Uphill Runner

Becoming proficient at running uphill is what new runners should get familiar with, in order to improve their flat-land race times. This rings especially true for athletes of the past—whether it’s soccer, football, hockey, baseball, basketball, tennis, or anything else—you’ll most likely have fast-twitch muscle memory and supporting strength traditional road runners may not.

This isn’t needless hearsay, take any distance road runner on a hill or a trail with vertical gain and they will be gassed extremely early on into the run. In fact many road runners that “transition” to trail running find it aggravating the amount of time it takes to develop the muscles to be able to run uphill.

As I said, there is a high probability you have played a fast twitch sport in your life or have at least been in the gym strength training before. If you havne’t that is fine too, uphill running will still be the best bang for your buck early on.

But the point of you training uphill is that it is currently what you are *best* at in running—without knowing it.

How Hills Help Your Flat Land Speed

For many amateur road runners, training often revolves around flat surfaces, especially if you're preparing for road races from the miler to marathon.

However, incorporating vertical gain—by running hills—can unlock significant benefits that enhance your running economy (stride), ability to output power, and overall fitness. While traditionally associated with trail running, uphill running offers unique advantages for road runners that go beyond simply building leg strength.

The goal by the end of this article to get you thirsting for adding vertical gain as a weekly metric, alongside mileage and hours.