‘Hill’ doesn’t have to be a four-letter word with these tips

Published: January 9, 2018 | Updated: January 2, 2025

Estimated reading time: 2 minutes

“Hill” can be a nasty four-letter word for any runner. Don’t let a fear of incline stand in your way of conquering a course with hills. With proper technique, you will build confidence and momentum to tame any hill.

1. Smile: Remember, this too shall pass. You totally got this.
2. Get your lean on: You will naturally lean into the hill, but avoid leaning too much. Doing so will make your push-off more difficult and strain your hip flexors.
3. Forefoot strike: Allow your forefoot to do all the work. You will have a natural tendency to toe the hill, so do it! It will allow for shorter, quicker strides and waste less energy than with a heel strike.
4. Keep your eyes on the ground: There’s no need to measure the hill up in order to beat it. Instead, focus on what is right in front of you. Keep your eyes on the ground, and you will be at the top of the hill in no time.
5. Push, push, push: Now’s the time to really exercise your determination. Don’t pull your pace back until you are on the downhill.
6. Enjoy the downhill: You made it up the hill! Use the downhill to recover. Open your stride back up and let gravity pull you down the hill.