Do you find running uphill really hard work? I guess every runner has a love-hate relationship with hills. But, unfortunately, there is no way to avoid them if you want to elevate your running performance. So, now, I will try to provide some insights that will hopefully help you nail the technique required to go up.
Here, you will find examples of hill workouts that can elevate your performance.
Benefits of Hill Running Workouts
Hill running workouts are more than just a challenging addition to your training — they’re a game-changer for runners of all levels. Tackling inclines helps you build strength, boost speed, and enhance endurance while reducing the risk of injury.
Improved running economy, speed, and endurance
Hill training forces your body to adapt to the increased demand for oxygen and energy, which can lead to an improved running economy. This means you’ll use less energy to maintain a given pace, making you a more efficient runner.
The muscles used in hill running, particularly the glutes, hamstrings, and calves, become stronger and more explosive, contributing to increased speed.
Over time, this can help you maintain a higher intensity for longer periods, which is beneficial for both short and long-distance running.
Reduced the risk of injury
Hill sprints make you use more muscles than flat running, including muscles that keep you stable. This helps to strengthen not only the major muscle groups but also the tendons and ligaments, reducing the risk of overuse injuries.
Uphill running generally has a lower impact compared to running on flat surfaces or downhill. This reduces the stress on your joints, particularly the knees and ankles, which can help prevent injuries like shin splints or stress fractures.
Better running performance
The resistance provided by running uphill builds muscular strength and power, which are crucial for sprinting, climbing, and maintaining pace during races.
Hill running is mentally challenging, and overcoming these challenges can build mental resilience. This mental toughness can translate to better performance in races and tough training sessions.
Hill workouts can be adapted to target different aspects of running performance, such as speed, endurance, or strength, making them a versatile tool in a runner’s training arsenal.
Running uphill naturally encourages a more upright posture, a midfoot strike, and a higher knee drive. These adjustments can lead to more efficient running mechanics overall and prevent runners’ knee.
Hill Running: Techniques and Running Form
Good form is essential for hill running. Focus on proper posture, arm swing, and foot strike. Experiment with different techniques to find what works best for you. Proper form is essential for injury prevention.
Running uphill is obviously a little bit different from running on flat ground. Naturally, you end up trying to work a bit harder and potentially run a bit slower. As a result, there are certain aspects of our running technique that we can work on to make our uphill running a little more efficient and also potentially easier.
Arm swing
So, first off is the arm action. The movement of our arms is really important on uphills because, basically, the arms help the drive of the knee, which is an important element of the uphill run technique. You want to hold your arms at around 90 degrees bend in your elbow. Forearms and hands should be relaxed, and you want to be driving them back and forth, making sure not to cross over the center line. And, if it helps, you can imagine it as if you are trying to pull yourself up the hill.
Another important function of the arm action in the hill sprints is to correct the body alignment, so you do want to make sure you are swinging your arms back and forwards.
Keep looking forward and relax those shoulders
Where do we look when running uphill? Well, it can be very tempting to almost look directly down at the ground in front of you. Do not do that. You want to try to look up and forwards and that, in turn, is going to help with your posture, keeping it nice and up.
If you start looking down at the ground, you can end up sort of slumped over when running. Equally, try not to hinge forwards and over from the hips, as it can be very tempting as we are leaning into the hills.
You want to try to lean forward from the ankles. It should feel nice and natural. Also, make sure not to slump your shoulders, squeezing and constricting your chest. Again, that is going to affect your breathing and can affect your arm movement I mentioned above. So, keep your shoulders nice and relaxed, and let the legs do the work.
Do smaller strides
As you run up the steep hill, you will find that your stride length becomes a little bit shorter. That is quite natural because, well, it is coming up a bit sooner to meet your feet. To prevent yourself from slowing down too much, as you decrease that stride power and length, you want to actually increase your running cadence. So, shorter stride, increased cadence. But to encourage it, you need to really use and drive those arms to get the legs moving faster.
Hill sprints pacing
Now, let’s talk about pacing. I know it can be very tempting to go hard from the start of the hill and just get it over with as quickly as possible. This strategy might be fine for some short hills, but as the hill gets longer, you very quickly find that you still have a lot of hills left in front of you, but you are already out of energy. Try to maintain the same heart rate om the flat ground into the climbs or as close to it as possible.
Despite many of us disliking hill training, this is a fantastic training aid. Like with everything in this life, the more we do hill sprints, the better we get at pacing them, holding our form, and keeping our breathing.
Hill sprints are fantasting for improving our cardiovascular fitness and also our strengths by being able to put out the same sort of effort level on the flat but with less impact going through our lower limbs. So, if you are injury-prone, hill training can be a great type of workout for injury prevention.
