3 step to conquering any hill
Elevate your running game with these essential tips for mastering hills, both up and down
Becoming an expert at hill running isn’t just about conquering inclines—it’s about unleashing your inner mountain goat. While it can be tempting to avoid the uphill (and downhill) battle, using these tips to tackle the slopes can boost both your speed and stamina, no matter your race distance. Elevate your game by mastering these techniques to ascend and descend gracefully, ensuring you reap the rewards of hill training without causing injury or maxing out on effort.
Conquer the long, steady ascent
When it comes to climbing hills, slow and steady truly wins the race. Charging uphill at full speed might seem like a good idea, but it can drain your energy reserves faster than you anticipate and leave you gassed before the finish. Instead, focus on maintaining a moderate, sustainable pace that keeps you cruising up those inclines without burning out. Studies reveal that many runners hit the hills too hard at first, only to find themselves struggling to maintain that effort later on.
Find your stride at the summit
It’s tempting to ease off the gas once you crest a hill, but if you want to keep your momentum, you’ll need to quickly switch back to your regular stride. When you’re climbing, your steps naturally shorten, and it takes some conscious effort to lengthen them out again. Practise cueing yourself to open your stride and pick up your pace.
To get better at this, find a short hill that takes under a minute to reach the top. Power up to the top, lengthen your stride, and accelerate for roughly 15 seconds. Run easily back down the hill to recover and repeat five to 10 times to lock in the habit.
 Embrace the downhill dash
Speeding downhill might seem like a breeze, but it’s actually a skill that requires practice and finesse. Adding fast downhill sections to your training can help you develop the confidence to run with a relaxed, controlled stride, while avoiding the temptation to let gravity take over (and zoom out of control).
After your regular run, mix in four to six 100-metre strides down a gentle slope. Focus on shortening your stride, keeping your arms wide and low for stability and maintaining quick, smooth steps. If you find the effort easy, push yourself to pick up the pace. As you gain confidence, challenge yourself with steeper descents to fine-tune your downhill technique.
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