Why Every Runner Should Be Running Hills

The Fast Bananas RUNsource 2024 photo by Alan Lam

If you're looking to get stronger, faster, and more efficient — without stacking on a ton of extra miles — hills are your shortcut. They’re simple, effective, and backed by science. Whether you’re prepping for a trail race, marathon training, or just want to run with more confidence and power, adding hill workouts to your week is one of the smartest things you can do.

Why Hills Work: The Research

Uphill running fundamentally changes your stride mechanics and muscle recruitment. As the slope increases, runners naturally take shorter, quicker steps and shift their power production from the ankle to the hips — putting more load on the glutes and hamstrings (Roberts & Belliveau, 2005)​. This demand on the posterior chain helps build strength and improve running economy without the high impact forces of flat speed work.

At the same time, uphill running increases the energy cost of running — your body burns more energy per foot traveled. That means you're working harder at slower speeds. One study showed a more than 50% increase in metabolic cost at a 7% incline compared to flat ground (Padulo et al., 2013)​. That’s a huge stimulus with a lower risk of overuse injury.

Neuromuscularly, hill running challenges your coordination, balance, and posture control. This is especially true in trail and mountain environments, where surface variability adds to the load. Post-race fatigue studies show reduced vertical stiffness and power output in slower runners, pointing to the importance of strength and coordination on climbs (Giovanelli et al., 2016)​.

Hill Workouts Backed by Science

Here’s how to turn that research into smart, effective training:

🔹 Short Hill Sprints (15–30 sec)

These target explosive strength and neuromuscular power — especially in the glutes and calves. Since uphill running shifts propulsion to the hips (Roberts & Belliveau, 2005)​, short, steep sprints help build that sport-specific force production. Think of them as weightlifting on the run.

Example: 6–10 x 20 sec all-out, walk-back recovery.

🔹 Hill Repeats (60–90 sec)

These hit that sweet spot between speed and endurance. You’re working above threshold, recruiting both aerobic and anaerobic systems. Studies show that VO₂max and strength are key predictors of uphill performance — especially at moderate slopes (Lemire et al., 2020)​.

Example: 4–6 x 60–90 sec at a hard effort, jog or walk back down.

🔹 Long Climbs (3–5 min)

These build aerobic power and mental resilience. Longer intervals at threshold pace reflect the demands of sustained uphill racing. As slope increases, the work shifts toward joint power at the hip and increased overall muscular demand (Vernillo et al., 2017)​.

Example: 3–5 x 3–5 min at steady, threshold effort, recovery jog back down.

🔹 Rolling Hills Runs

Perfect for real-world race prep. These help you transition in and out of inclines smoothly and build pacing skills. Research shows that terrain variability improves neuromuscular control and reduces form breakdown under fatigue (Giovanelli et al., 2016)​.

Example: 45–60 min steady-state run on a hilly course or trail.

Is Hill Running Enough for Strength?

Hill running is strength work — but it’s not a complete substitute for lifting. While it builds sport-specific power in the glutes, calves, and hamstrings, it doesn’t target everything runners need. Research shows that combining hill running with traditional strength training improves performance, running economy, and injury resistance (Janssen et al., 2017; Vernillo et al., 2017)​​. So yes, run hills — but keep the deadlifts and single-leg work in rotation.

The Bottom Line

Hills train your muscles, your lungs, your brain, and your mindset. They improve form, boost energy efficiency, and build strength in ways that directly transfer to racing. And the best part? You don’t need a track or a gym. Just find a hill.

And if you’re not sure where to start or how to build hills into your training without overdoing it — that’s where RUNsource comes in. As your knowledge hub for all things running or your coach and healthcare provider in your pocket, RUNsource helps you train smarter with research-backed guidance and real-world strategies.

What's even better - the RUNsource app is now eligible to use your FSA /HSA dollars. Just download the app from apple or google play today.

#RUNsource #Runwithfastbananas #RUNsourceperformance #RUNsourcepreventionequalsperformance #hillworkout

References

1. Roberts TJ, Belliveau RA. Sources of mechanical power for uphill running in humans. J Exp Biol. 2005;208(Pt 10):1963–70​.

2. Vernillo G, Giandolini M, Edwards WB, et al. Biomechanics and physiology of uphill and downhill running. Sports Med. 2017;47(4):615–629. doi:10.1007/s40279-016-0605-y​.

3. Giovanelli N, Taboga P, Rejc E, et al. Effects of an uphill marathon on running mechanics and lower-limb muscle fatigue. Int J Sports Physiol Perform. 2016;11(4):522–529. doi:10.1123/ijspp.2014-0602​.

4. Padulo J, Powell D, Milia R, Ardigò LP. A paradigm of uphill running. PLoS One. 2013;8(7):e69006. doi:10.1371/journal.pone.0069006​.

5. Lemire M, Hureau TJ, Favret F, et al. Physiological factors determining downhill vs uphill running endurance performance. J Sci Med Sport. 2020;24(1):25–31. doi:10.1016/j.jsams.2020.10.005​.

6. Janssen M, Scheerder J, Thibaut E, et al. Who uses running apps and sports watches? Determinants and consumer profiles of event runners’ usage of running-related smartphone applications and sports watches. PLoS One. 2017;12(7):e0181167. doi:10.1371/journal.pone.0181167​.