Hill running is a tough workout, and it’s not uncommon to get easily get winded shortly after starting. Even avid athletes who train regularly feel the intensity that hill workouts have to offer.
Although hill running is no walk in the park, this type of training has benefits every athlete desires for both the body and mind. “First and foremost, it’s tough and you get the bang for your buck in terms of cardiovascular aerobic output – and, if you’re short on time and looking to get a great workout,” says Adam Merry, Saucony athlete, and running coach. And although hill running is just plain hard, Merry explains there is a feeling of empowerment and confidence once you get to the top.
The intense incline workout works the body from head to toe. “Your quads, hamstrings, and glutes all light up when you’re climbing uphill,” he says. “Your calves also fire to help propel you upward as you climb.” And as with most running exercises, your core muscles are at play as well, “Particularly with the slight forward lean that you need to run uphill efficiently.”
With that, Merry breaks down the steps that will help you get the most out of your hill workouts and take your fitness to the next level.
Step-By-Step Hill Running Instructions
Pro tip: Merry suggests finding a hill on a trail. The scenery and varied terrain make it go by more quickly than running uphill on a road.
First things first. You need to get your mind right. “Running hills is sometimes ‘type 2’ fun—it’s fun in hindsight,” he says. “But I don’t think I’ve ever finished a hill climb or workout and not felt accomplished!”
Now that your scenery and mindset are on point, Merry gives his top tips to help you succeed on your next hill run.
- Maintain good posture: Stay upright with a slight lean into the hill but avoid fully bending at the waist. Think of it as a slight tilt to your upper body while keeping your back straight and your core engaged. This will keep your airways open and facilitate efficient oxygen intake.
- Engage your core: A strong, engaged core helps stabilize you as you climb.
- Smoothly swing your arms: Drive your arms forward and back (not across your body), matching your arm swing with your stride. Your arms should be at about a 90-degree angle. This will give you some additional momentum. Make sure to find a good rhythm and keep the arm drive smooth.
- Shorten your stride: While you’re climbing, focus on shortening up your stride a bit instead of making long strides. This technique is more energy-efficient and reduces strain on your muscles. This will also help you avoid any rocks or roots if you’re running on a trail.
- Look ahead, not down: Keep your gaze focused ahead, not at your feet. This helps maintain good posture and balance.
- 6. Try to relax: Keeping your face, shoulders, and upper body relaxed helps improve performance and is a good queue to not work beyond your capacity! This doesn’t mean don’t work hard but it’s easy to overdo it when running uphill and you want to aim to pace your effort so you can finish strong at the end!
The Don’ts of Hill Running
Just as there are things you want to avoid doing in every exercise and sport, Merry shares some pretty important “don’ts” you’ll want to avoid during hill training.
- Don’t start too fast: There is nothing more painful than starting a hill climb too fast. It makes it hurt way more. You usually have an overall slower time because you’re blowing up by the end, and mentally it can leave you feeling a little deflated because you were fading the whole time. Try to start conservatively and finish faster.
- Don’t skip the warmup: A proper warmup prepares your muscles for the workout and decreases the risk of injury. I like to do some simple leg swings, light quad stretching, and two to three 15-second strides just to make sure everything is firing and warmed up.
- Don’t neglect recovery: After hill workouts, your muscles need time to repair and adapt. If it’s a hill workout and you put the work in, Merry recommends a 3:1 carb/protein recovery shake.
- Don’t ignore pain: While a bit of muscle soreness is normal, sharp or persistent pain is not. Listen to your body and dial it back or end the run if necessary. Heeding those queues early rather than pushing through will help promote long-term growth and injury-free running.
Hill Training Tips for Beginners
Merry recommends starting with a smaller and less steep hill when first starting out; a three to four percent grade can be a great place to start. “Initially, consider a mix of walking and running (I walk uphill when it gets tough/steep all the time, it’s part of it!),” says Merry. “If you can’t run uphill at all to start, walk the hill at a brisk pace, then jog or walk down to recover.” As your strength and fitness improve, Merry recommends you start sprinkling in 15-30 seconds of uphill running mixed with uphill walking periods that are equal or 2-3 times as long (e.g., 60-90 seconds).
Try Merry’s Hill Running Workout for Beginners and Advanced
Beginner:
- Warmup: Start with a 10–15-minute jog on flat terrain
- Hill repeats: Find a moderate hill (3-4% incline) that takes about 60-90 seconds to ascend. It’s also ok to just pick a point 60-90 seconds up a longer hill and just turn around mid-way! Run up at a challenging, but sustainable pace, aiming to finish faster than you started. Then jog or walk back down to where you started for recovery.
Repeat this 4-6 times. As your fitness improves, increase the number of repeats.
- 4 60-second hill runs with a walk- or run-down recovery
- Cooldown: Finish with a 10-minute jog or walk on easy terrain.
Advanced
- Two-to three-mile warmup
- Five 3-minute hills moderate/hard with a rundown recovery
- Bonus: Two 5-minute tempo runs on flat ground with 2 min, rest in between immediately after the hills
- Two-to three-mile cooldown
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