Running News Daily

Everything to know about adding inclines to training, including how often to tackle them and the best strength moves for prepping your legs.

Running a marathon is a difficult feat in and of itself. Add in a hilly course—like you’ll find in the Big Sur, Boston, New York City, or San Francisco marathons, for example—and that adds a new level of challenging. 

Having just run the Big Sur International Marathon, thanks to an invitation from the Hoka team last month, I learned the importance of incorporating hills into my marathon training cycle from Ben Rosario executive director of the HOKA Northern Arizona Elite in Flagstaff, Arizona, who was also my running coach. 

In order to prepare for the demanding elevation changes of the course, I tackled hills every week of my training. Being that I live in Eastern Pennsylvania with many rolling hills, it wasn’t hard to seek out inclines regularly. 

“You’re going to have a more enjoyable experience on race day, if you hill train throughout your marathon training,” says Rosario, whose advice rang true for me.

On race day, by mile 20, I had had enough of the hills mentally. Despite the breathtaking views of the Pacific ocean in the distance, six more miles still felt like an eternity in my head. However, I reminded myself that physically I had more to give because of the work I’d put into training, especially having pushed through so many tough climbs. I conquered the last 10K that day, and hit my marathon goal. 

So how can you add hills to your own marathon training plan? Can running hills all the time be too much? And what do you do if you don’t have access to hills? To answer these questions, we chatted with expert run coaches to find out their best tips for how to train for hilly marathons.

How Often to Incorporate Hills Into Your Marathon Training Plan

If you live in a hilly area there’s nothing wrong with running hills on your regular runs—it will only help you come race day, Rosario says. “Not the hilliest run you can find necessarily, but there is nothing wrong with having a little bit of up and down in your runs everyday,” he adds. 

If you don’t live in a hilly area, but you’re able to get to some place with hills, adding hills to your runs twice a week is smart, especially if you’re a more seasoned runner who has some base fitness. Incorporating hills into your weekly long run and speed session is a good place to start, Rosario suggests. 

For novice runners taking on a hilly marathon, who have never consistently run hills before, be careful not to take on too much too fast, as you can get injured if you add hills into your training too aggressively or too quickly, says Richelle Weeks, D.P.T., physical therapist, certified run coach, and marathoner in Ottawa, Canada. 

To make sure you don’t overdo it, Weeks advises new runners start with adding hills to one shorter run per week, until you get comfortable with climbing. Then, gradually add distance and more hills over the course of four to six weeks. “This is why I recommend a marathon training session be 20 weeks so there’s plenty of time to introduce hills,” says Weeks. 

She also recommends runners have a comfortable base of running fitness first, before tackling inclines. “Most runners who get injured training for a marathon get their injury in the first month or the last month,” Weeks says. That’s because runners often are upping too many variables at once, like frequency, volume, speed, and hills. “Build frequency and volume first to get a good base. Then add in hills or speed, one at a time,” she adds.

I have a five-mile loop from my home with four big hills involved, so I would always incorporate this loop into my weekend long run, sometimes doubling it as my distance increased over the weeks. In previous marathon training, I mainly stuck to flat paths for longer runs, but knew this wouldn’t help me train for Big Sur. While my times were slower on that loop because of the hills, I did notice the more I ran it, the more efficient I was at covering climbs. 

My weekend long run consisted of, on average, 1,200 feet of elevation gains for my 10- to 15-mile runs, reaching more than 1,500 feet for my 20-miler, which was helpful considering the Big Sur Marathon course features 2,182 feet of elevation gain. 

How to Prep for a Hilly Marathon on a Treadmill if You Don’t Live Near Hills

If you can’t find a hilly route, finding a treadmill with both incline and decline capabilities is the next best thing, says Rosario. For many runners who don’t have access to a treadmill with decline options, Weeks advises strength training to build your quadriceps, which you need strong to tackle tough descents (see moves below).

You can research the elevation changes on the course you’ll run, and simulate that on the treadmill. If you’re doing a 15-mile treadmill run, for example, Rosario suggests plugging in the course inclines based on the elevation changes. For example, if you notice your course has a 6-percent grade at mile nine that stretches for one mile, add that percent and duration into your treadmill workout. 

