Hill training, proper running form, mental strength, and appropriate gear are all key to mastering hills.
Alastair Dixon is the founder of Trail & Kale, an online resource featuring buyer’s guides, expert advice on running and sports nutrition, and free run training plans. A seasoned marathoner & ultrarunner, Alastair loves providing Trail & Kale readers independent running shoe reviews and gear insights to help you run your best. Learn more about Trail & Kale here.
Running uphill is one of the toughest challenges a runner can face, but it’s also one of the most rewarding. Not only does it push your limits mentally and physically, it also offers substantial benefits for your overall fitness and performance. It engages your muscles, heart, and lungs in ways running on flat surfaces simply can’t match. It builds muscle strength and mental tenacity, boosts cardiovascular fitness, increases calorie burn, and can even improve running form.
I’m Alastair from Trail & Kale Running Co., a website that helps you run your best with running shoe reviews, 101 advice, and free training plans. Having run countless summits in ultramarathons across the globe, from high altitude climbs in California and Switzerland, to racing the UTMB OCC in the French Alps, circumnavigating Mount St. Helens, and traversing the Routeburn Track in New Zealand, I’ve gathered a wealth of experience and knowledge on mastering the art of uphill running.
From uphill running technique to the nuances of pace, appropriate gear, and fueling strategy, these recommendations will help you conquer any climb.
Master proper uphill running form
First, you must refine your running form to meet the unique demands of inclines. Start by focusing your gaze at the top of the hill. This helps keep your posture upright, which is crucial for effective breathing and maintaining stamina, as it allows you to open up your chest for maximal lung capacity.
Lean forward from your ankles, not your waist, to harness gravity’s pull and assist your ascent. As you run, pump your arms forward and upward while shortening your stride to maintain a steady, sustainable pace, with a higher cadence, similar to downshifting gears on a bike. This strategy ensures you can manage the hill without overexerting early on.
Pay attention to landing on your forefoot, which aids in well balanced, smoother, and more efficient steps. Throughout your run, engage your core to stabilize your upper body and focus on deep, rhythmic breathing to maximize oxygen flow.
A great example of an athlete who tackles tough climbs with great form is Jim Walmsley. Watch how the HOKA ultra runner ascended the hills on his way to an incredible UTMB win last year.
Mental fortitude helps you embrace the climb
Running uphill demands physical effort and a strong mental game. Here are some strategies that transformed my approach to uphill runs.
Visualization is key, so try picturing yourself reaching the peak of your climb. This mental image can help fuel your push to the top. Couple this with positive self-talk by repeating mantras, like “I am strong” or “I can do this, I’ve done much harder before.”
Don’t see the hill as one daunting obstacle. Instead, break it into manageable sections, focusing on one segment at a time. This is an effective strategy for any long-distance event and makes the challenge less intimidating.
Use appropriate trail running gear
Selecting the right footwear can also improve your uphill performance. The HOKA Speedgoat 6 is a solid option.
The Speedgoat 6 is designed with a focus on grip and stability for technical terrain and any distance, featuring a Vibram Megagrip outsole and 5mm traction lugs that claw into steep trails, providing critical support and traction during ascents and descents. These qualities, among others, have earned it the top spot on our Best Trail Running Shoes roundup.
The snug fit and excellent heel-lock ensure your feet stay secure, minimizing slipping and sliding when the trail gets steep. Wearing trail shoes like this helps improve your uphill running efficiency in a way that many trail shoes are unable to match.
In addition to great trail running shoes, using running poles on steep mountain trails provides stability and guidance, and helps you maintain your rhythm.
Poles also save your legs during long steep descents by distributing the physical load across your arms, back, and shoulders. This can be crucial in ultramarathons, where efficiency and endurance are key.
The power-hiking method is your secret weapon
Power hiking is a brisk, powerful uphill hiking technique where you use your arms to push off your thighs for extra leverage. This is used when inclines become too steep to run efficiently. When mastered, it can be faster and more energy efficient than a slow jog on particularly steep sections.
Integrating power hiking into your training can improve your strength and stamina, making it a valuable tool in your uphill running arsenal. Other benefits include sustained, consistent pacing and more relaxed breathing. It also makes it easier to eat and hydrate while moving.
Make hill repeats a part of your training
Regular hill training is essential for building the muscle strength and endurance needed for uphill challenges. Consistency in hill workouts will translate into significant improvements on race day, enabling you to tackle inclines with confidence. Training for a trail race is never just about preparing for the distance; preparing for elevation gain, loss, time on feet, and fueling during your runs are all equally important.
Here’s one example of a hill training session that I like to do when training for a race with lots of elevation gain:
- Warm-up: 5-10 minutes of light jogging followed by dynamic stretches.
- Find a long hill that will take at least 4-5 minutes to run up.
- Run steadily to the top of the hill, focusing on your form, breathing, and mental strategies as discussed above. Then walk or jog back down.
- Repeat for 4-5 repetitions.
- Cool-down: 5-10 minutes of light jogging or walking followed by static stretches.
Final words of wisdom
Conquering uphill runs is a skill that can be learned, and one which blends physical endurance with mental resilience. By integrating these tips, you’re setting yourself up for uphill success.
It’s worth noting that each step taken on an incline not only builds your physical strength but also enhances your mental toughness, turning daunting hills into rewarding triumphs. While physical strength can come and go, mental resilience lasts forever. Oh, and every uphill comes with a downhill—woohoo!
