Master the Hills: How to Run Uphill and Downhill Smarter

Master the Hills: How to Run Uphill and Downhill Smarter  

Running on hills changes the game. What feels manageable on flat terrain can quickly become demanding when the road tilts up — or surprisingly punishing when it slopes down.

Hills ask different things of your body. They shift the load between muscles, increase the strain on tendons, and challenge your control in ways flat running doesn’t. Understanding what’s happening makes it easier to pace yourself, run more efficiently, and avoid unnecessary injury.

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What happens when you run uphill    

Running uphill is less about speed and more about effort. You’re working against gravity, so even a gentle incline can feel like a big jump in intensity.

Your heart rate climbs quickly, and your breathing follows. And suddenly, a pace that felt comfortable on the flat feels out of reach.

From a muscle perspective, the load shifts towards your glutes and calves. Your glutes do most of the work to drive you up the hill, while your calves and Achilles help push you forward. Your quads are still involved, but more in a stabilising role.

There’s also a noticeable increase in energy demand. You’re using more oxygen, which is why pacing matters so much.

Did you know?
Running uphill can increase your energy expenditure by 50–60% compared to flat running, depending on the gradient.

Our tips for tackling the uphills:

• Shorten your stride to keep your effort controlled
• Lean slightly forward from the ankles, not the waist
• Use your arms to maintain rhythm and momentum
• Keep your upper body relaxed and your breathing steady

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What happens when you run downhill    

Most runners look forward to the downhill. Your breathing settles, the pace picks up, and it feels like a bit of relief after the climb.

But what’s easy to miss is that your legs are still working hard — just in a different way. Instead of pushing you forward, they’re trying to keep you under control. Your quads do most of that work, acting like brakes to stop you from running away with the slope. That is why your thighs can feel heavy and sore after a run with long descents.

There is also increased load on your joints, especially your knees and ankles. If you start overstriding or lose a bit of control, that load builds up quickly — and that is usually when things start to feel uncomfortable.

Did you know?
Downhill running causes more microscopic muscle damage than uphill running because of those eccentric contractions.

Our tips for tackling the downhills:

• Keep a slight forward lean to avoid braking too hard
• Use shorter, quicker steps to stay in control
• Engage your core to stabilise your upper body
• Focus on soft, controlled foot contact rather than heavy heel striking

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Training your body for hills    

Hills have a way of exposing weak spots, but that’s also where the opportunity is. Build a bit of strength and stability in the right areas, and both your climbing and descending will start to feel a lot more manageable — especially over longer distances.

A few key areas to focus on:

• Glutes and quads for climbing strength (lunges, step-ups)
• Eccentric strength for downhill control (slow squats, controlled lowering work)
• Calves and Achilles for load tolerance (calf raises, heel drops)
• Core and hips for stability and alignment

It is not only about gym work, though. Spending some time running hills — short climbs, and controlled descents — helps your body get used to the demands in a way nothing else really can.

Do the hard work on the climb — we’ll help you with the recovery. Book a session with Hein Viljoen Physiotherapy.