How to Get the Most out of Hill Training

Put simply, hill training is an effective and easy way to build strength and endurance in running. Running uphill forces your muscles to engage and work hard, inciting recovery and pushing your body to become faster and stronger.

If you think we’re lying, studies agree with us. A 2015 study published in the International Journal of Sports Physiology and Performance had a group of runners perform high-intensity hill running intervals over a six-week period; not only did their running ability improve, but on average, they were two per cent faster in 5km time-trial performances.

Uphill vs Downhill

It’s not just about the uphill battle. Both uphill and downhill running have unique advantages, equipping you with a well-rounded approach to hill training. While going uphill puts more pressure on your heart and lungs, downhill engages a whole new set of rewards.

While going downhill may feel better aerobically, the impact can cause contractions within your quad and calf muscles. These micro-tears in your legs through downhill thumping leave you with soreness, but with time and recovery, you can rebuild to strengthen the muscles.

What my Hill Training should look like

Hill training can impact any runner at any distance and should be looked at fondly rather than with distaste. You should look for a hill with a 5% to 8% gradient; however, you can repeat your exercises if you live somewhere that may only have smaller ones.