If you are preparing for your first marathon, make sure you check out this marathon training plan for beginners. It includes 16 weeks of workouts that will help you nail this distance with confidence.
Types of Hill Running Workouts
Eamonn Coughlin, a famous athlete, once said:
“Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner.”
And I can’t agree more.
Hills may not necessarily get easier, but you may become better and more efficient at running them.
The great thing about hill running workouts is that they are pretty versatile and can be tailored to target different aspects of your running performance, from explosive power to endurance.
Here are a few types of hill training you can do to master those steep roads.
Hill Sprints
Hill sprints are short, explosive bursts of effort that focus on building raw power, speed, and running-specific strength. They’re ideal for developing fast-twitch muscle fibers and improving your ability to generate force quickly.
For hill sprints, find a steep hill with a gradient of 6-10% and a length of 50-100 meters. Sprint up the hill with maximum effort, focusing on driving your knees and pumping your arms. Walk or jog back down for recovery. Repeat hill sprints 6-10 times.
Example Workout
- Warm up with 10-15 minutes of easy jogging.
- Perform 8 x 50-meter hill sprints at 90-100% effort, with 2-3 minutes of walking recovery between each sprint.
- After hill sprints, cool down with 10 minutes of easy jogging.
Hill Repeats
Hill repeats are a classic hill workout that combines high-intensity efforts with recovery periods. They’re excellent for improving running economy, endurance, and mental toughness.
Choose a hill with a moderate gradient (4-8%) and a length of 200-400 meters. Run up the hill at a hard but sustainable effort (around 85-90% of your max effort), then recover by jogging or walking back down. Repeat for a set number of repetitions.
Example Workout
- Warm up with 10-15 minutes of easy jogging.
- Perform 6 x 300-meter hill repeats at 85-90% effort, with a slow jog or walk back down for recovery.
- Cool down with 10 minutes of easy jogging.
Hill Circuits
Hill circuits combine hill running with other exercises to create a dynamic, full-body workout. They’re perfect for improving speed, power, and endurance while adding variety to your training.
Find a hill with a moderate gradient and 100-200 meters long. For the speed work, run up the hill with a hard effort, then perform a set of strength or plyometric exercises at the top (e.g., push-ups, squats, or jumping lunges). Jog or walk back down for recovery and repeat the training cycle several times.
Example Workout
- Warm up with 10-15 minutes of easy jogging.
- Run up a 150-meter hill at 85% effort.
- At the top, perform 10 push-ups, 15 squats, and 20 jumping jacks.
- Jog back down and repeat for 5-8 rounds.
- Cool down with 10 minutes of easy jogging.
Downhill Running Workouts
Downhill running is often overlooked, but it’s a valuable component of a well-rounded training program. While it may seem easier than uphill running, downhill running presents unique challenges and benefits. When done correctly, it can improve running efficiency, build durability, and enhance your ability to handle varied terrain. However, proper form is crucial to avoid injuries and maximize the benefits.
Downhill Repeats
Downhill repeats are a specific type of workout designed to help you master the art of running downhill. They involve running down a hill at a controlled but fast pace, followed by a recovery run or walk back up. This workout improves running efficiency, builds strength, and prepares for races with downhill sections.
How to Do Downhill Repeats
- Choose a hill with a gentle slope (4-6%) and a length of 100-200 meters. Avoid steep or technical terrain, especially if you’re new to downhill running.
- Maintain a slight forward lean, keep your feet under your body, and avoid overstriding. Let gravity do the work, but stay in control.
- Jog or walk back up the hill for recovery between repeats.
Example Workout
- Start with 10-15 minutes of easy jogging and dynamic stretches to prepare your muscles.
- Perform 6-8 x 150-meter downhill repeats at a controlled but fast pace. Focus on maintaining good form and staying relaxed.
- Jog or walk back up the hill after each repeat.
- Finish with 10 minutes of easy jogging and static stretching.
How to Incorporate Hill Running into Your Workout Plan
Hill training places additional stress on your muscles, tendons, and joints, so it’s essential to ease into it. Begin with one hill session per week and focus on shorter, less intense efforts.
You can start with 4-6 x 30-second hill sprints or 3-4 x 200-meter hill repeats at a moderate effort. Choose a hill with a moderate gradient (4-6%) to reduce the risk of strain.
As your body adapts to hill training, you can gradually increase the frequency and intensity of your workouts. Aim to add one additional hill session every 2-3 weeks, depending on your fitness level and goals.
Hill training is demanding, so it’s important to balance it with adequate recovery. Include easy runs, cross-training, or rest days in your plan to allow your body to adapt and rebuild.
You also need to customize your hill training based on your specific goals, whether you’re training for a hilly race, improving speed, aiming for increased mileage running, or building endurance. Work with a professional coach to build a workout plan tailored to your needs, current running form, and goal pace.
