by Coach Nicole Ford
Hills define trail running.
They’re the soul of the sport, the grinding climbs that spike your heart rate and the quad-pounding descents that test your control.
But hills are also where many runners blow up, twist an ankle, or shred their legs before the finish line.
A smarter approach, one that balances effort, technique, and training, can transform hills from something you dread into something you master.
We’ll discuss:
- How to train with hills to build strength, endurance, and confidence
- How to race hills wisely without “burning matches”
- What the science says about running uphill and downhill
- How to protect your legs while still moving fast
Why Hills Demand Respect
Uphills and downhills stress your body in very different ways.
Climbing demands power and cardiovascular effort; descending punishes your legs with eccentric (lengthening) contractions that cause micro-tears and soreness.
If you treat hills the same as flat running – pushing every climb and bombing every descent, you’ll likely run out of gas or end up hobbling.
Successful trail runners pace their effort and build specific strength to handle both directions.
What the Research Says About Running Hills
Uphill Running: Metabolically Expensive but Trainable
- Energy cost spikes with slope. As incline increases, your stride shortens and cadence rises to maintain rhythm.
- Uphill running can act as “strength training in disguise,” recruiting glutes, quads, and calves far more than flat running.
- Research suggests that gradual, consistent exposure to hills improves running economy and power over time.
- Moderate to steep hills (five to 10 percent) offer the best mix of cardiovascular and muscular adaptation.
🏃♂️ Downhill Running: Eccentric Strength and Control
- Downhill running can increase impact and braking forces by up to 50 to 70 percent compared with flat running.
- The quadriceps take the brunt of this stress through eccentric loading, leading to soreness and fatigue.
- Adaptation is possible: the “repeated bout effect” means that progressive exposure to downhills reduces muscle damage over time.
- Downhill work also demands neuromuscular coordination: how well you can stabilize ankles, knees, and hips to absorb impact safely.
In short: you can train your body to handle the energy demands of climbing and the pounding of descending, but you must do it progressively.
How to Train for Hills Without Breaking Down
1. Build Gradually
Start small.
Introduce moderate slopes before tackling long climbs or technical descents.
Early in the season, one hilly run per week is enough.
Add duration or grade every few weeks to build strength safely.
2. Mix Uphill and Downhill Work
Balance is key.
Too much uphill work leaves you unprepared for descents; too much downhill can destroy your quads.
Alternate focus weeks or sessions, for example, uphill intervals one week, controlled downhill repeats the next.
3. Incorporate Strength and Stability Training
Strength work is your insurance policy for hills.
Focus on:
- Single-leg squats and step-ups
- Eccentric exercises (slow lowering lunges, heel drops)
- Core and hip stability
- Balance drills and proprioception (e.g., wobble board or single-leg balance on an unstable surface)
This builds resilience in the joints and connective tissue to reduce downhill pounding injuries.
4. Use Technique Drills
Uphill cues:
- Slight forward lean from the ankles
- Quick, short steps: don’t “reach” uphill
- Drive your knees and arms rhythmically
- Keep your upper body relaxed
Downhill cues:
- Stay centered: slight forward lean, not back
- Short, light steps
- Soft knees and flexible ankles
- Look ahead to pick safe lines
- Land quietly (if it’s loud, it’s too hard)
5. Respect Recovery
Downhill work, in particular, can cause deep muscle fatigue.
Schedule at least one easy or rest day after a downhill session, and avoid stacking hill workouts back-to-back.
Soreness is not the goal, adaptation is.
How to Handle Hills on Race Day
On the Climbs: Don’t Burn a Match
- Ease into the hill. Start conservatively; let others surge early while you hold steady.
- Use effort, not pace. Heart rate or perceived exertion is a better guide than speed.
- Walk with purpose. Power hiking can be more efficient than running steep grades.
- Stay relaxed at the top. Cresting too hard leads to fatigue and blown quads before the descent.
On the Descents: Smooth Is Fast
- Quick, soft steps. Avoid overstriding: it increases impact and braking.
- Look 10–15 feet ahead. Anticipate rocks, roots, and footing changes.
- Use gravity, don’t fight it. Let your stride flow naturally but stay in control.
- Protect your ankles. Strengthen them in training and stay mentally alert for terrain shifts.
- Recover actively. After a long descent, back off slightly to let your muscles rebound.
The Mental Game
Trail hills can feel endless, but breaking them into sections helps.
Focus on effort and rhythm, not distance.
Trust that every climb has a summit, and every descent eventually levels out.
Three Things to Know About Hills for Trail Running
1. Pace the Climbs: Don’t Burn a Match
Run by effort, not by pace.
Keep your breathing steady, shorten your stride, and stay relaxed.
On steep sections, power hiking is often more efficient than forcing a slow run.
You can’t win your race on the first hill, but you can lose it there.
2. Train Both Directions: Uphills Build Power, Downhills Build Resilience
Hill training isn’t just about climbing.
Uphills strengthen your cardiovascular system, glutes, and calves, while downhills build eccentric strength and coordination.
Practice both regularly so you can climb strongly and descend confidently.
3. Smooth Is Fast on Descents
Short, quick steps and soft landings protect your legs and reduce impact.
Stay centered over your feet and let gravity help you flow downhill without braking or overstriding.
Smooth, controlled descents are faster and safer than reckless ones.
Need More?
Coach Nicole Ford is an experienced trail runner and ultra athlete.
You can reach her at [email protected]