How to Handle Recovery Runs on Hills

It’s a good idea to keep recovery runs flat and easy during marathon training, as you want your easy runs to stay easy! If that means driving to a flat path or track, and you have the time, certainly do so, Rosario says. 

If you can’t get to a flatter area, it’s okay to have those hills on your easy runs, with one caveat: Accept that you’ll really slow down your pace. “If you’re doing a recovery run, make sure you keep it easy, and if that means stopping and walking to go up the hills to keep your heart rate low and to make it feel like a relaxed run, then walk up the hills,” says Weeks. 

For example, I ran some of the steeper hills on my recovery runs at a 10- to 12-minute mile pace, while my typical recovery pace is about a nine-minute mile. This strategy of adding hills to my recovery runs actually helped throughout the race. When the hills got long and taxing toward the end of the Big Sur course, I reminded myself to find my recovery pace and settle into it, so I could make it through the hills and feel strong for the subsequent miles.

The Garmin Forerunner 265S helped me maintain a lower effort on recovery runs, as I could keep an eye on my pace and heart rate, making sure I wasn’t exerting too much effort.

What to Do About Speed Workouts When Prepping for a Hilly Marathon

A mistake many runners make when it comes to training for a hilly marathon is tackling their hard workouts—like mile repeats or tempo runs—on the track or flat path that they’re comfortable with, Rosario says. The reason that’s an issue is because you’re not training your leg muscles to handle the demands of running hills at a harder effort.

Hill-based workouts ask more of the quads and calves and better prepare you for race day, Rosario adds, which is why speed workouts are precisely where you should incorporate hills. Just remember: “Hilly loops aren’t as cut and dry as training on a track,” he says, meaning your times are going to vary more as you run uphill and downhill, rather than sticking with a specific pace. 

If you’re doing a speed session with hills, pay attention to your effort instead of pace, Rosario says, and give the workout the same effort you would on the track. For example, if you’re doing mile repeats with hills at threshold, instead of focusing on trying to hit a specific time, focus on maintaining about a 6 to 7 on the RPE scale (that’s a hard effort, but you can still say a few words). 

Repeating the same hilly loop over and over again for those repeats will also help you see how you’re improving.

How to Strength Train for a Hilly Marathon

On average, two strength workouts a week is a good goal for most runners looking to prepare for a hilly marathon, says Weeks. Those workouts can include both uphill and downhill strength movements in each session. 

“In the classic hilly marathons like Boston and Big Sur, it’s the quads that are beat to shreds after the race,” says Rosario. That’s why it’s important to incorporate strength moves to build up the quads so they can withstand the impact.

If you’re a lower mileage runner (around 30 or fewer miles per week), you can do strength work on non-running days. High mileage runners who do two or more speed sessions per week and a long run would benefit from keeping their easy days easy and hard days hard. So Weeks suggests pairing strength work with speed days.

Form Tips for Running Hills in a Marathon

Downhills are more dangerous than the uphills, say Rosario, because they cause us to run in a way that is less efficient. “When we run up a hill, there’s no way to get up it except fairly efficiently,” he says. “You’re running in a way that’s as close to perfect [form] as possible [on the uphill].”

That said, you still want to focus on solid running form when going up an incline. Think about running with a tall posture (avoid dropping your head and shoulders), a forward lean from the ankles, and avoid overstriding by keeping your foot strike underneath you. Also, use your glutes to push off and offer power.

When running downhill, runners tend to land hard on their heels, which sends a lot of shock through and up the kinetic chain—from the heel to the legs and hips—which causes eventual soreness postrace because the body is having to violently absorb all that shock, Rosario says. 

Allow your feet to land closer to the hips, as opposed to way out in front of you in an overstride, as this creates a more gentle impact on the body, Weeks adds.

What runners need to practice, Rosarios says, is letting gravity do the work on the downhill. “You don’t want to bomb down the hill out of control, but you also don’t want to put on the brakes. You want to run as smoothly as possible down the hill,” he says. “It’s that medium effort that you want to find [running downhills] which takes time to learn and practice.”

