The Benefits of Uphill Running: Why Every Ultra Runner Should Train on Inclines
By Kristian Morgan, Online Ultra Marathon Running Coach
Uphill running is one of the most effective ways to improve endurance, strength, and overall race performance. Whether you're training for a mountainous ultra or just looking to build resilience, hill work should be a core part of your routine.
In this post, I’ll break down five key benefits of uphill running and why you should embrace the challenge of climbing.
1. Builds Strength Without Heavy Impact
Running uphill forces your muscles to work harder, particularly your quads, hamstrings, glutes, and calves. Unlike pounding the pavement on flat terrain, uphill running reduces the impact on your joints while still providing significant strength-building benefits.
2. Improves Running Economy
Running economy refers to how efficiently your body uses energy while running. Uphill training teaches you to maintain a powerful yet economical stride, which translates to improved efficiency on all terrains. Learning to control your breathing and foot placement on inclines can make flat-ground running feel easier.
3. Boosts Cardiovascular Endurance
Running uphill increases your heart rate quickly, making it a great way to build cardiovascular endurance. Training on inclines conditions your heart and lungs to work more efficiently, helping you sustain effort for longer periods—especially crucial for ultra marathons.
4. Enhances Mental Toughness
Ultra running isn’t just physical—it’s a mental battle. Uphill running pushes you out of your comfort zone and teaches you to embrace discomfort. When race day comes, and you hit a brutal climb, your training will have prepared you to keep pushing forward.
5. Prepares You for Real Race Conditions
Most ultra marathons feature some level of elevation gain. If your training includes consistent hill work, your body (and mind) will be ready for those race-day climbs. Practicing on similar terrain to your goal race can give you a huge competitive advantage.
Ready to Elevate Your Training?
If you have an upcoming race and want expert coaching, I’d love to help. As an online ultra marathon coach, I offer realistic and affordable training plans tailored to your goals. Whether you need help tackling elevation, pacing strategies, or endurance building, I can guide you every step of the way.
📩 Get in touch for a consultation today and let’s work together to make your next race your best yet.
Happy running,
Kristian Morgan
Online Ultra Marathon Coach
