How to Run Hills to Increase Endurance

If you wish to achieve increased endurance and success in long-distance running, hill training should be an essential part of your preparation. Running hills helps you build strength in your legs while toning the muscles all over your body, since this workout accesses muscles that are not used during standard cardio exercise. Execute hill training correctly and soon it will seem like an easy and natural part of your workout.

Things You'll Need

  • Running shoes
  • Water bottle
Show More

Instructions

    • 1

      Stretch thoroughly before attempting to run hills. Complete all your normal stretches and repeat until you have been stretching for about ten minutes to ensure that your body is ready for the strain of hill training.

    • 2

      Choose a hill that provides an adequate amount of resistance so that you can strengthen your muscles and build endurance. For example, a short hill with a grade of 5 to 15 percent is ideal for hill training.

    • 3

      Move your arms fast as you run up hills. Lift your knees higher than you would when running on flat ground. Keep your hips in line with your shoulders and avoid leaning forward.

    • 4

      Continue climbing a particular short hill until you can reach the top in 30 seconds to 1 minute. Keep training on medium hills until you can climb them in 1 to 2 minutes.

    • 5

      Carry a water bottle with you while you run or wear a water bottle in the form of a backpack. Drink often during hill training to stay well-hydrated and prevent injury.

    • 6

      Repeat your hill training workout once or twice a week. Do not exceed this number so that you do not put your body under excessive strain.