The importance of hill training in running

Ferenc Soma Kovács, national team athlete of SVSE, senior World Championship participant, National Champion in middle-distance running. 800m: 1:47.92, 1500m: 3:34.79 (national record)

Imagine that there is a simple form of training that has been known and precisely documented for over a hundred years, yet most runners still don’t use it! This form of training is none other than hill running, which legendary Anglo-Saxon running coaches such as Arthur Lydiard and Percy Cerutty began using regularly to prepare their Olympic champion distance runners. In fact, according to historical photos, they themselves used to sprint up steep sand dunes alongside their students.

Hill running, or hill training, is a natural and extremely effective form of exercise that easily helps increase running intensity. It can be done indoors on a treadmill or outdoors—on trails or even on concrete. The essence is that the runner performs repetitions of 50–1000 meters uphill.

Hill training has numerous benefits. First, running longer uphill segments of 300–1000 meters places greater cardiovascular strain than flat running, thereby improving circulation efficiency and oxygen uptake capacity (VO₂max). This is the foundation for all long-distance performance. Additionally, the unique mechanics of hill running strengthen many muscle groups, such as the quadriceps that generate pushing force and the hamstrings that help control speed during downhill running. It also strengthens the calves, which enable effective push-off, and the glutes, which generate upward driving force. Last but not least, hill running develops the core muscles (abdominal and deep back muscles) responsible for stabilization.

It’s therefore no surprise that runners often use shorter hill intervals of 50–200 meters to develop explosiveness and neuromuscular coordination. It’s also excellent for refining running technique, as hills force the runner to take short, dynamic steps, engage active arm movement, and maintain a stable posture. Over the long term, this results in more economical and efficient running on flat surfaces as well. When someone regularly trains on hills, flat running feels easier and more energy-efficient, allowing faster speeds at the same heart rate. Personally, I try to take 20–30 more steps per minute uphill than my average step frequency. This helps me run more efficiently at higher “gear” even under race conditions.

Most professional runners incorporate hill workouts mainly during their base-building or sometimes pre-competition phases. This is because these periods are crucial for developing strength and foundational endurance.

I personally enjoy running repetitions of 600–700 meters because they help break performance plateaus, provide new stimulus for the muscles, and, most importantly, challenge the cardiovascular system. The Polar Hill Splitter™ feature clearly demonstrates my training metrics. For example, at the beginning of the base phase, I usually run steeper hills at slower speeds primarily to enhance circulation, whereas closer to races, I seek gentler hills to reach higher peak speeds during training. This allows me to perfect my sprint mechanics. The Hill Splitter™ feature shows my speed in real time, helping me execute hill workouts as efficiently as possible. In addition, the display allows for practical tracking of all distances covered during hill sessions.

In summary, since Lydiard and Cerutty, hill running has been an almost mandatory element in the training plans of the world’s top runners. Not only elite athletes but also recreational runners can benefit from hill running—just one or two hill sessions per week can lead to significant improvements. Next time you go for a run, don’t avoid the hill—embrace it as a challenge! The results will soon be noticeable on flat terrain as well.