Hill training for beginners

Hill training for beginners


Hill training for beginners


Hill training is a truly effective means of taking your running abilities to the next level. Hill training can improves your stride and cardio vascular fitness while strengthening muscles, tendons and ligament.

During an uphill run your muscles to work harder to overcome gravity and propel you forward.
Hill running can be a steep learning curve, so with our handy hints, you can master hill training with less fatigue.

Running uphill

As you begin to climb the slope, decrease the length of your stride and reduce your pace, but still try to maintain the same amount of effort you were exerting while running on the flat.

Keep your body position upright, as there can be a tendency to want to lean forward as you ascend the hill.

Your breathing should remain consistent. If you’re feeling breathless, you may need to reduce your speed or take smaller steps.

Running downhill

It can be tempting to let gravity boost your speed on the downhill, but sprinting can result in extremely sore muscles. On the other hand, persistent slowing down too much puts strain on the quadriceps.

Stay light on your feet and shorten your stride if you feel you’re inadvertently picking up speed, until your gain your normal rhythm. You can also try leaning backwards to slow yourself down if you find yourself losing control.

If you can’t find hills to run up, you can try using the hill setting or crank up the incline on a treadmill to get a similar effect training intensity.

Try adding hill running into your training regime each week.