Reasons you should be running uphill↗️

Uphill running might feel like a nightmare at first—especially for new runners. Climbs demand bigger effort, drain energy fast, and push your muscles to their limits. But what if we told you that conquering those hills is one of the best things you can do for your running journey?

Let’s reframe the struggle and uncover why uphill training is a game-changer.

👉Strength & Power Boost

When you run uphill, your body recruits additional muscle groups—like your glutes, quads, calves, and core—that often take a backseat on flat ground. This full-body engagement builds functional strength, improves running form, and enhances power. Over time, you’ll notice faster sprints and more explosive strides, even on level terrain.

👉 Next-Level Endurance

Hill repeats force your cardiovascular system to work harder, increasing lung capacity and aerobic fitness. The sustained effort teaches your body to efficiently use oxygen, translating to better stamina for long-distance runs. Plus, climbing strengthens tendons and ligaments, reducing injury risk.

👉VO₂ Boost

Although running uphill can be tough on the legs and send your heart rate soaring into anerobic zones, your body is undergoing a potentially significant VO₂ boost. What’s VO₂? In the simplest terms, your VO₂ max is how well your body is able to consume oxygen. The higher your VO₂ max, the better you can run, as your body can take in and deliver more oxygen to muscles.

👉Calories

When running with a caloric goal in mind, many believe that increasing distance will equal an increase in calories burnt. It also triggers the afterburn effect (EPOC), keeping your metabolism elevated long after your workout ends. Simply add some elevation to your run and you will able to burn more energy in less time making process more fun! 😅

👉Injury Prevention & Improved Running Economy (Cadence)

The best way to avoid any running-related injuries is to train on all types of terrain.

Short, steep strides on inclines promote proper running mechanics. You’ll develop a quicker cadence, stronger push-off, and better posture—all of which make you a more efficient runner.

Takeaway:

🕟If you don't have time for a strength session and a daily run, use uphill work to combine the two.

💥If you feel that sprinting makes your muscles tight and you are prone to injury, replace them with uphill sprints. The strides are shorter because of the incline, which reduces the risk of injury.

🏃‍♀️If your running is inefficient because you are not lifting your leg high enough - short uphill runs will help you improve your running economy by improving your technique.

➡️The most typical uphill workout, suitable for everyone:

Interval time ratio 1:3 (30sec uphill / 90sec downhill)

Gradient: 6-8%.

Number of repetitions: 6-10