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.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.