Hill Running: How to Run Up and Down Safely

Hills are hard at first, but they build strength and make flat running feel easier.

Running uphill

• Shorten your stride. Take smaller, quicker steps.
• Lean slightly into the hill from the ankles, not the waist.
• Keep your head up and look ahead, not at your feet.
• Swing your arms to help drive you up.
• Slow down. Pace on hills is slower, and that is expected. Judge by effort.

Running downhill

• Stay relaxed and avoid leaning back.
• Take quick, light steps to control your speed.
• Land under your body, not out in front, to reduce the braking force.
• Do not race down if you are tired, as downhills can be hard on the legs.

When to walk

Walking the steepest part of a hill is completely normal, even for experienced trail runners. It saves energy and lets you recover.

Using hills in training

Once you are comfortable running, a simple hill session is:

1. Warm up for 10 minutes on flat ground.
2. Run uphill hard for 30 to 45 seconds.
3. Jog or walk back down.
4. Repeat 4 to 6 times.
5. Cool down.

What your numbers will show

Your pace on a hilly route will be slower than on a flat one. Do not compare them directly. Distance and time over a similar route are a better measure of progress.

Tips

• Add hills slowly.
• Be careful of your calves and Achilles tendons.
• Choose safe, well-surfaced hills.

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