Running hills builds strength, improves running economy, and develops mental toughness. Many runners avoid hills, but embracing them gives you an edge that flat-ground-only runners lack.
Why hills make you faster
Hill running provides resistance training while you run. Going uphill forces your muscles to work harder, building power and strength. It also improves your cardiovascular fitness more efficiently than flat running. The saying "hills are speedwork in disguise" is absolutely true.
Uphill running technique
- Shorten your stride: Take smaller, quicker steps
- Lean into the hill: Slight forward lean from the ankles
- Use your arms: Drive them more powerfully
- Stay relaxed: Tension wastes energy
- Look ahead: Focus on a point 10-20 meters up the hill, not at your feet
Effort over pace
Your pace will naturally slow on uphills—that's fine. Focus on maintaining consistent effort, not pace. If you use heart rate, you'll notice it rises quickly on hills even at slower speeds.
Downhill running technique
Downhill running is often overlooked but equally important:
- Lean slightly forward: Don't lean back (it brakes and stresses your quads)
- Quick, light steps: Don't overstride
- Relax and flow: Let gravity help you
- Controlled speed: Fast but not out of control
Hill workout types
Hill repeats
Find a hill that takes 60-90 seconds to climb at a hard effort. Run up hard, jog or walk down for recovery. Start with 4-6 repeats and build to 8-10 over time. This is a classic workout for building strength and power.
Hill sprints
Short, steep hill (8-12 seconds at maximum effort). Walk down for full recovery. Do 6-10 repeats. These develop explosive power and running-specific strength.
Rolling hills run
Find a hilly route and run it at a steady effort. Don't attack the hills hard—maintain consistent effort throughout. Great for building hill endurance and teaching your body to relax on varied terrain.
Long hill climb
Find a longer hill (2-5 minutes) and run up at tempo effort. Recovery jog down. Repeat 3-5 times. Builds sustained climbing ability.
Incorporating hills into training
Add one hill session per week. It can replace a speed workout or be combined with an easy run. Start conservatively—hill running stresses your muscles differently and can cause soreness initially.
Racing on hills
In races, don't attack hills too aggressively early on. Maintain effort, not pace. Pass people on uphills if you're strong there, but save some energy. Many runners fade in hilly races because they go out too hard on early climbs.
Embrace the hills. Run them regularly in training, and they'll become your strength in races while others struggle.