How to run uphill

“Arms run hills” is a phrase heard a lot around hill training and as silly as it may initially sound, when you consider that the legs essentially match the speed of the arms, it begins to make a little more sense.

To climb hills fast, a faster than normal cadence is needed. If we pump our arms a little quicker, we then run quicker.

If you’re lifting your heels quickly and high when running on the flat, you need to keep doing this when you’re climbing too. The spring effect our foot gives us when running, is equally important here as we load the muscles and connective tissue to propel us vertically and forward.

Keep looking ahead of you as you would normally. Don’t be tempted to look down or let your head drop with the exertion. As hard as this is to follow, it’ll shorten your stride and make the hill even harder, so keep your discipline here to get rid of the pain in your legs and lungs that bit sooner.

Engage your glutes here to push the hips forward. If your backside is sitting way back in your stance, you’ll naturally be leaning forward and like a drooping head, this will make your strides shorter and the hill even worse.

If you struggle with hills, the best thing you can do is work on them. Our weakest areas are often the areas with the greatest potential to positively impact our performance.

If you’re a recreational runner maybe do this once or twice per month to keep your hand in but try to make it enjoyable.

For runners who are working towards a goal, a weekly hill session, or ditching of pace comparisons to allow for hills in nearly every run would be a good tactic. Come race day you’ll be racing ahead of your competition or times.