How to Do Something Your Don Know: How to Run Uphill

Running uphill can be challenging even for accomplished runners, so you might be feeling intimidated by it. Fortunately, you can improve your technique and train to make running hills easier! To improve your uphill runs, focus on your running technique as you go uphill. Additionally, incorporate leg exercises and uphill training into your workout. Since you'll need to come back down when running hills outdoors, it's also important that you master your downhill technique.

EditSteps

EditStriding Uphill

Pump your arms to help you generate more power. Moving your arms with each stride can help you create more momentum in your legs, which helps you move uphill. Bend your elbows at 90-degree angles. Then, swing your arms forward and back, keeping them at your sides. Alternate your arms with each stride to help you move forward.^[1]
- Your arms should be in sync with your legs. When your left leg is striking the ground, your left arm should be pumping forward.
Angle your body toward the hill but don’t hunch forward. Bend forward slightly to match the angle of the hill. However, don’t bend at your waist or hunch your shoulders forward. Instead, keep your back straight and your core engaged so that you can maintain your momentum and breathe freely.^[2]
- Bending or hunching will slow you down, and it may make it harder for you to take deep breaths.
Take small steps to help manage your energy levels. You might be tempted to take longer strides when you’re going uphill so you can get to the top faster. Unfortunately, this can tire you out very quickly, which slows you down. As you go uphill, keep your stride short and relaxed, which will help you go faster without wasting energy.^[3]
- You may need to experiment to see how big your strides should be. You should feel like you’re working hard to get up the hill, but you shouldn't feel like you’re pushing yourself to your max. If you’re at max exertion, shorten your stride.
Land on your toes so you can spring off the ground with each step. Landing on your heel or midfoot will slow you down, so stay on your toes. Use your toes to launch yourself off the ground with each step, which keeps your momentum going and maintains your speed. Stay on your toes until you reach the top of the hill.^[4]
- Once you reach the top of the hill, it’s okay to land on your midfoot or heel as you progress into your downhill.
Look at the trail ahead of you so you can spot your next step. Don’t look down at your feet, which can cause you to hunch forward. Instead, watch the trail about ahead of you. Look for uneven or loose terrain so that you can safely land your foot.^[5]
- This will also help you keep your neck straight rather than craning it forward, which helps you breathe better.
Take 3 strides on your inhale and 3 strides on your exhale. You need to manage your breath so you’re getting enough oxygen to maintain your energy. Counting your breaths can help you do that. As you inhale, count 3 strides, then exhale as you count 3 strides. Continue this pattern as you complete your hills.^[6]
- Each footfall is 1 stride, so 3 steps will be 3 strides.
- You can adjust your counts if 3 doesn’t feel right to you. For instance, you can change your breathing to a 2 count or 4 count if that's more comfortable for you.

EditTraining for Uphill Runs

Build your legs with lunges, squats, and step ups. Strong legs are essential for running uphill, so don’t skip leg day. Do 3 sets of 8-12 lunges, 15-20 squats, and 16-20 steps ups 3 times a week. Rest for 1 day between leg workouts to give your muscles time to recover.^[7]
- Lunges: Stand up straight with your feet hip-width apart. Step forward with your right leg, then bend both of your knees into 90-degree angles to lower yourself to the floor. Don’t let your right knee go out past your toe. Push through your right heel to go back to your starting position and complete 1 lunge. Alternate legs to work both sides.
- Squats: Stand tall with your feet shoulder-width apart. Slowly lower yourself into a sitting position, keeping your back straight and your core engaged. Go down as far as you can, but don’t let your knees go out past your toes. Push through your heels to rise back to your starting position and finish 1 rep.
- Step ups: Stand in front of a sturdy box or a staircase. If you’re using a box, step onto the box with your right leg, then bring up your left leg. Step back down to complete 1 rep. Alternate legs to work both sides. If you’re using the stairs, lead with your right leg as you climb the stairs. Go back down and climb the staircase again, leading with your left leg.
Practice running inclines on a treadmill or stadium seats. Training on elevated surfaces can help you improve your stamina when you’re running hills. If you’re working out indoors, set your treadmill on an incline. For outdoor workouts, run up and down stadium seats. Alternate between running the incline and running on a flat surface.^[8]
- If you’re using a treadmill, you might run on an incline for 5 minutes, then on a flat surface for 5 minutes. Alternate back and forth for 30 minutes.
- If you’re running stadium seats, set a timer for 15-30 minutes, depending on your fitness level. Then, run up and down the stadium seats until your timer goes off.
- Even small inclines can help you build your stamina while running uphill.
Do intervals to help build your endurance and avoid fatigue. Interval training can help you build your stamina, improve your fitness, and burn more calories. To do intervals, sprint up an incline for 1 minute, then jog or walk briskly for 1 minute. Repeat these intervals for 20-30 minutes to help build your endurance.^[9]
- If you’re struggling with 1-minute intervals, try shortening your sprint to 30 seconds and jogging or walking for 1.5 minutes.
Focus on your exertion level and not speed to avoid tiring early. You likely want to run your hills as fast as possible, especially if you’re running a race. However, focusing on your speed can tire you out. Instead, monitor your exertion level. You should feel like you’re working very hard but aren’t at your maximum exertion level. If you feel like you’re pushing yourself too hard, slow down.^[10]
- If you burn through your energy too fast, you’ll naturally slow down and finish slower. Keep your pace steady and controlled to stay on track for a strong finish.

EditGoing Downhill

Land on your midfoot or heels while going downhill. You’re going to be moving faster while you’re going downhill because of gravity. This means that you don’t need to spring off the ground to maintain your momentum. Slow yourself down slightly by landing on the middle or heel of your foot. Continue this stride as you run down the hill.^[11]
- Landing on your heel will slow you down more than landing on your midfoot.
Take small steps to help you maintain control of your speed. You’re naturally going to be moving at a higher speed as you run down a hill, and it’s easy to lose control of your form. This can stress your body and increase your risk of injury. Shorten your stride so that you can maintain your quick pace without sacrificing your control.^[12]
Keep your back straight as you run the downhills instead of leaning. You might feel the urge to lean forward or back, but it’s important that you keep your back straight and neutral. Roll your shoulders back and engage your core to help you maintain your posture. Additionally, straighten your neck and keep your eyes forward rather than looking down.^[13]
- This will help you stay in control of your stride and avoid injury. Leaning forward or back can stress your body as you go downhill.