Estimated reading time: 5 minutes
Table of contents
- Why You Should Be Running Hills In Your Training
- Create more power in your legs
- Hills are another way of strength training
- Running hills in your training improves running economy
- Running hills improves aerobic power and aerobic capacity
- Running hills improves muscle elasticity
- Running hills in your training make you mentally stronger
- Hills are speedwork in disguise
- What goes up, must come down
Have you ever adjusted your running route just to avoid a big hill? I’m so guilty of this. Where I run it’s pretty much impossible to avoid hills, but I know each route like the back of my hand and will sometimes plan my route so I don’t need to run a big hill when I’m too tired. You’ve probably heard this before, but hills are really important for all runners. Let’s talk about why you should be running hills in your training.
Why You Should Be Running Hills In Your Training
Create more power in your legs
When you are running uphill you are working against gravity. The muscles in your lower body are forced to work together and contract harder to get you up the hill. In turn, you must create more power which results in stronger running overall.
Hills are another way of strength training
While lifting weights is extremely beneficial for runners, running hills is a way to practice using that strength when you are actually running. Rather than isolating a few of your muscles at a time, you are teaching them to work in coordination to get you up a hill.
You may also like: Hill Sprints (Best Add-On Strength Training a Runner Can Do!)
Running hills in your training improves running economy
Running economy is how much energy you use at a given pace. Obviously you want to be able to run faster while using less energy, right? A study published in the International Journal of Sports Physiology and Performance in 2013 had a group of runners perform six weeks of high-intensity uphill running intervals. They found that running economy improved and the runners were on average 2% faster in 5k time trials.
Running hills improves aerobic power and aerobic capacity
Dr. Bengt Saltin at the University of Copenhagen found that using hill workouts in training led to higher levels of aerobic enzymes in the quadriceps. This allows your muscles to work at a higher intensity for a longer period of time without feeling as fatigued. A 2021 study showed that that “hill running performance is positively associated with greater aerobic capacity and negatively associated with increases in adiposity and age”.
Running hills improves muscle elasticity
We want our muscles to be able to stretch and contract efficiently as we run, and this seems to be another benefit of running hills regularly. Having improved muscle elasticity will help you to improve your endurance so you can run longer with less fatigue.
Running hills in your training make you mentally stronger
The more you run hills, the more confident you will feel about them. When you run hills in training you will be more prepared for them on race day. You will know how to pace yourself to get up the hills without stopping to walk or using too much energy.
Hills are speedwork in disguise
There is a common saying that hills are speedwork in disguise. They have all the benefits I just shared to help you get stronger and faster, with less chance of injury. You can use hill repeats instead of track work if you are an injury prone runner, and still get many of the same benefits.
What goes up, must come down
My favorite part of running hills is the downhill. Remember that once you get up that hill, you will get to enjoy the downhill on the other side!
Hopefully I’ve convinced you that running hills in your training is important and beneficial. I often need to remind myself of these points as well. Make sure to also read some tips for running hills safely and effectively and Hill Workouts To Run Throughout Your Training Cycle!
You may also like:
Want to Run Faster? How to Adjust Your Training
3 Benefits of Treadmill Running That You May Not Have Realized
15 Running Lessons I Wish I Learned Sooner
Have you been running hills in your training regularly?
Would you rather run up a big hill at the beginning or end of your run?
What benefits have you seen from running hills?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I’ve been running a lot of hills over the last few months. My legs are stronger and I don’t have to breathe so hard when going uphill anymore.
At my upcoming race, we will have to cover 8’500 ft of elevation. I’d rather have that at the beginning of the race, but unfortunately, the steepest hills are in the middle.
I’m looking forward to the downhills!
That’s great that all your hill training has really paid off! Those sound like some major hills in your race- I’m sure the downhills will feel great!
we have hills built into our normal run route no matter which way we go. I have definitely noticed myself powering up them more easily the past few weeks where I used to take walk breaks. They are great training and the return is always some fab speedwork
That’s awesome that you are getting stronger on the hills! It seems like most places around here are super hilly.
I definitely try to include hills in my training. I’ve never wished I’d done ^less^ hill training during a race.
So true! Running hills always pays off!
Hills are a given in my ‘hood, so I get plenty of hill training done by default. You probably know this, but I have been known to substitute a stair workout for hill training, on occasion, if the weather is crappy (like this morning LOL).
Stairs are a great alternative to hills!
You must have read my mind. I have a hilly half coming up. My friends have reminded me that we have to run on hills. I NEVER do and I’ve resisted. They have chosen a hilly route for this weekend…11 miles of hills.
I may bail.. I don’t mind hill repeats but I don’t want to risk injury and during the race, I don’t min walking if the hills are tough.
That being said, you are right but I don’t think you can jump into running on hills. You have to start small.
Yes, that’s very true! Walking the hills is a good option. Or just running part of them and walking the rest.
I like doing hill repeats but my neighborhood is pretty flat except for a freeway over pass.
That makes it tough! But the overpass can be a good option!
I can’t avoid hills where I live either. My house is in the middle of a long hill so I either have to start or finish uphill. I did meet a friend for a long run a couple of weeks ago, parking at the bottom of the hill and running a flat route. It was so nice not to have to finish that last mile up the hill!
I think I’ll go run some hill repeats this morning. You’ve inspired me. 🙂
When I ran at the park a few weeks ago it was nice to not have the usual hills! Hope your hill repeats went well today!
Arg! I WANT to run hills but it’s so flat around here. The best I could do would be to run over the bridge that goes across the Turnpike- not exactly the most scenic route in the world but that would count as a hill!
It seems like alot of Florida runners use bridges as hill work! Its a great option if there are no real hills around!
Would definitely tackle the big hill sooner rather than later! I actually sort of enjoy hill repeats, and downhill races are my favorite!
Although I think that several of the shorter virtual races I did last year on the very steep hill near my house may have contributed to my Achilles problems — so I’m a little cautious about hills at the moment, but still doing repeats occasionally.
Very interesting info Lisa; thanks!
Its nice to get the hills out of the way early in the run! Even better that you get the downhill at the end! Hills can aggravate the achilles so its good to be cautious!
Hills pay the bills! I was in my best racing shape when I ran on the hills often. I’m using hill strides now to reintroduce faster running because they are so effective.
That’s great! I think hills have made me a stronger runner even though I complain about them often:)
It makes a difference! It’s hard to find hills here so I either have to travel, use the dreadmill or wing it.
I did targeted hill work during my last half marathon training and it really helped me so much. I felt so accomplished after these workouts!
Since I live about halfway up a hill I can’t avoid them! I’m either starting up or down. I always tell myself when I’m finishing my run up the hill that I’m really mentally preparing myself for long hard races.