As for accomplishing your hilly marathon: Give yourself grace, flexibility, plenty of time to train, and learn the marathon course you’ll run as best you can before race day. Marathons with a lot of inclines aren’t for the faint of heart, but now having raced one, I can say I’m proud I accomplished it. Afterall, American novelist and poet Jack Kerouac, who spent time living in a cabin at Big Sur in the 60s and traveling the United States wrote: “Because in the end, you won’t remember the time you spent working in an office or mowing the lawn. Climb that goddamn mountain.” In this case, just run it, for as long as you can. 

 

Ethiopian marathon standout Fantu Shugi and Kenyan road-racing talent Agnes Ngeno will headline a formidable women’s elite field at the 2026 Cologne Marathon in Germany, with the race set to take place on October 4.

The Cologne streets are expected to provide the stage for a fiercely competitive battle, with athletes from Kenya, Ethiopia, Tanzania, the Netherlands and Germany assembling a field rich in marathon experience and sub-2:25 potential.

Leading the entry list is Kenyan Agnes Keino, who arrives with an impressive personal best of 2:22:53. She will face strong opposition from Ethiopia’s Fantu Shugi, whose 2:23:29 personal best places her among the leading contenders.

Cynthia Chepchirchir Kosgei is another Kenyan with a proven ability over the marathon, boasting a 2:23:43 personal best, while compatriot Jackline Chepngeno enters the race with a best of 2:24:21.

Ayantu Kumela, one of Ethiopia’s leading names in the field, owns a 2:24:29 personal best and will be determined to challenge the Kenyan contingent when the race gets underway. She will be joined by fellow Ethiopian Aamelmal Tagel, who has a 2:24:38 personal best.

Kenya’s Naomy Tuei, with a best of 2:26:06, and Ethiopia’s Alemtsehay Mekuria Alamirew, who has run 2:26:18, further strengthen the front end of the field. Faith Chepkoech adds another Kenyan threat with a 2:26:22 personal best.

The depth continues beyond the leading group, with Kenya’s Deborah Samum listed at 2:30:16, Ethiopia’s Tigist Worku Anagaw at 2:35:15 and Tanzania’s Neema Mathias Msuadi at 2:38:40.

The international field is completed by Dutch runner Hannah Olds Loohuis, who has a 2:40:12 personal best, and Germany’s Maike Drieb-Schön, whose marathon best stands at 2:47:51.

With several athletes carrying personal bests below 2:25, the women’s race promises to be one of the major highlights of the 2026 Cologne Marathon. The combination of Kenyan strength, Ethiopian depth and international representation could produce an intriguing tactical contest before the decisive stages unfold.

All eyes will be on Cologne on October 4 as the elite women take to the start line, with Shugi and Ngeno among the names expected to command attention in a race packed with quality and ambition.

Jakob Ingebrigtsen and Josh Kerr may be among the fiercest rivals in modern middle-distance running, but their encounter at the World Athletics Ultimate Championship in Budapest produced a lighter and more humorous moment between two of the sport’s biggest stars.

After Kerr secured the men’s 1500m title, he was placed alongside Ingebrigtsen during the final-night presentations. The Norwegian had already captured the 5000m crown, powering to victory in 12:59.24 with a characteristic late surge to complete his Budapest campaign on a high.

The moment was particularly intriguing given the history between the two athletes. Their rivalry has delivered some of the most memorable 1500m battles of recent years, with Kerr famously defeating Ingebrigtsen to claim the world title in Budapest in 2023.

Ingebrigtsen had initially been expected to feature in the 1500m as well, potentially setting up another highly anticipated showdown with Kerr. However, the Norwegian ultimately withdrew from the event, leaving Kerr to take centre stage and add another major title to his résumé.

With the two champions eventually standing side by side during the closing presentations, Kerr was asked what he had said to his long-time rival.

His response was short, cheeky and perfectly timed:

“I said he was a great 5km runner.”

The playful comment carried an obvious hint of their long-running rivalry, particularly given that both athletes have repeatedly battled for supremacy over 1500m while Ingebrigtsen has also established himself as one of the world’s leading 5000m runners.

The light-hearted mood continued on social media, where Ingebrigtsen shared a playful exchange highlighting his sense of humour away from the track.

