Running News Daily

Try these expert-approved tips to make running uphill easier and more enjoyable.

I love to run—but I detest running uphill. When I hit an incline, my legs burn, I get acid reflux, and I often need to take a break to catch my breath. Jogging over hills is so terrible for me that I exclusively map out flat routes and sign up for races with minimal elevation, if any.

As it turns out, there’s a legitimate reason people struggle with hills. Every single one of us has a unique running style, or running fingerprint, as John Mercer, a professor of Kinesiology and Nutrition Sciences at the University of Nevada, Las Vegas, calls it.

I, for example, have a long, lanky strut while my husband hops up and down like a kangaroo. When you run uphill, your entire running style changes. Maybe you hunch over or flail your arms or stick your butt out. As a result, you engage different muscles that may not be in tip-top shape, such as your hip flexors, hamstrings, and the muscles that support your knee joints.

This, coupled with the fact that you’re now working against more gravity, is why hills can be so brutal. “Instead of just needing to propel yourself horizontally, you’re also essentially climbing a flight of stairs. So, yeah, it is hard,” says Milica McDowell,  a certified exercise physiologist and vice president of operations at Gait Happens.

But hills don’t have to be agonizing. There’s a method to the madness of hill running, and if you go about it correctly, you might end up enjoying it.

According to McDowell, when you jog up a hill, make sure to strike the ground with the middle or ball of your foot, not your heel. A heel-first approach causes you to lean back, she says, which throws off your center of gravity and acts as a breaking mechanism.

This slows you down, making it tougher to get anywhere because you’re breaking every step, McDowell says. Landing on your mid-foot shifts your center of gravity forward, which propels you up and over the mound. “You want to feel like you’re falling up the hill,” she says.

When I’m on a steep section of a trail, I tend to collapse over my torso to suck in more air, but according to Mercer, this move makes the body work even harder. This is proof that gravity is at play. It can feel like you’re carrying an extra four pounds on a slight incline, Mercer says. But a super steep hill? That can feel like an added ten to 20 pounds of extra weight pulling you down.

The key is to lean forward, but not so much that you’re crunching over your stomach. Look ahead, not down at the ground, and keep your shoulders in front of your hips, Mercer says. Lift your ribcage up and out of your pelvis and engage your core by pulling your belly button back to your spine. This will fix your posture, pull back your center of gravity, and make it less torturous to get up the hill, McDowell says.

Uphill running puts more demands on your joints and muscles, per a 2023 research study, so it might feel like your workout suddenly gets more intense when you reach an incline. One trick is to slow down—assuming you’re not in a timed race.

If you try to stick to your normal pace, the metabolic effort needed to climb the hill will dramatically increase. If you often feel winded when you inch over hills, try walking instead. Mercer says this can help you avoid burning out, so you don’t have to bring your entire workout to a screeching halt to recoup for a few minutes. Don’t be fooled—taking it down a notch when going uphill does not mean you’re getting less of a workout. Because trekking up a hill automatically intensifies the activity, your energy output, even if you’re going slower, is more or less the same as it would be running on a flat path.

At the same time, you should pick up your cadence. Trade in the longer steps for shorter, quicker strides. McDowell recommends upping your step cadence by up to 25 percent. So, if you were taking roughly 100 steps a minute, shoot for 125. But keep this in mind: you’re taking more steps, but you want each step to be shorter and cover less distance, so you’re not full-on sprinting uphill. “It’s the turnover rate of your feet that’s faster, not your whole body speed,” she says.

Taking small, swift steps means your feet spend less time on the ground—which decreases impact forces on your knees, hips, and ankles—and helps you run more efficiently, McDowell says.

Anything you can do to propel your body forward will help you get over the hill, which is why McDowell puts her arms to work. She recommends swinging your arms faster and farther out to take some pressure off of your legs.

“Your arms create momentum, and that momentum is part of the gas pedal that pushes you up the hill,” she says. If you can, swing them 25 percent faster than when you’re going downhill or on a flatter path. “It makes a huge difference,” McDowell says.

When you work out, you suck in oxygen, which provides energy to your muscles. The harder you run—à la trotting up a killer mountain—the more oxygen your body needs. “Your body is like, ‘I need more blood in these muscles, I need more oxygen in these tissues’” McDowell says. But you probably aren’t getting the oxygen you need if you’re short of breath.

