Trail technique series
Uphill Running Technique
Good climbing is about running economically, not heroically. Short steps, a tall posture and knowing when to switch to a fast hike will get you to the top with more left in your legs than the runner who charged it.
- 1st place (50yr) UTA100K by UTMB, 2026
- Trail technique series
- Running form analysis included
The five cues for running uphill
When should you walk up a hill?
On steep climbs, a strong power hike is often as fast as running and costs less energy. Most trail runners switch somewhere around the point where running becomes a shuffle. Hands on the thighs, short powerful steps, and keep moving. In a long trail race, hiking the steep pinches early is how you save your legs for the second half.
- Hike when your running steps get shorter than your hiking steps would be
- Hike when your breathing spikes and you still have a long way to go
- Run again as soon as the gradient eases, before your legs set into a walk
Hill sessions that make you a better climber
| Session | How to run it | What it builds |
|---|---|---|
| Short hill sprints | 8 to 10 x 10 to 15 seconds up a steep hill, walk back down fully recovered | Power and stride strength |
| Hill repeats | 6 to 10 x 1 to 2 minutes up a steady hill at a strong effort, jog back down | Climbing fitness |
| Long climbs | 2 to 4 x 5 to 10 minutes on a long hill at a steady, controlled effort | Race specific climbing endurance |
| Power hike repeats | Steep trail or a treadmill on high incline, hiking hard with hands on thighs | Hiking speed for steep trail races |
Do one hill session a week in place of a normal interval session, and keep it at least two days away from your long run. Leg strength work, especially calves, quads and glutes, makes climbing feel easier too. See the strength routines for runners.
Common uphill mistakes
- Trying to hold flat ground pace and blowing up halfway up
- Bending at the waist and staring at your feet
- Overstriding and pushing off from a long, slow step
- Stopping at the top instead of running smoothly over the crest
Questions runners ask
How do you run uphill without getting tired?
Shorten your stride, stay tall, drive your arms and run to an even effort rather than a pace. On steep climbs, switch to a strong power hike.
Is it better to walk or run up steep hills?
On steep climbs a fast power hike is often as quick as running and costs less energy, especially early in a long trail race.
How often should I do hill training?
One hill session a week is enough for most runners, used in place of a normal interval session and kept away from the long run.
Do hill repeats make you faster on flat ground?
Yes. Hills build leg strength and fitness with less pounding than fast flat running, and that carries over to road racing.
How do I train for hills if I live somewhere flat?
Use bridges, car park ramps, stairs and a treadmill on incline, and add leg strength work twice a week.
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