A comment praising him read: “Jakob, you are so funny and amazing in your post-race interviews..”

Ingebrigtsen responded with his trademark confidence and humour: “I know. It is almost unbelievable.”

He then reflected on his Budapest experience, writing: “Thank you Ultimate Athletics Championship  See you next year”

For Ingebrigtsen, Budapest ended with another major 5000m triumph and a memorable interaction with one of his biggest rivals. For Kerr, the Ultimate Championship delivered another 1500m title and yet another chapter in an already remarkable career.

What has so often been a fierce rivalry on the track was replaced, at least for one memorable moment, by humour and a touch of mutual respect between two champions.

Different victories, different paths — but two of the sport’s biggest stars sharing the same stage in Budapest.

Kenyan distance runners produced a commanding performance at the 2026 Hyundai Meia Maratona do Porto in Portugal, taking all three men’s podium places and securing a one-two finish in the women’s race. The 21-kilometre contest combined speed, endurance and excitement, with athletes battling through the streets of Porto and Gaia before a memorable finish beside the Douro River.

Owen Korir Kapkama claimed the men’s title in 1:01:58, delivering a polished performance to lead the field across the finish line. His compatriot Cyrus Kipkemoi Kimayo mounted a strong challenge and finished only five seconds behind, stopping the clock at 1:02:03 to take second place.

The battle for third also remained firmly in Kenyan hands, with Timothy Kibet Misoi completing the podium in 1:03:22. His result confirmed Kenya’s complete control of the men’s top three, as the country’s runners combined tactical discipline with the sustained pace required over the demanding half-marathon distance.

In the women’s race, Naomi Chepngeno delivered a winning performance to secure the title in 1:10:35. She held off fellow Kenyan Margaret Murinjo Monicah, who crossed the line in 1:10:57, finishing just 22 seconds behind the champion.

Hiwot Mehari Beza of Ethiopia claimed third place in 1:12:07, completing a competitive women’s podium and adding an international dimension to an event otherwise dominated by Kenyan athletes.

The race unfolded against a striking Portuguese backdrop, with Porto and Gaia providing a scenic yet demanding stage for the competitors. From the opening kilometres to the final push toward the finish, the athletes brought intensity and determination to a course that rewarded both speed and endurance.

The closing stretch offered a particularly memorable setting, as runners approached the Douro River with the iconic Ponte Luís I serving as a dramatic backdrop. The historic bridge and riverside scenery added a touch of grandeur to the final moments of a race defined by athletic excellence.

Along the route, thousands of spectators gathered to encourage the competitors, creating an energetic atmosphere that carried the runners through the streets. Their cheers, combined with the rhythm of racing feet and the determination of the athletes, helped transform the event into a celebration of running.

The 19th edition of the Hyundai Meia Maratona do Porto concluded with Kenya dominating the men’s podium and securing the top two positions in the women’s race. With its competitive racing, iconic riverside finish and enthusiastic crowds, the event once again showcased the enduring appeal of road running in Porto and Gaia.

Melissa Jefferson-Wooden has once again demonstrated why she is becoming one of the defining forces in women’s sprinting, delivering a breathtaking performance to win the 200m at the inaugural World Athletics Ultimate Championship in Budapest.

The American powered to victory in 21.47 seconds, producing one of the fastest performances in history despite facing a 0.6m/s headwind. She finished well clear of Olympic champion Gabby Thomas, who clocked 21.77, while Kayla White secured third place in 21.93.

But Jefferson-Wooden’s latest triumph was about far more than another championship title. It was a performance that placed her among the fastest women ever to compete over the distance.

Her 21.47 seconds moved her to No. 3 on the all-time women’s 200m list, behind only legendary American sprinter Florence Griffith-Joyner, whose world record of 21.34 has stood since 1988, and Jamaica’s Shericka Jackson, who ran 21.41 in 2023.

The result also pushed several celebrated names further down the rankings. Julien Alfred’s 21.51 from 2026 now sits fourth, while Elaine Thompson-Herah’s 21.53 from 2021 ranks fifth.

