Running uphill can be hard work (an uphill struggle, you could say?), but it can be a real asset to your training, putting you through an intense workout in a short space of time. Here’s some advice to help you elevate your sessions... 

Plan your route

Take a look at your regular training routes and see if they already include any hills. If not, have a think about how you could alter your routes or find a new run in your area.

Approach it gently

Like any type of exercise, if you’re new to hill running you need to approach it sensibly. Start with gentle hills, short distances and a slow pace, gradually building up the intensity over time.

Running uphill will work your muscles in a different way to flat road running, so to avoid injury you need to let your body adjust. Your legs will feel more tired than usual after hill running, so try running a little slower the following day to help them recover before your next session.

Quick-fire tips

Once you’re acclimatised to hills, here are some more tips to help you get the most from your hill running sessions:

• Be prepared to attack the hill before you reach it, so you’ve pick up your pace before you reach the bottom.
• As you run up the hill pump your arms and shorten the length of your strides, but take faster strides to keep up the pace.
• At the end of your hill running workout, you should feel like you’ve worked hard, but that you could manage one more hill if you had to.
• Get plenty of practice – it’s the only way to get better at hill running and improve your technique.