Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free.

In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll learn:

• Why both running uphill and downhill feels so challenging (and why they stress your body in very different ways).

• What muscles are working harder on climbs vs descents.

• How to adjust your race strategy on hilly courses so you don’t burn out early or miss your goals.

• Key tips for form and technique to stay efficient, reduce injury risk, and even turn hills into your advantage.

Whether you’re training for a hilly 10K, a net-downhill marathon, or just want to feel stronger on your local routes, this episode will give you the practical tools to run smarter on every incline and descent.

Looking for the resources mentioned in today's episode?

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