Hills hurt, right? Not necessarily. While plenty of runners fear hills until they’re forced to face them, a little practice and patience can turn them into your strong suit. Over time, the hill that once wrecked your run will start to feel like a section where you can gain ground, instead of losing it.
Start small and focus on form
Find a short incline that takes 30 to 60 seconds to climb at a steady effort. Warm up with an easy jog, then run up the hill at a pace that feels challenging but controlled. Keep your chest tall, look a few metres ahead and pump your arms naturally to help drive the legs. On the way down, run slowly or walk to recover.
Do four to six repeats your first time out. Once you’re comfortable, add a few more, or lengthen the hill slightly. The goal is to keep good form, not sprint to the top.
Consistency over speed
Running hills once in a while won’t make much difference, but adding a short hill session every seven to 10 days will. Gradual exposure builds leg strength, aerobic power and confidence. Try alternating hill sessions: one week of short, quicker climbs for power, followed by a longer, slower hill the next week to build endurance. If you’re a trail runner, focus on effort instead of pace. Hiking the steeper sections can still build strength and mimic race-day demands.
Break it up
Hills teach determination and focus. Pick a point partway up the climb and aim for it, then choose another once you get there. Breaking the hill into sections keeps your effort consistent and helps you stay calm when fatigue sets in. This simple pacing habit carries over to flat races, too, especially late in the run, when your concentration starts to fade.
Don’t forget the downhill
A lot of runners only think about the uphill, but running downhill with control is just as important. Keep your stride short and light, stay relaxed through the shoulders and resist the urge to brake with every step. After an easy warmup, try four to six short descents of 30 to 45 seconds, walking or jogging up between reps. Lean into the downhill, letting gravity help you while still staying in control. Practising gentle descents trains stability and reduces soreness later. Trail runners can work on “soft knees”—letting the legs absorb impact while staying balanced on uneven ground.