The fix? Slow down your breathing. McDowell uses a 2:2 breathing pattern where you inhale for a count of two (or about the time it takes you to take two separate foot strikes), then exhale for two. “That’s going to drive down your breathing rate, which will decrease your heart rate, which helps lower stress,” McDowell says, all while increasing the amount of oxygen in your body. 

I always get a bad attitude when I see a hill. I think, “This is going to suck,” and then guess what: it does. So, Mercer says that the best thing you can do is have the right mindset.

Research shows that a positive outlook can improve your performance and help you accomplish your fitness goals (including that daunting hill ahead).

According to a study published in 2019, when Olympic and Paralympic athletes were asked, “To what do you attribute your success?” they didn’t reference how toned their legs were or how they built up their glute muscles. They mentioned their positive mindset—how resilient and hungry they were for the competition. Their advice for other athletes? Believe in yourself and embrace the challenge.

Getting over a hill is a mental game. Accept that your pace will change or that the next 10 minutes might be extra tough. But that’s okay—you’ll get through it.

British middle-distance star Keely Hodgkinson is proving that the impact of an Olympic champion extends far beyond the medals she wins, as her remarkable achievements continue to inspire young girls to believe in their own sporting dreams.

A heartwarming image of a young British girl recreating Hodgkinson’s iconic champion pose, dressed in a replica of her racing kit and proudly draped in the Union Jack, has captured the beautiful connection between sporting heroes and the next generation of athletes. It is a powerful reminder that what begins as admiration for a champion can eventually become the inspiration to follow in her footsteps.

Hodgkinson secured her place among Britain's greatest middle-distance runners at the Paris 2024 Olympic Games, where she won the women's 800 metres gold medal in 1:56.72. The victory marked the culmination of years of determination and perseverance, bringing Olympic glory to a career that had already seen her claim silver at the Tokyo 2020 Olympics and the 2022 World Athletics Championships.

Her triumph in Paris was more than a personal milestone. It was a moment that allowed countless young athletes to see what was possible through dedication, confidence and a willingness to pursue ambitious goals.

For Hodgkinson, the power of inspiration is something she understands personally. As a nine-year-old girl, she watched Dame Jessica Ennis-Hill win heptathlon gold at the London 2012 Olympic Games. That unforgettable performance helped spark her own interest in athletics, setting her on a journey that would eventually lead her to the top of the Olympic podium.

Now, more than a decade later, Hodgkinson has become the very kind of sporting role model who can ignite that same ambition in another young athlete.

The young fan's recreation of her Olympic hero is a touching reflection of how sporting success can influence children long before they take their first competitive steps on the track. Wearing a champion's colours, adopting her winning pose and celebrating her achievements may seem like simple gestures, but they represent something much bigger: the beginning of a dream.

Hodgkinson has also developed a distinctive identity beyond her performances, with her confident race-day style, Union Jack-inspired details and unapologetic personality making her a recognisable figure in British athletics. For many young fans, she represents a modern champion who combines world-class ability with individuality and self-belief.

Her story also highlights the importance of visibility in sport. When young girls see women achieving extraordinary things on the world's biggest stages, they are given tangible examples of what determination and ambition can accomplish. Champions such as Hodgkinson help make athletics more accessible and exciting, encouraging the next generation to lace up their trainers, join a club and discover their own potential.

Of course, not every young admirer will become an Olympic medallist, but the influence of a sporting hero can extend well beyond competition. The confidence to try something new, the discipline to work towards a goal and the courage to keep going after disappointment are lessons that can shape a lifetime.

For Hodgkinson, her legacy will ultimately be measured by more than the gold medals she wins or the records she may break. It will also be reflected in the young athletes who find the courage to chase their ambitions because they watched her succeed.

Just as Ennis-Hill's triumph at London 2012 helped inspire a young Hodgkinson, the British 800m champion is now passing that inspiration forward, showing a new generation that today's dreams can become tomorrow's achievements.

Somewhere among the young fans proudly recreating her winning pose could be a future British champion, an Olympic medallist or even the next athlete to redefine the limits of the 800 metres.

Today, she may be a little girl looking up to her hero. Tomorrow, she could be the champion inspiring millions of others.

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.