Training for a hilly race? Running hills is important, but strength training can help you build the capacity to handle them.
Uphill running changes the demands placed on the body and requires substantial muscular work from the hips, thighs, and calves. Research consistently supports strength training as an effective way to improve strength and can improve running economy and performance in distance runners.
There isn’t one exercise program that is best for every runner. However, based on the demands of running and the specific challenges of hills, these are my top five strength exercises for runners preparing for a hilly race.
1. Back Squat
Back squats are one of my favorite exercises for developing overall lower body strength.
They challenge the quadriceps, glutes, and trunk while allowing runners to progressively increase the resistance they can handle.
Try: 3 sets of 5 to 8 reps
Runner’s tip: Focus on controlled, quality repetitions and progressively increase the weight as your strength improves.
2. Weighted Step Ups
If you want to get better at climbing, weighted step ups are an excellent exercise to include.
They train single leg force production while requiring you to drive your body upward, similar to the demands of running uphill.
Try: 3 sets of 6 to 10 reps per leg
Runner’s tip: Hold dumbbells or use another appropriate external load. Choose a step height that allows you to maintain good control without relying heavily on the trailing leg.
3. Romanian Deadlift
Uphill running isn’t just about your quads.
The glutes and hamstrings contribute to hip extension and help produce the force needed to move your body forward and upward.
Romanian deadlifts are one of my favorite exercises for developing posterior chain strength.
Try: 3 sets of 6 to 10 reps
Runner’s tip: Keep the movement controlled and focus on loading the hips rather than turning the movement into a squat.
4. Calf Raises
Don’t forget your lower leg.
Your calves play an important role in running propulsion and energy transfer. Developing calf strength can help runners better tolerate the repetitive demands of running, particularly as training volume and hills increase.
I like incorporating both straight knee and bent knee calf raises to train the calf complex through different positions.
Try: 3 sets of 8 to 15 reps
Runner’s tip: Progress toward single leg calf raises and gradually increase resistance as your strength improves.
5. Bulgarian Split Squat
Running is a single leg activity, so your strength program should include unilateral exercises.
The Bulgarian split squat challenges the quadriceps and glutes while requiring control through a single leg position.
Try: 3 sets of 6 to 10 reps per leg
Runner’s tip: Progress the weight rather than simply doing more repetitions. Quality reps matter.
How Often Should Runners Strength Train?
For most runners, 2 strength sessions per week is a great starting point.
You don’t need to spend hours in the gym. A focused session that includes bilateral strength, single leg work, a hip dominant exercise, and calf work can provide a strong foundation.
Research supports incorporating resistance training into endurance running programs, with systematic reviews showing improvements in strength and potential improvements in running economy and performance.
And remember, strength training doesn’t replace running.
If you’re preparing for a hilly race, you need both:
Strength training builds your physical capacity
Hill running develops race specific fitness and skill
The goal is to gradually expose your body to the demands of your race while building the strength and capacity needed to handle them.
Don’t Forget the Downhill
If you’re racing on hills, the downhill portion deserves attention too.
Downhill running creates different mechanical demands and requires substantial eccentric muscle control. Research has found that downhill running can produce greater patellofemoral joint stress than level or uphill running.
I’ll be doing a separate post specifically on downhill running, how it changes the demands on your body and how to train for it.
For now, the takeaway is simple. If your race has significant elevation changes, your training should eventually prepare you for both directions.
Build Strength Before You Need It
One of the biggest mistakes runners make is waiting until they start training for a hilly race before beginning strength training.
Instead, build your strength year round.
A stronger runner isn’t necessarily someone who can lift the most weight. A strong runner is someone who has developed enough strength, control, and capacity to repeatedly tolerate the demands of their training.
It’s also important to remember that running injuries are multifactorial. There is no single exercise, mileage progression, or biomechanical factor that guarantees injury prevention.
The Bottom Line
You don’t need a complicated strength program to become a stronger hill runner.
Start with these five:
1. Back Squat
2. Weighted Step Ups
3. Romanian Deadlift
4. Calf Raises
5. Bulgarian Split Squat
Progressively build your strength, continue to develop race specific fitness through hill training, and gradually expose your body to the demands of your race.
The goal is to build the strength and capacity to handle the demands of your race and keep you running strong.
References
- Llanos Lagos C, et al. The Effect of Strength Training Methods on Middle Distance and Long Distance Runners’ Athletic Performance: A Systematic Review with Meta analysis. Sports Medicine. 2024.
- Ho KY, French T, Klein B, Lee Y. Patellofemoral joint stress during incline and decline running. Physical Therapy in Sport. 2018;34:136 to 140.
- Fredette A, Roy JS, Perreault K, et al. The Association Between Running Injuries and Training Parameters: A Systematic Review. Journal of Athletic Training. 2022;57(7):650 to 671.
