Hills are one of the most effective ways to build running strength — but they also increase load on the calves, quads and hips. Here’s how to improve your technique, build strength, and prevent injury when running uphill and downhill.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Hills are a powerful training tool — they improve strength, aerobic capacity, and running efficiency.
But hill running also increases load on the calves, quads, hips and trunk, making technique and progression crucial.
Whether you're preparing for events with elevation or just want to run stronger on inclines, understanding how hills change biomechanics will help you train smarter and avoid injury.
This guide breaks down both uphill and downhill technique, key strength exercises, and how to progress hill running safely.
Running uphill increases demand on:
Calves (especially soleus)
Glutes
Quads
Hip flexors
Trunk stabilisers
Running downhill increases:
Eccentric quad load
Tibial shock
Impact forces
Braking
Foot and ankle demand
Hills are incredibly beneficial — as long as progression is gradual.
Uphill running naturally shortens your stride and increases muscle engagement.
✔ Technique Tips for Uphills:
Keep your posture tall — not hunched
Lean slightly from the ankles (not the waist)
Shorten your stride
Increase cadence
Use strong arm drive
Keep feet landing beneath the body
Relax shoulders and upper body
What NOT to do:
❌ Don’t overstride
❌ Don’t look straight down at your feet
❌ Don’t “muscle” the hill — keep rhythm
Uphills are excellent for building strength and improving running economy.
Downhill running is where many runners develop knee, quad or shin issues.
✔ Technique Tips for Downhills:
Increase cadence slightly
Shorten stride
Keep feet landing closer to the body
Maintain stable posture
Avoid leaning too far back
Keep tension low in shoulders and arms
Why downhills cause issues:
Increased eccentric quad load
Higher braking forces
Greater tibial shock
Increased foot/ankle demand
Subtle changes massively reduce injury risk.
Uphills:
Achilles irritation
Calf overload
Hip flexor tightness
Glute fatigue
Hamstring irritation (from fatigue or overstriding)
Downhills:
Patellar tendon irritation
Quad soreness
Shin splints
Ankle irritation
Lower back tightness
Load management determines whether hills make you stronger or leave you irritated.
⭐ For Uphill Running:
✔ Calf raises (soleus and gastroc)
✔ Split squats
✔ Hip thrusts
✔ Step-ups
✔ Single-leg RDLs
⭐ For Downhill Running:
✔ Eccentric step-downs
✔ Squats (controlled tempo)
✔ Leg press (slow lowering phase)
✔ Core endurance (anti-rotation, carries)
These exercises build control, propulsion and shock absorption.
Week 1–2:
• Short hill efforts (60–90 sec)
• Walk the downhill if needed
• Only 1 hill session per week
Week 3–4:
• Add moderate hills
• Use run-downs on gentle descents
• Build volume gradually
Week 5–6:
• Add longer climbs
• Introduce downhill technique practice
• Maintain strength 2× weekly
Progression rules:
✔ No next-day flare above 2–3/10
✔ Maintain technique quality
✔ Increase only one variable at a time (volume or intensity)
Most runners benefit from:
✔ 1× hill session per week in base building
✔ 1–2× per fortnight in race prep
✔ Less hill volume during high-speed phases
Hills are a powerful tool — but best used strategically.
Avoid or reduce hills when:
❌ Patellar tendon pain is irritable
❌ Shin splints are active
❌ Achilles tendon is reactive
❌ Hip flexors are highly fatigued
❌ You’re returning from time off
Modify first — avoid completely only if symptoms worsen.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