The significance of Jefferson-Wooden’s achievement becomes even greater when the conditions are considered. Running into a headwind makes a sprint performance more difficult, yet she still produced the third-fastest 200m ever recorded, underlining the extraordinary speed and execution behind her victory.

A Sensational Sprint Double

The Budapest triumph also completed a remarkable 100m and 200m double.

Just one night earlier, Jefferson-Wooden stormed to the 100m title in 10.62 seconds. She returned to the track with the same confidence and determination, once again delivering when the pressure was greatest.

The double adds another major achievement to a championship career that has rapidly gathered momentum. Jefferson-Wooden arrived in Budapest as the reigning world champion in both the 100m and 200m after completing the sprint double at the 2025 World Championships in Tokyo.

Now, she has added the inaugural Ultimate Championship double to her growing collection of major victories.

$300,000 Reward For Budapest Dominance

Jefferson-Wooden’s extraordinary weekend also comes with a substantial financial reward. With $150,000 awarded to each individual event winner, her victories in the 100m and 200m earn her a total of $300,000 from the championship.

Yet the money is almost secondary to what she has achieved on the track.

In an era filled with Olympic champions, world champions and record-setting talents, Jefferson-Wooden is separating herself through consistency, championship composure and an extraordinary ability to deliver on the biggest stages.

Her latest 21.47 seconds does more than add another title to her résumé. It places her directly among the fastest women the sport has ever seen over 200m.

Florence Griffith-Joyner remains at the summit. Shericka Jackson sits second. But Melissa Jefferson-Wooden is now firmly at No. 3—and judging by the extraordinary trajectory of her career, the American may not be finished climbing.

From Tokyo to Budapest, Jefferson-Wooden is no longer simply chasing sprinting history.

She is becoming part of it. 

Likina Amebaw has written her name into the history books in Budapest, producing a commanding performance to win the women’s 5000m at the inaugural World Athletics Ultimate Championship and claim the first global title of her career.

The Ethiopian world leader delivered when it mattered most, stopping the clock at 14:30.36 to secure the Ultimate Championship crown and cap a remarkable breakthrough season with a major international triumph.

Amebaw did not leave the title to a final-lap sprint. As the race entered its decisive stages, the Ethiopian gradually separated herself from the chasing pack, moving clear at the front before steadily stretching her advantage with every lap.

Once she established daylight between herself and her rivals, Amebaw ran with increasing authority. Her rhythm remained relentless as the pressure shifted entirely onto the chasing group, while the world leader continued to extend her advantage and effectively turned the championship final into a solo pursuit of the finish line.

Behind her, Australia’s Jessica Hull produced a superb performance to secure second place in 14:32.39, a personal best. Hull fought all the way through the closing stages and produced a gutsy final surge toward the line, but Amebaw had already created too much separation for the Australian to challenge for the title.

Hull’s performance nevertheless earned her a deserved second positon and prevented what could have been an Ethiopian clean sweep of the leading positions.

The depth of Ethiopia’s women’s 5000m strength was on full display in Budapest, with four Ethiopian athletes finishing inside the top five. Amebaw led the way, while Fantaye Belayneh finished third in 14:32.62, Freweyni Hailu took fourth in 14:32.76, and Aleshign Baweke completed the Ethiopian presence in the top five with 14:32.86.

The Ethiopian contingent remained heavily represented near the front throughout the race, producing another powerful demonstration of the country’s extraordinary strength over 5000m.

But the night belonged to Amebaw.

After establishing herself as the world leader, she arrived in Budapest carrying the expectations that come with being the athlete to beat. Rather than allowing the pressure to dictate her race, she remained composed, waited for the decisive moment and then made a move that completely changed the complexion of the contest.

Her 14:30.36 was enough to crown her the women’s 5000m Ultimate Champion and transform a season of outstanding performances into a breakthrough global triumph.

For Ethiopia, the result was another emphatic statement of its depth and enduring influence in women’s distance running. Four athletes inside the top five underlined the extraordinary talent available in the country and its ability to dominate the sharp end of championship racing.

For Amebaw, however, the significance is deeply personal. She came to Budapest as the world leader and leaves as a global champion.

The first global title is now in the books. The first major crown has been secured.

Likina Amebaw is the Ultimate Champion.