Let’s face it—hills are hard. While tackling hill workouts can be intimidating, training on inclines can dramatically improve your speed, strength and endurance. Learning to tackle both uphill and downhill sections smoothly and confidently can transform your runs and races. Here’s how to make hill workouts part of your routine—without burning out or risking injury.
Focus on the steady climb
For most hill workouts, aim to run uphill at a controlled, moderate pace. Going all-out might seem tempting, but studies show many runners start hills too fast, leaving them struggling to maintain their pace later. Choose a hill that takes around 10 minutes to climb, or set your treadmill incline high enough so that you feel the burn but are still able to keep a steady rhythm. Focus on matching the effort level you’d use on flat ground; if your breathing picks up too much, dial it back until you find a sustainable pace.
Practise short, intense bursts
Adding short bursts of hard running uphill can build power and prepare you for more intense climbs. Find a shorter hill that takes less than a minute to summit, and challenge yourself to push hard to the top. Open up your stride, accelerate for 15 seconds at the peak, then recover as you jog back down. Repeat this five to 10 times to build endurance and speed, keeping each ascent strong and controlled.
Embrace the downhill
Downhill running can be tricky, but incorporating it into your training builds confidence and control on descents; it triggers eccentric muscle contractions, where your muscles lengthen to support your body. This type of training boosts strength in your quads and hamstrings, enhances running efficiency (even on flat terrain) and improves stability and balance.
Try adding four to six strides on a gentle downhill slope after an easy run. Focus on shorter steps, keep your arms low for balance, and aim for a smooth, relaxed gait. If you find the downhill feels too easy, pick up the pace gradually, and as you improve, look for steeper hills to test your limits.
Mastering both uphill and downhill techniques will give you an edge, whether you’re training for a race or just building strength. With consistent practice, you’ll find the hills become your secret advantage.
