All You Need is Hill
Why Slower Uphill Runs Make You Stronger, Faster and Fitter
Speedwork is essential for getting faster. Unfortunately, I hate speedwork.
I didn’t always — but now, in my mid-30s, I’m less interested in eating shit while flying down the track. The only time I sprint is to catch a train, a plane, or a bus. Will sprint for transit, that’s about it.
Luckily, if you share my sentiments, there's good news: hill jogging is just speedwork in disguise.
Think about it — traditional speed sessions, like sprint intervals, put you at a much higher risk of injury. When you're zooming by at 5-minute-mile pace, it's easy to trip, fall, or pull a muscle.
But hill workouts? They elevate your heart rate into the threshold zone without needing crazy speeds. You move slower, but your effort is just as high — and way safer. Plus, you’ll build serious muscle in your quadriceps, hamstrings, and glutes.
Not only are you less likely to wipe out pushing up a hill, but you're also building strength that helps prevent injuries as you stack more mileage later.
And don't just take my word for it — a 2019 study, Hill Runner’s Physiology, Performance and Nutrition (Lember et al.), breaks down the science:
VO₂ max declines with age, but hill running helps maintain aerobic capacity much better than flat running.
Hill running is high-intensity — about 89% of max heart rate and 87% of VO₂ max — even at a slower, more comfortable pace.
Runners primarily burn fat while running hills ('Hey, good lookin’!).
Hill running improves body composition, helping runners stay lean, which directly boosts performance and long-term health.
This 2013 study from New Zealand found that runners who ran hill-intervals made a 2% improvement on their 5k time trial time regardless of the intensity of the hill workouts
Older athletes (40+) experience a drop in appetite, leading to energy imbalance. If you’re over 40 and hitting those hills — don't forget to eat! Recovery matters.
In short: hills offer scientifically proven benefits, with lower risk and massive gains.
Find some hills, and run them over and over and over again. Your legs, lungs, and future self will thank you.
Don’t have hills? The Stairmaster at the gym will do just fine too.
If you’re looking for extra motivation sign up for our Peak 38 Challenge and watch your VO₂ max climb along with your elevation stats.
