Strength Training for Hilly Courses: How to Conquer Climbs & Descents
September 26, 2025
By Coach Collen McLain
3 min to read
Kinesis Integrated is a personalized strength training app for endurance athletes. Trusted by Olympians and elite athletes, our app helps you build strength, prevent injuries, and hit new PRs.
Conquering hills is one of the ultimate tests of strength and endurance. Whether you’re grinding up the roads of Boston or descending the steep trails of Chamonix, hills demand more from your body than flat terrain ever could.
At Kinesis Integrated in Boulder, CO, we specialize in preparing athletes for all types of terrain. Today’s article breaks down how strength training can be tailored to help you climb faster, descend smoother, and reduce injury risk on hilly courses.
Understanding Muscle Contractions for Hill Running
There are three main types of muscle contractions, each with a unique role in hilly running:
Concentric – muscle shortens (the “up” phase).
Eccentric – muscle lengthens under load (the “down” phase).
Isometric – muscle contracts but joint angle doesn’t change (holding still).
All three contractions impact how you handle uphills and downhills. Let’s break it down.
Uphill Running: Building Concentric Power
Every uphill stride requires you to lift higher and push harder. Concentric contractions, especially from your glutes and hip flexors, are the driving force that propels you upward.
Training Focus for Uphill Strength
Use moderate weights (60–80% of max) and move with speed.
Prioritize explosive concentric intent (fast “up” phase).
Limit unnecessary volume. Focus on force and intent.
Example exercises:
Step-ups
Hip thrusts
Speed squats
Concentric power = faster climbing and less fatigue.
Downhill Running: Training Your Eccentrics
If you’ve ever had sore quads after a long downhill, you’ve felt the impact of eccentric contractions. Every step downhill requires your quads to absorb forces greater than your bodyweight.
Training Focus for Downhill Strength
Slow, controlled eccentrics (3–5 second lowering phases).
Expect delayed onset muscle soreness (24–72 hours), plan recovery accordingly.
Use eccentrics to build resilience against downhill pounding.
Example exercises:
Slow lowering lunges
Nordic hamstring curls
Controlled squats
Isometrics: Stability & Tendon Health
While less obvious in hill running, isometrics build tendon stiffness and improve energy transfer efficiency. They also help remodel tendons and reduce injury risk.
Training Focus for Isometrics
Use as accessory work or pre-race priming.
Minimal soreness, ideal for maintaining strength during taper weeks.
Great for tendon resilience (e.g., Achilles, patellar tendon).
Example exercises:
Isometric mid-thigh pull: barbell pinned in rack, pull maximally for 3 seconds x 3-5 reps.
How to Structure Strength Training for Hilly Races
Early Training Phase: Prioritize eccentric work (3–5 sec lowering) → structural changes to muscles & tendons
Mid Training Phase: Balanced eccentric + concentric (1–2 sec down, 1–2 sec up).
Peak Training Phase: Emphasize concentric speed (step-ups, hip thrusts, fast squats).
Taper Weeks: Swap main lifts for isometric variations → preserve strength, reduce fatigue.
FAQ
How do I get better at running hills?
Combine uphill and downhill running with targeted strength work. Concentric exercises improve climbing, while eccentric training prepares your body for descents.
Why do my quads hurt after running downhill?
Downhills overload your quads eccentrically, causing muscle damage. Eccentric training will build resilience and reduce future soreness from these descents.
Is strength training really necessary for runners?
Yes! Strength training improves running economy, reduces injury risk, and enhances performance on varied terrain.
When should I add isometrics?
Isometrics are perfect during taper weeks to keep your nervous system sharp without adding fatigue. Isometrics are great for tendon injury flair-ups and as accessory movements to mitigate potential injuries.
Final Thoughts
Hilly races test more than your aerobic engine, they test your muscular strength and resilience. By integrating concentric, eccentric, and isometric training into your program, you’ll climb stronger, descend smoother, and reduce injury risk.
At Kinesis Integrated, we help endurance athletes prepare for challenging courses year-round. Whether you’re training for the Boston Marathon, UTMB, or a local trail ultra, our strength programs are designed to give you an edge on every climb and descent.
Hills expose more than your engine, they expose your strength. Our app auto-builds a race-specific plan in minutes so you climb harder, descend cleaner, and finish fresher. Start for free here.
