
Your pace slows, your body feels heavier, and it’s just not as easy as running on flats.
But running uphill, with all its discomfort and pain, has some perks for you—more leg strength and running speed.
If you’re ready to face those hills and get better at running uphill, then today, we’ll dive into the top benefits of hill running and some hill workouts that you can weave into your weekly running plan to help you build strength and run faster.
Let’s get started.
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THE TOP BENEFITS OF HILL RUNNING
You may vow to avoid hills for good because it is painful.
There’s nothing easy about propelling your body uphill against gravity.
But if you choose to face hills and do them often, you’ll find that you’ll build both strength and speed.
Let’s dive into more of the hill running benefits you’ll gain.
Hill running:
- Improves your leg muscle strength, which also helps you run faster. Running uphill works your hips, hamstrings, glutes, and calves (more so than flat road running) to power you uphill.
- Keeps things interesting. Do you ever get bored with your running routine? Mix in some hills to work different leg muscles and shake up your running.
- Build your mental toughness. You’ve probably heard it before—your mind is just as important as your physical body when it comes to running. And your mind, with a few mental tips, can help you manage discomfort and run uphill.
HOW TO RUN HILLS | HILL RUNNING TIPS
Break the hill into chunks
Small bite-sized goals help you manage the hill, the pain, and your expectations.
It’s far easier to focus on small bits at a time rather than the entire hill at once.
Choose a tree, a pole, or whatever your scenery has to offer up ahead and run toward it.
And once you’ve passed your landmark goal, set your sights on something else to run toward.
Pace yourself on the hill
You don’t have to attack a hill at full running speed.
Instead, begin the hill at a steady pace (or slow down a bit to compensate for the incline) so you have enough energy to get up over the hill.
The last thing you’d want to do is burn your energy on the hill and have no energy to finish your run.
Practice running hills because the more you run uphill, the better you’ll get at it, especially if you run the same hills often.
Use these running techniques to run uphill
Your uphill running technique can help you move uphill efficiently with less fatigue.
- Use short, quick, fast strides as you run uphill to keep you running light and fast
- Look ahead to keep your running posture upright and tall
- Lean forward from your ankles, not from your waist, so that you can use your knees to drive forward
- Pump your arms forward and back, without crossing the front of your body, to maintain your momentum uphill
HILL RUNNING WORKOUTS
Try these hill running workouts once a week to boost your strength, endurance, and speed.
HILL WORKOUT #1 | Hill sprints
These hill sprints will help you build explosive muscle strength, much like plyometric exercises.
You’ll need to find a good hill to do this sprint hill workout. No hills? Try this workout on the treadmill.
BEGINNER HILL WORKOUT
Do a 10 to 20 minute warm-up with walking or easy running
Then, do a 30-second sprint uphill
Walk downhill
Repeat 6 times
Cool down with a 10-minute walk
INTERMEDIATE HILL WORKOUT
20 minute warm-up with easy running
Then, do a 30-second sprint uphill
Walk downhill
Repeat 10 times
Cooldown 1 mile, easy
ADVANCED HILL WORKOUT
20 minute warm-up with easy running
Then, do a 30-second sprint uphill
Jog back downhill
Repeat 15 times
Cooldown 2 miles
HILL WORKOUT #2 | Hill repeat
Find a hilly section where you can find a hill that will take about 2 minutes to climb.
Then, warm up with a 10-minute walk or easy running
4 x 2-minute hill intervals at your 10K pace
Walk downhill
Cool down, 10-minutes easy running or walking
HILL WORKOUT #3 | Treadmill rolling hill workout
Warm-up with 10 minutes easy running
Bump up your incline to 2% for 2 minutes
Then, recover with a light jog or walk for 1 minute
Incline to 3% for 3 minutes
Recover with a light jog or a walk for 90 seconds
Incline to 2% for 4 minutes
Recover with a light jog or walk for 2 minutes
Incline at 4% for 2 minutes
Recover with a light jog or walk, 1 minute
Cool down with 10 minutes, easy running
CONCLUSION
You can build your endurance, strength, and speed with hill running—especially if you do one of these three hill workouts weekly.
Do you want to take these hill workouts with you? Grab this free printable now.
