How To Run Uphill | Make Hill Running Easy!

Running uphill is hard, right? They can be a bit of a struggle but as runners and triathletes, we can't avoid them forever! There are certain aspects of our running gait that we can work or alter to make things more efficient. Here are our top tips to make uphill running easier.

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍

Submit your content here:

Watch more on GTN...

Music - licensed by Epidemic Sound:
ES_Back in Time - They Fall
ES_Beyond Elysium - Wellmess
ES_Black Vulture (Instrumental Version) - Static Rush
ES_Breaking My Own Heart (Instrumental Version) - Rain Jewels
ES_Check For Pulse (Instrumental Version) - Duplex Heart
ES_I Don't Know How They Know My Name - Of Men And Wolves
ES_Love Is Blind (Instrumental Version) - Coma Svensson
ES_Sin City - Sven Karlsson
ES_Sleeplessness - Glow Machine

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers – and everyone in between!

With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide ranging topics
- The best triathlon bike tech and gear with pro know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!

Welcome to the Global Triathlon Network.

Thanks to our sponsors:

[gtn]

How often do you include hills in your run training? 🏃‍♂️

[bongjunting]

Looking up is the worst thin to do. You should keep your posture proper but look slightly downwards. The psychological effrct of knowing there's a huge hill ahead makes it even more difficult. You want to trick your mind into thinking it's flat.

[amblincork]

In races, on steep uphills, bending forward enough to get the benefit of gravity to allow a quicker pace can be very effective way of running hills faster - it does require a good strong core to enable core muscles to support upper trunk of body and to avoid aches or injury to back. Bending forward significantly to get a gravity benefit does mean looking at horizon is not really possible and obviously doing this means the runner wont be keeping an upright stance as suggested in this video. It is a technique most suitable for shorter races and does require practicing this in training over a period to find how this technique would suit any individual runner and how it may be done safely. On longer races, less speed is required on any individual hill, so it may not be appropriate - though on longer races, many runners will power hike steep sections and that will involve bending over and forward to a degree anyway. The key to both is a good solid core.

[joeb]

I love on a hill. Bottom to top. For the last 6 months ive gotten addicted to slowly jogging up the hill. Its brutal. However, had a physical...went from 174 to 159lbs, dropped cholesterol 40 points...its an amazing workout. I can now run it without stopping and so much better on the knees! Try it!

[SunshineSaint-vwcp]

I just joined the xc team at my school, your videos are very helpful! Thank you for posting!

[santiagodelcampo]

I'm from Mexico and in 17 days I'll be playing in the nations of my country in the sprint distance. The intereandte is that in the race on foot there is unevenness and ramps of 4%. I will apply what I saw in this video and return to report the results. Thank you

[reieli]

Thank you GTN channel for continuing making running videos and advice. Very helpful and beautifuly filmed. Great timing to watch after and before run while rolling and stretching. I would not be able to continue running without this channel especialy during C19. I rewatch almost all GTN content as revision, run workouts and motivstion. One the best running channels on Youtube. 🙏

[jonathanzappala]

I’ve done the Mt. Washongton road race. Later on when you get tired, the difference between running 13 min per mile and walking 15 min per mile isn’t big, and walking is at a lower cost. It becomes a run/walk game if you didn’t pace it well like me haha.

[notmyrealname]

Yeah in the relief of creating a hill a few years ago I relaxed and stopped concentrating and fell on tufty grass and broke my foot..had to drag myself (with the dog) back to the car a few miles and then drive myself to a and e...crutches and moon boot and physio £££ later and I’ve learned my lesson and am more careful!

[sea-lotus]

I wish I could honestly, but yalls hills don't look like ours in TX lol. Love the content! Thank you!

[grantmckay]

Really helpful advice. I have been wondering about pacing and stride length for a while. Thanks!

[izzanmakhir]

I don't mind to run uphill everyday with that view.

[Starchaser]

Fortunately I live next to Everton Park, lots of steps and miniature hills and paths, perfect for those 10 second sprints either uphill or choose the flat 🤔 ...

[SQUALOio]

Everyone knows that the best way to run uphill is simply to avoid hills!

[diegolange]

Great video especially the views! Any advice on how to get down without injuries? Although I have to say that I got my runners’ knee (ITBS) from uphill intervals …

[MrnIQu]

#askgtn you made some videos about running with Power a while ago. Can you tell us if you stuck with it and why (or not)? That would be great!

[thekarmafarmer]

My heart is pumping when I go up hill. Was a bit worried to hear that this might do damage. J thought it was the whole point? 😢😢

[bikeanddogtripsvirtualcycling]

i kept thinking that i could see a small head peering over the top of the hill each time the camera moved - until i realised i just need to clean my monitor 🤣🤣

[ianbritton]

Ian Sharman says don’t use the word walk but use hike instead. He believes it has a more positive approach and makes you faster.

[jamiefuhrman]

do you have advice on how to approach hills in a short course race vs. ironman distance?