Hill training might be challenging, but it’s one of the most effective ways to build strength, power, and resilience as a runner. Whether you’re aiming for a new personal best or simply want to run more efficiently, incorporating hills can help lay a strong foundation at the start of your training block.
While not essential for every runner or every goal, hill workouts offer benefits that can’t always be replicated by flat intervals alone. So read on to discover how to get started, how to run hills properly, and why this underrated training tool deserves a spot in your weekly plan.
Benefits of Hill Training
Adding hill training to your schedule offers a variety of performance and health benefits:
Builds strength and power: Especially short, explosive hill sprints. Stronger runners are often more resilient and less injury-prone.
Improves running form: Running uphill encourages better posture, cadence, and stride efficiency, improving your overall running economy.
Helps you run faster: Stronger muscles, better form, and more power all contribute to improved speed.
Prepares you for hilly races: Builds both physical and mental confidence on varied terrain.
Adds variety to your training: Breaks up the monotony and introduces a new challenge.
Lower impact than intervals: Uphill running reduces ground reaction forces, making it a joint-friendly way to develop speed and power.
That said, if you’re training on flat terrain or for a flat race, many of these benefits can still be achieved through speed intervals on level ground. Hill training is helpful, but not mandatory.
How to Start Running Hills
If you’re new to hill sessions, start small. Gradually increase both the intensity and the number of reps as your strength improves.
Warm up thoroughly: A short jog followed by dynamic stretches will prepare your body and reduce injury risk.
Start with short hills: Think 20–30 second efforts at a moderate incline, focusing on form and effort.
Use both uphills and downhills: Incorporating downhill running improves eccentric strength and control—but start slowly and build up.
Cool down after: Jog and stretch to promote recovery and reduce soreness.
The treadmill is your friend: No hills nearby? Use the incline feature to simulate hill efforts indoors.
Wear the right shoes: Trail shoes with grip and support are ideal for outdoor hill reps.
Hill Rep Quick Wins
There are two common ways to include hill work in your running plan:
Hill intervals: Dedicated workouts with short or long uphill reps and walk/jog recoveries.
Hilly routes: Simply include rolling hills in your easy runs or long runs to build strength gradually and naturally.
Hill Running Technique
Lacing up to go run some hills? You'll want to get your form righ. Use these tips to improve your hill running technique, running efficiency, and to avoid fatigue:
Uphill:
Shorten your stride to maintain rhythm.
Keep a quick cadence with light, snappy steps.
Stay tall through your spine—avoid leaning from the waist.
Drive your hips forward and engage your glutes.
Keep shoulders relaxed and arms active.
Downhill:
Lengthen your stride slightly, but stay in control.
Focus on landing softly under your center of gravity.
Keep your chest up and avoid overstriding.
When to Use Hill Workouts
Hill training is particularly useful during the early stages of a training block to develop baseline strength and economy. However, it’s also valuable for:
Runners preparing for trail races or hilly courses
Ultra-distance athletes building muscular endurance
Runners recovering from injury who want lower-impact strength work
How often should you run hills? That depends on your goal, but even 1 session per week can offer noticeable benefits.
Closing Thoughts
No matter your experience level or race goal, hill training can be a smart addition to your plan. It builds strength, boosts confidence, and adds variety that keeps your training both challenging and fun.
Whether you’re tackling your first 5K or prepping for a mountainous ultra, learning to run hills well can elevate your performance and resilience. Start small, stay consistent, and you’ll be powering up inclines and crushing your goals in no time.