Running hills well takes a certain mentality and skill set. Use this progressive uphill running plan to build strength, improve your climbing technique and maintain more speed as fatigue sets in.
To get better at uphill running, you need to train more than one type of climbing. Short hill sprints develop power, longer repeats improve cardiovascular fitness, power-hiking intervals build cadence and hill climb simulations prepare you for the specific demands of your race.
Progressing through these four types of hill workouts can help you become a stronger, more efficient uphill runner:
- Hill sprints
- Hill repeats
- Power hiking and fast-feet intervals
- Race-specific hill climb simulations
Why is running uphill so much harder?
It will come as no surprise that average running speed is slower on a hilly route than on a flat one—even when the start and finish are at the same elevation or the route includes an equal amount of climbing and descending.
This is because the speed gained while running downhill is not enough to offset the slowing effect of climbing. In one study, athletes ran an average of 23% slower uphill and 13.8% faster downhill compared with their speed on level terrain. These changes were primarily driven by stride length, which became shorter on the uphills and longer on the downhills.
On level terrain, runners typically increase their speed by lengthening their stride more than by increasing their stride frequency. Uphill running changes that relationship. As the gradient becomes steeper, step frequency generally increases while step length becomes shorter.
Although your natural uphill running mechanics will change with the gradient, step frequency can also be improved through training. Research has found that runners can learn to increase their preferred stride rate. Other research examining gradual uphill running has shown that training can produce a slight increase in both step frequency and step length.
Why uphill running matters in trail races
In an undulating race, the uphill portions often account for a greater share of your total race time than their distance alone would suggest.
For example, imagine an undulating half marathon that is one-third uphill, one-third flat and one-third downhill. You would likely spend more than one-third of your total race time climbing because you move more slowly uphill than you do across flat or downhill sections.
Fatigue can make those differences even greater. A study of runners on a two-lap trail course found that the athletes slowed from an average of 19:40 on the first lap to 21:08 on the second. The greatest loss of time occurred on the uphill sections.
This means the later climbs in a race may have a greater effect on your result than the later flat or downhill sections. Improving your ability to climb while fatigued can therefore help you maintain a stronger overall pace.
How to train for uphill running
Training for hill climbing demands dedicated focus. An effective uphill running plan should vary the gradient, intensity, step length and step frequency to prepare you for different types of climbs.
I recommend using a progressive approach that targets one key area at a time—especially if you are training for an undulating trail race or ultramarathon. When possible, train on terrain that resembles the climbs you will encounter on race day.
Ideally, complete at least five sessions in each of the following phases before moving to the next. If you perform one dedicated uphill workout per week, for example, you might spend five weeks on hill sprints before progressing to hill repeats.
1. Hill sprints for uphill power
Hill sprints are short, sharp efforts lasting no more than 10 seconds on a steep gradient. Their purpose is to maximize power output and develop the strength needed to climb efficiently.
Run each effort hard with good form, then take approximately two minutes of very easy recovery. Walk slowly back down the hill and allow yourself to recover fully before beginning the next repetition.
These efforts should be short enough that your speed and technique remain strong throughout the session.
2. Hill repeats for VO2 Max and strength
For longer hill repeats, run uphill for three minutes at approximately VO2 max intensity. These intervals help improve both uphill strength and cardiovascular fitness.
Your effort should feel hard but controlled enough that you can maintain it through the full interval. Use the descent as recovery, allowing your breathing to settle while also practicing efficient downhill running.
Unlike short hill sprints, these repetitions teach you to sustain a demanding climbing effort for several minutes at a time.
3. Power hiking and fast-feet intervals
Alternate between two minutes of power hiking and two minutes of fast-feet jogging uphill. Continue alternating for a set amount of time.
This is a tough session even though the intensity may be lower than a set of hill repeats. The fast-feet intervals develop cadence, while the power-hiking intervals encourage a longer, more forceful stride. Alternating between the two techniques also teaches you to change your approach as the terrain and gradient change.
You can progress this workout by increasing the length of each interval, the total number of intervals or the overall duration of the session. Once again, use the descents for recovery and to practice good downhill technique.
4. Race-specific hill climb simulations
Hill climb simulations should replicate the length and average gradient of the most important climbs in your goal race.
Start by reviewing the course profile and identifying the climbs that are most likely to affect your performance. Determine their approximate distance and gradient, then recreate those demands on a treadmill or a suitable local hill.
You may not be able to reproduce every detail of the course, but matching its primary climbs will help you prepare physically and mentally for what you will face on race day.
Training Tip: Analyze your climbs
After a hill workout, use Climb Detection in Analyze 360 to automatically identify significant ascents and compare your pace, heart rate, cadence and elevation. This can reveal how your performance changed with the gradient or as fatigue set in.
How often should you do hill workouts?
Complete no more than one dedicated uphill workout per week. These sessions place significant demands on the body and require adequate recovery.
Try to schedule easier training days before and after your hill workout. You should also progress the duration and intensity gradually rather than introducing several demanding uphill sessions at once.
By following a progressive plan that challenges your climbing in different ways, you can build the power, cardiovascular fitness, cadence and race-specific strength needed to run hills more effectively. The result is not only faster climbing, but a better ability to maintain your overall pace across an undulating course.
References:
Baumgartner, J., Gusmer, R., Hollman, J ., and Finnoff, J. (2019). Increased stride‐rate in runners following an independent retraining program: A randomized controlled trial. https://pubmed.ncbi.nlm.nih.gov/31264286/#:~:text=Conclusion%3A%20A%206%2Dweek%20home,rate%20of%2085%20or%20less.
Bjorklund, G, Swaren, M, Born, D-P, and Stoggle, T. (2019, April 30). Biomechanical Adaptations and Performance Indicators in Short Trail Running. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503082/
Cavanagh, P. and Kram, R. (1989, August). Stride length in distance running: velocity, body dimensions, and added mass effects. Retrieved from https://pubmed.ncbi.nlm.nih.gov/2674599/
Padulo, J. et al. (2013, July 10). A Paradigm of Uphill Running. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3707880/
Staab, J., Agnew, J., & Siconolfi, S. (1992, January). Metabolic and performance responses to uphill and downhill running in distance runners. Retrieved from https://pubmed.ncbi.nlm.nih.gov/1548986/
Townshend, A., Worringham, C., & Stewart, I. (2010, January). Spontaneous pacing during overground hill running. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20010117/
