Image: iStock.com / vgajic

If you’ve ever faced the challenge of conquering steep hills during your runs, you’ll know that uphill running can be a true test of strength, endurance and mental fortitude. To incorporate into your strength training, here’s a variety of exercises which are designed to power up you hill sessions.

Why do runners need to build strength for uphill running?

Even if you haven’t signed up to any mountain-summiting races, incorporating some hill training into your running routine will make you stronger even on the flat. That being said, even the most benign-looking race courses can have hidden hills and elevation in them. Strengthening your body so that uphill running feels easier is always a good plan if you have an upcoming event.

What equipment do I need for this workout?

The only bit of kit you’ll need is an exercise ball – here are our home gym equipment recommendations. You’ll also need something you can step up onto, but the bottom stair or a box will do. We’d also recommend a yoga mat so you’ll have somewhere comfortable to lie down on.

Uphill running workout

Warm up

Always start with a warm up. We’d recommend something dynamic that includes leg swings, high knees and lunges.

Sets and reps

Start by performing two sets of 15 repetitions. If you want to up the difficulty, you could try wearing a running backpack with a bag of rice or a weight in it.

Cool down

Cool down by stretching your legs and foam rolling to aid recovery and reduce muscle soreness the day after. If you’re really struggling with muscle soreness you may want to invest in a massage gun.

Workout to make uphill running easier

Single leg bridge

Areas trained: Back thigh, bum (hamstrings, glutes)

Why do it? Strong hamstrings are very important for helping you run uphill.

Technique:

1. Lie on the floor with your arms next to your side
2. Keep your left knee bent and your left foot flat on the floor
3. Lift your right leg up and extend it to the ceiling
4. Keep your knees together and lift your hips off the floor to form a straight line between your shoulders, hips and knees
5. Complete one set before changing over to the other side

Be safe: Keep your hips level throughout the range of movement.

Cross overs

Areas trained: Stomach muscles (rectus abdominus)

Why do it? Strong core muscles will ensure that your upper and lower body work as a unit together.

Technique:

1. Lie on the floor with your knees at a right angle
2. Place your hands behind your head
3. Cross your right elbow over to your left knee and extend your right leg
4. Return to the middle and repeat on the other side
5. Alternate between right and left

Be safe: Don’t pull on your neck.

Jumping plank

Areas trained: Stomach muscles, core muscles (rectus abdominus, transversus abdominus)

Why do it? This will boost your ability to tighten your core muscles and power you up those hills.

Technique:

1. Kneel on all fours
2. Place your hands on the floor directly underneath your shoulders and lift your knees off the floor to form a straight arm plank
3. Jump to open your legs slightly wider than hip width
4. Jump back to the starting position

Be safe: Keep your back straight the whole time.

High knee box step up

Areas trained: Front thigh, hip flexors, bum (quadriceps, psoas muscles, glutes)

Why do it? Building hip flexor strength will help you lift your feet slightly higher with each step and improve your uphill running technique.

Technique:

1. Stand behind a box or step
2. Step on with your right leg while swinging your left leg up until your knee is level with your bellybutton
3. Step your right leg back to the floor
4. Repeat the move as fast as possible
5. Complete one set before changing over to the other side

Be safe: Ensure that your whole foot is securely on the box.

Stability ball pike

Areas trained: Stomach muscles, core muscles (rectus abdominus, transversus abdominus)

Why do it? It will help improve your overall uphill running posture.

Technique:

1. Place your hands directly underneath your shoulders on the floor
2. Place your feet on a stability ball
3. Push your hips up to to the ceiling and roll the ball closer to your hands
4. Return to the starting position

Be safe: If you feel a pinch in your back, you are dropping your hips too low.

Squat jump

Areas trained: Front thigh, bum (quadriceps, glutes)

Why do it? Any jumping is great for improving the strength in your thighs.

Technique:

1. Stand with your hips slightly wider than hip width apart
2. Band your knees and jump up
3. Land and go straight into a squat again
4. Repeat the move as quickly as possible without losing technique

Be safe: Keep your knees soft when landing.

Star jump

Areas trained: Inner and outer thigh (adductors and abductors)

Why do it? Star jumps help to strengthen your lateral muscles which will aid your general stability and balance.

Technique:

1. Stand with your feet together and your arms next to your side
2. Jump up and open your arms and legs
3. Land with your legs and arms closed again

Be safe: Keep your knees soft when landing.

Pivoting

Areas trained: Back thigh, hip flexors, bum, balance (hamstrings, psoas muscles, glutes)

Why do it? By training your body to maintain balance and control during dynamic movements, you reduce the risk of ankle sprains, knee injuries, and falls while running.

Technique:

1. Stand on your right leg
2. Bend forward from your waist
3. Extend your left leg backwards and reach your hands towards the floor
4. Return to the standing position but don’t be tempted to put your left foot on the floor
5. Complete one set before changing over to the other side

Be safe: Don’t over stretch the back of your leg.