Hill Running Training | Hill Running Training Tips

Originally Published May 17, 2010

If you are thinking about starting hill running training or thinking about starting hill running, it is important to develop a good hill-running technique. 
In our latest blog, we go through the top hill running tips and some techniques for a good hill running training plan.

Benefits of Hill Running

Physical Benefits of Hill Running

Hill running can provide several physical benefits, including:

- Increased strength: Running uphill engages your glutes, hamstrings, and calves, which can help improve your lower body strength.
- Increased endurance: Hill running requires more effort than running on flat ground, which can help improve your cardiovascular endurance.
- Improved running form: Hill running can help improve your running form by encouraging you to engage your core and maintain a consistent stride.
- Burn more calories: Running uphill burns more calories than running on flat ground.

Mental Benefits of Hill Running

Hill running can also provide several mental benefits, including:
- Improved focus and concentration: Running uphill requires mental focus and concentration, which can help improve your mental toughness and resilience.
- Sense of accomplishment: Successfully completing a hill run can provide a sense of accomplishment and boost your confidence.
- Stress relief: Hill running in a natural environment can provide stress relief and improve your mood.

Physio Inq's Role

Physio Inq can help runners prevent injuries and improve their overall fitness through personalised treatment plans. Whether you're a beginner or an experienced runner, their team of physiotherapists can provide a tailored plan to help you reach your goals and avoid injury.

To find out how we can help you achieve your running goals, reach out to our staff via phone 1300 731 733 or make an appointment online here. 

Why is Hill Running So Hard?

Physical Demands

Hill running requires more effort than running on flat ground because you're working against gravity. Running uphill engages different muscles than running on flat ground, including your glutes, quads, hamstrings, and calves. This increased effort can lead to muscle fatigue and make hill running challenging.

Mental Challenges

Hill running also requires mental toughness and perseverance. When running uphill, it can be easy to become discouraged or give up before reaching the top. However, with practice and mental training, you can improve your mental toughness and push through challenging runs.

Tips for Getting Started

If you're new to hill running, start by incorporating short hill runs into your routine and gradually increasing the length and intensity of your runs. Make sure to warm up properly before starting your run and stay hydrated throughout. Additionally, consider incorporating strength training exercises to help improve your lower body strength and endurance.

Stay tuned for the next sections on Hill Running vs. Flat Running, Hill Runs Near Me, and How Long Should Hill Runs Be! 

Hill Running vs. Flat Running

Hill running and flat running both have their own benefits and challenges. While flat running can provide a more consistent workout and is easier on the body, hill running offers unique benefits that flat running cannot match. Here's a closer look at how hill running and flat running compare:

Comparison of the benefits of hill running and flat running

Hill running offers a more challenging workout that can help build strength and endurance more quickly than flat running.
Flat running is often easier on the joints and can be a good option for beginners or those recovering from injury.

Differences in physical demands between hill running and flat running

Hill running requires more energy and places greater demands on the cardiovascular system, making it a more intense workout overall.
Flat running can be a good option for maintaining fitness and endurance without the added stress of hill running.

Hill Runs Near Me

Finding good hill running locations in your area can be a challenge, but it's worth the effort. Running in natural environments can offer a more engaging and enjoyable workout experience, and hill running can provide unique physical and mental benefits. Here are some tips for finding good hill running locations near you:

- Look for parks, trails, and other natural areas that feature hills or inclines.
- Check online resources such as running forums and social media groups to find recommendations from other runners in your area.
- Use online mapping tools to scout out potential running routes that feature hills or inclines.

You can check out these resources on finding the best trail runs in your area:

• Alltrails.com
• Best Running Trails in Australia
• Trail Runs in Australia
• Best Trail Runs (WA)

Running in natural environments can provide a more engaging and enjoyable workout experience, while also offering physical and mental health benefits.
However, it's important to stay safe while running in natural environments by dressing appropriately, staying hydrated, and being aware of your surroundings.

Physio Inq can provide guidance on finding good hill running locations in your area and tailoring your training plan to your individual goals and needs. Physio Inq can also help you incorporate hill running into your workout routine by providing personalised training plans that include hill running and other exercises.

How Long Should Hill Runs Be?

Determining the appropriate length and intensity of hill runs can be a challenge, especially for beginners. It's important to start gradually and build up to more intense workouts to avoid injury. Here are some tips for determining the appropriate length and intensity of hill runs:

How to determine the appropriate length and intensity of hill runs based on individual fitness levels and goals.
Start with short, gentle hill runs and gradually increase the length and intensity of your workouts as your fitness level improves.
Pay attention to your body and adjust your workout routine as needed to avoid injury and overexertion.
Consider working with a trainer or physiotherapist to develop a personalised training plan that includes hill running and other exercises.

Tips for gradually increasing the length and intensity of hill runs to avoid injury.
- Warm up properly before each workout to prevent injury and improve performance.
- Gradually increase the length and intensity of hill runs over time to avoid overexertion.
- Incorporate strength into your workouts

How to Prepare For Hill Running

If a race course includes hills, train on similar hill gradients so there’ll be no surprises on race day. This’ll help you relax and improve your performance. Remember to check your shoulders for tension before you stride up a hill. If you’ve got them halfway up to your ears, roll your shoulders forward and backwards to get rid of the tension and position them low and relaxed.

If you can feel some tightness in your quads, lightly kick your legs back a bit further than normal at the end of every stride as you go up. But don’t do this on the down-slope.

The key to hill-running is to keep to the same effort level. This means you’ll be running more slowly uphill, but you won’t be wasting energy and end up breathless at the top! 

Tips for Going Uphill

- Pay attention to your posture as you approach a hill. Your arms need to be at a 90º angle and moving forward and back rotating from your shoulders and not side to side.
- Keep your back straight and lean in very slightly from your hips, without being hunched over.
- Focus on swinging your arms lower and shorter by keeping your arm-swing lower and faster, this keeps your legs lower to the ground and gives an energy-efficient short, fast stride.
- As you come up to the hill-top, start changing back to your normal stride.
- If you’ve followed the steps above, you’ll be passing runners who wasted their energy ‘attacking’ the hill!

Tips for Going Downhill

- When running downhill, focus on the feeling of almost gliding down.
- Instead of landing on your heel, try to land evenly across the middle of your foot.
- Lean forward slightly and use short, fast strides. Try not to lean back in a braking action.
- Your shoulders should be slightly in front of you with your hips under you.

We know it’s very tempting to over-stride, but if you can avoid taking long, leaping strides you’ll greatly decrease the pounding action on your legs.

Just tighten up your technique to get the satisfaction of being King of the Hill every time!