- Training for the mountain without mountains is possible with stairs, incline treadmills, sprints and strength training.
- You will gain numerous benefits: more stamina, stronger muscles, less risk of injury, better performance.
- And it’s not just about running uphill-you can prepare for dangerous downhill runs as well.
IF
you love running and dream of tackling a mountain trail, but you live in the flatlands. No peaks, no hills—just the occasional garage ramp or uneven sidewalk. So how do you train for the climbs?
Good news: you can still build the strength, endurance, and technique needed for uphill running—no mountains required. Sure, it’s not the same as breathing crisp winter air in a high-altitude forest, but your body will adapt. And here’s a bonus: hill training isn’t just for mountain runners—it can also improve your speed and efficiency on flat terrain. Just ask Kilian Jornet.
Why training uphill is good for you
Even if you’re not prepping for a trail race, workouts that mimic uphill running offer major benefits:
- More Power. Running uphill forces your legs to work harder, strengthening your quads, calves, glutes, and ankles. Your core gets more engaged, too, improving overall stability.
- Better Endurance. The extra effort required to run uphill makes your heart and lungs work harder, boosting aerobic capacity.
- Lower Injury Risk. A stronger body is more resilient to running-related stress, reducing the likelihood of knee, ankle, and back issues.
- Higher Calorie Burn. Uphill running requires more energy, making it a great way to increase metabolic efficiency and improve body composition.
Now, let’s talk about how to train for the climbs—without a single hill in sight.
How to simulate climbs in the flatlands
No mountains? No problem. Here’s how to get the benefits of uphill training anywhere.
1. Stairs: the urban mountain
Stairs are one of the best ways to mimic uphill running. You’ll find them everywhere, from parks to stadiums. Just maybe skip the stairs in your own apartment building—you don’t want to annoy the neighbors.
- Run up and down at a steady pace to simulate a continuous climb.
- Sprint short flights to build explosive power.
- Climb two steps at a time to target your glutes and quads.
2. Use a treadmill (if you have one)
Set the incline between 6% and 12% and:
- Alternate between intense walking and running to vary muscle engagement.
- Avoid holding the handrails—maintain proper posture as if you were on a real trail.
3. Plyometrics: train for power
If you can’t run uphill, build strength with explosive movements like:
- Box jumps
- Bounding lunges
- Single-leg hops
These exercises improve power and coordination, both crucial for climbing.
4. Resistance training: simulate the load
Even without an incline, you can replicate the effort of running uphill. Use a resistance band anchored to a fixed point and:
- Sprint in place, pushing against the band.
- Perform short resisted sprints.
This forces your legs to work harder, mimicking the demands of a climb.
5. Flatland sprinting & power work
Even on level ground, you can build the strength and speed needed for uphill running.
- Sprint for 10–15 seconds at max effort, then walk to recover.
- Add short intervals at high intensity to replicate the effort of a climb.
How to prepare for downhills
Many runners assume downhill running is the easy part. In reality, it’s tougher on your legs and increases injury risk due to the higher impact forces. Here’s how to prepare:
- Eccentric Strength Work. Slow squats and step-downs from a box strengthen your muscles for downhill impact.
- Controlled Descents. If you find even a small slope (a car ramp works!), practice running down smoothly without braking too much.
- Balance & Stability Training. Exercises on BOSU balls or wobble boards strengthen your ankles and knees for better control on descents.
Get ready to suffer (and have fun)
Running uphill is a battle against gravity—but it’s also incredibly rewarding. Even if you don’t have mountains nearby, creative training will make you a stronger, more efficient runner. And when you finally hit the trails? You’ll be ready.