How to run uphill: Proper technique and strength
We cover how to train for a hilly race and to run comfortably over undulating terrain. These exercises and top tips will keep you running strong.
We get it, running uphill isn’t everyone’s favourite part of a race or run route. But with the right training, you can smash your next hilly race and even enjoy the challenge that comes with the extra elevation.
The best way to train for a hilly running course is to mimic the same conditions in your training as much as possible. If you’re limited on time, consider switching out your next interval session for some hill reps.
Or if you’re a complete beginner to the joys of hill climbing, then why not start slowly with a run/walk session up your local hill? Getting to the stage where you’re running comfortably up steep inclines may seem daunting, or nigh on impossible, but the hardest point is taking that first step.
This article will offer practical tips and a step-by-step guide to how to get into your prime hill running shape, and where to start today.
How to run uphill correctly?
Before you start smashing your hilly runs with abandon, you’ll want to get down pat the best and most efficient uphill running form.
Unlike running on the flat, you’ll need to lift your knees higher with each stride to account for the sloped ground. Shorten your stride and try to keep a neutral spine standing tall with an ever so slight forward lean, just avoid leaning backward.
For short and particularly steep stretches, or if you’re looking to maintain a good pace, stick to the balls of your feet and engage the glutes and calves to power through. This is quite a strain for the muscles though, so for longer and more gradual hills, try to hit a steady pace and rely more on the glutes.
For these longer efforts, try to get a hold of your breathing and where possible, breathe in through the nose and out through the mouth. This will encourage you to remain in an aerobic, endurance state.
As you run uphill, your arms act as great aids propelling you forward. Increase your arm swings at your sides to match your shorter, quicker steps and just focus on each breath at a time until you reach the top.
Why do I struggle to run uphill?
It’s perfectly normal to have difficulties running uphill. After all, it’s far harder than running on the flat. The additional elevation puts more strain on the body and requires more effort and strength.
If you don’t typically tackle hills in your weekly runs, then you won’t be used to taking them on and may not have the required balance and strength needed.
As we’ve mentioned before, the only way to truly get better at running uphill, is to – drumroll please – run up hills. Running uphill requires good balance provided by strong glutes and core, and strong legs used to the effort. You also need to have good endurance and last but not least, a strong mental attitude to keep runniing during tough uphill efforts.
How do I become a stronger uphill runner?
How to run uphill without getting tired is the question on most runners’ lips. Running uphill efficiently and with ease requires strong glutes, core, and leg muscles. Improve your short-twitch muscular strength with interval and hill rep sessions, while overall strength and conditioning for running can be worked on in the gym.
Look to practice single-leg stability and strength exercises like: single leg deadlift, Bulgarian split squats, single-leg squats, lunges, and bosu ball exercises. While core exercises and holistic movements like the deadlift and barbell squat can also be beneficial. If you’re new to the gym, just be sure to ease yourself in slowly and seek advice from gym personnel on the correct form and use of equipment.
What is the strategy for running hills?
If you’re keen to incorporate hill running into your training, start slow by adding a few hill reps into the middle of an easy, short run. If you need to, take walking breaks and run on time, aiming for five, 30s intervals at first.
As you take on a hill, settle into a steady pace that allows you to keep moving forward without syphoning all your energy reserves. Breathe evenly through your nose and out through your mouth if you’re able, and get into a rhythm.
Your stride should be shorter than usual, with your knees driving higher to account for the hill. Use your arms to propel you forward and keep your gaze trained a few metres ahead and any obstacles in your path.
Your frame should be upright and open to allow for easy breathing, with either a straight or slight lean on the body. Too far forward though and you’ll leave your hips with less space to stride onward, and too far back will make you off balance.
If your head, either have a time or distance goal for the hill effort and keep it short until you’re used to hills and have started building your strength.
Hill running builds brilliant strength in the lower legs and cardiovascular system, which will pay dividends when it comes to running downhill and triathlon efforts.
Kate Milsom
Freelance sports journalist 
