Hill Running Sessions, Tips and Technique | HOW TO Run Hills

Most runners avoid hills because, well, they're hard and not much fun... But, here on The Running Channel we're going to show you how hills can be your FRIEND* and give your training a boost. Please hit SUBSCRIBE to get more great content from us, we really appreciate it.

* the kind of friend you don't want to see too often.

↓↓ Where's your favourite hill? Is it awful? Comment below and let us know. ↓↓

--------------------

🏃 Check out The Running Channel on social media 🏃:

.
.
.

[jennyayres]

My new mantra is 'If you run up that hill it will be over with faster.' My legs sometimes disagree but it's working so far!

[tomschipper]

While you art talking about training in this video I'll share something that worked very well for me when I was about 20 years younger and 20 pounds lighter (I'm 66 now). We have a very challenging half marathon here with a number of steep climbs some lasting well over a half mile often times followed by big descents. My approach on those monster hills was to slow my pace at the base of the hill and gradually pickup my pace as I went up the hill. I would hit the top almost sprinting having passed back the runners who went flying past me at the bottom of the hill and I could then use the downhill (downhill running came naturally to me) to put some distance between myself and those who went charging at the base of the hill and were gasping when they hit the top of the hill and would be using the downhill just trying to recover.

[alexchapman]

I’ve been using short hill sprints in my warm up. Just 5x20m with a slow walk back between each sprint. It gets the bpm up and ready for work quite nicely.

[fudbeer]

Really useful video Living in Sheffield nearly all my training is on hills and would concur about the short strides, other tips particularly if you are racing is on very small hills you can sometimes just "power" through them without altering pace but with most longer hills its best to start slow get used to the gradient then build speed as you near the summit.One other thing hills are great for lifting your mood when you master them I find running on the flat boring in comparison.

[keithtondeur]

I like the way the running channel and Anna particularly breaks down and explains each type of work out. Anna has a depth of knowledge and a great personality thank you for helping me

[arsenalforever]

Love the ‘Phoebe from Friends’ example

[timynator]

My favorite hill run is a local trail in the forest. it starts out with a 60m elevation climb with a 6.5% gradient then a short section that is very flat followed up by another 50m climb with a gradient of 4%. The fact that the trail itself is very technical makes the downhill afterwards even harder than the uphill part of the run. It's also the perfect distance from my home, to get a nice warmup and cooldown when starting and finishing right outside the door. absolutly love it.

[robertaartro-morris]

I often like to find somewhere where I can run between 100 and 200 metres uphill and then another 50 metres over the top to practise switching at pace and reinforce the idea that getting to the top of the hill is not an excuse to slow down. Wimbledon Common and Richmond Park both have lots of good places to do this for those who live in SW London.

[mitchellatkins]

Classic thought: "Just think the ground is lava" hahaha, I had never thought of that

[daltonruns]

I live in Tucson AZ and there isn't anywhere truly flat to run. I get lots of hill work, but I have yet to fall in love with them.

[devohnmitchell]

I notice the more often I do squats the more easier hill running has become. Thus I do bodyweight squats before every run and weighted squats after the run. I tried the upright posture when running uphill but it's easier for me when I lean into the hill a little more and angle my head somewhere in between look at the top of the hill and looking at the ground. Just my thoughts

[kidvid]

Where I live it is quite hilly. Fortunately, I love hills.

[happysmurfette]

Wow I just started uphill running and these tips are gonna be super helpful!! Thank you so sssso much TRC💥👊🙌

[skirtonbear]

Flatland here in the Sacramento Valley-our Run Crew has a regular route that has a freeway overpass for pedestrians and cyclists we hit at mile 1 and back at 1 ¾ miles-we complete a 5K that way weekly.
Running it twice in a 5K is difficult enough I can’t imagine 10 repeats.

[lprgeddes]

For running downhill, leaning forwards helps you go faster. However, leaning backwards slightly reduces your injury risk as your joints will not pulsate as much. Therefore in training, unless you are practising descent technique, your practice should involve you not leaning forwards to prevent impact on your body and aid recovery.

[jimewelsh]

I really needed this info! Thank you very much

[GatherYeRosebudsWhileYeMay]

1:16 is fucking hilarious the innuendo is not wasted here

[hairyairey]

We have "The Tump" in Peterborough - come and try it Anna!

[robbiew]

My local Parkrun at Haigh Woodland in Wigan is pretty brutal.. a 300ft descent for 1.5 miles followed by a 300ft incline for the remaining 1.5 miles.. I would also add that doing some warm up before launching into hill repeats is probably a good thing and wearing long running socks to protect the calf muscles is a definite.

[StoutProper]

Dovestones in Greenfield, Oldham. 980 feet climb in 2.1 miles and that's just from the car park. Do it from the local pub and it's far tougher