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.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.