Running on Hills



Love it or hate it, running on hills is inescapable. Including hills in your training helps you become a stronger runner and helps you develop into a more efficient runner.  Yes, running on hilly terrain can be tough, but there are so many benefits!

It can be hard to avoid running on hills in some races. While it’s important to include hills in your training, it’s especially important to include when your upcoming race has hills.

But running on hills isn’t only about pushing hard to get to the top.  Just like running on the flats, you want to remember to run with good form.

Running on Hills

Uphill Running

– Stay upright & stand tall. Don’t bend over at the waist.
– Imagine a balloon lifting you up and over the hill.
– Depending on the steepness of the hill, you will naturally land mid-foot or on the balls of your feet. That’s a good thing!
– Do not overstride. Taking long, heel-striking strides uphill will slow you down.
– For more info on how the body reacts to uphill running, check out this article

Downhill Running

– Have confidence & stay relaxed
– Think “quick feet”. Take advantage of the free added speed and quicken your stride to keep up.
– Keep your body in a neutral position
– Leaning back will slow you down, which can be helpful when controlling your speed on steep descents
– Read more about downhill running here


Do you have a favorite hill you incorporate into your training runs?


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